Healthy recipes to promote cancer prevention: Spiced Lentils and Breakfast “Square-Meal” Squares
- Chicken Broth (Low sodium is the best)
- Dried Lentils
- Salt and Pepper
- Any other seasoning flavor you like
Liquid to lentils will be about 3:1 so if you use ½ cup of lentils, you’ll need about a cup and a half of liquid. Bring liquid to a boil and season. Err on the side of strong seasoning as when you add the lentils, they will dilute the seasoning. Once at a rolling boil, reduce heat to low. Pour in lentils and stir a couple of times. Cover and simmer for 15-20 minutes. Open and fluff. The lentils should be tender. If they aren’t, have them sit for a little longer. If not all of the liquid is absorbed, you can wait for the liquid to cook off, stirring often.
Breakfast “Square-Meal” Squares
(from the American Institute of Cancer Research)
- Canola oil spray
- 1 Tbsp. canola oil, divided
- 1 small carrot, shredded
- 1/4 cup finely chopped onion
- 1 whole scallion, chopped
- 1/4 tsp. ground turmeric
- 4 oz. firm tofu, cut in 4 pieces
- 1 large egg white
- 1 tsp. reduced sodium soy sauce (optional)
- 1/2 tsp. salt
- 5 ounces (1/2 package) frozen chopped spinach, defrosted
- 1 cup cooked brown rice
Preheat the oven to 325 degrees. Coat a loaf-shaped baking pan with cooking spray. Set aside.
Heat 2 teaspoons of the oil in a small skillet over medium-high heat. Sauté the carrot, onion, scallion and turmeric until the carrot is soft, about 5 minutes. Turn the mixture into a mixing bowl.
Squeeze each piece of tofu to eliminate excess water. When it resembles cottage cheese, place it in a food processor or blender. Add the egg white, remaining oil, soy sauce (if using) and salt. Purée until smooth. Transfer to the bowl with the cooked vegetables. Stir in the spinach and rice. With a rubber spatula, mix until well combined. Spread the mixture in an even layer in the prepared baking pan.
Bake 30 to 45 minutes or until firm to the touch in the center. Cool completely in the pan. Turn out onto a cutting board and cut into 4 squares. Wrap pieces individually, then place in a zip-lock plastic bag and store in the refrigerator up to 3 days or in the freezer for two weeks. Eat at room temperature or after being gently warmed in a microwave.
Makes 4 servings.
Per serving:129 calories, 5 g. total fat (less than 1 g. saturated fat), 16 g. carbohydrate, 6 g. protein, 3 g. dietary fiber, 353 mg. sodium.