WW Tofu Square

by

The WW Tofu Square is a tasty meal and has 135 calories per serving. It takes 50 minutes to make and serve at feasts, events, functions, lunches, festivals, or dinners. This recipe contains firm tofu, eggs, spinach, onion, bell pepper, low-fat shredded cheese, olive oil, black pepper, dried oregano, salt, nutritional yeast, & garlic powder. We may pair your dish with avocado toast, roasted potatoes, brown rice, quinoa bowl, fresh fruit salad, roasted vegetables, garlic green beans, Greek yogurt, mixed nuts, or cauliflower rice. You may keep this dish for 4 days in the refrigerator. This WW Tofu Square is not difficult to make, as the instructions are simple.

STATS:

  • Total Time: 50 minutes
  • Calories: 135 kcal
  • Serving Size: 1 square
  • Cooking Time: 35 minutes
  • Servings: 9 squares
  • Cuisine: American
  • Course: Main
  • Diet: Weight Watchers
  • Preparation Time: 15 minutes

EQUIPMENT:

  • Oven
  • 8×8-inch baking dish
  • Cutting board
  • Measuring cups
  • Spatula
  • Measuring spoons
  • Blender
  • Mixing bowls

INGREDIENTS:

  • Half tsp salt
  • 14 oz firm tofu
  • 1 tsp garlic powder
  • 2 large eggs
  • 1/2 cup diced onion
  • One cup chopped spinach
  • 1/2 cup diced bell pepper
  • One tbsp olive oil
  • 1/2 tsp dried oregano
  • Half cup low-fat shredded cheese
  • Quarter tsp black pepper
  • 1 tbsp nutritional yeast

INGREDIENT NOTES:

FIRM TOFU:

  • We use this as the main item to make the base structure for your tofu squares. It absorbs seasonings and spices easily to make your dish more flavorful without using extra items. Tofu provides vegan protein and low calories. Use mashed chickpeas for another soy-free option.

EGGS:

  • Eggs help to bind the components and hold vegetables with tofu while baking. They make fluffy squares and lightly bake tofu squares in the oven. You may use chia eggs or flax eggs as another idea.

SPINACH:

  • Spinach gives freshness and fiber to your recipe. It cooks and blends easily with tofu. You may use broccoli for extra fiber or zucchini for softness in your dish.

BELL PEPPER:

  • It includes natural sweetness and a light crunch to the meal. Bell pepper makes your tofu squares look better and gives them vitamin C. You may use mushrooms, corn, or carrots as another idea.

LOW-FAT SHREDDED CHEESE:

  • It provides creaminess and rich savory taste without making your meal too heavy. Low-fat shredded cheese melts easily and makes a golden top during baking. Mozzarella cheese is a good substitute for your recipe.

NUTRITIONAL YEAST:

  • Nutritional yeast adds a cheesy and savory taste without using dairy products. It boosts taste and makes the tofu squares satisfying. You may replace it with tahini, ground cashews, or vegan parmesan as per your preference.

INSTRUCTIONS:

  1. First, heat your oven to 375°F and lightly grease the dish.
  2. Then cook onion and bell pepper in a warm olive oil for 4 minutes using your pan.
  3. Cook spinach till it wilts, and blend tofu with eggs in your blender to make a smooth mixture.
  4. Now pour the mixture into a large bowl and mix cooked vegetables, cheese, black pepper, nutritional yeast, garlic powder, salt, and oregano in it.
  5. Then put the mixture into your dish and bake for 35 minutes.
  6. Lastly, cool your dish before cutting into squares.

SERVING SUGGESTIONS:

BREAKFAST:

  • Avocado toast
  • Fresh fruit salad
  • Whole-grain toast
  • Roasted potatoes

LUNCH:

  • Green salad
  • Tomato soup
  • Quinoa bowl
  • Brown rice

DINNER:

  • Roasted vegetables
  • Steamed broccoli
  • Garlic green beans
  • Cauliflower rice

SNACKS:

  • Greek yogurt
  • Hummus and cucumber
  • Mixed nuts
  • Fresh berries

TIPS:

  • Remove extra moisture from your tofu before using it.
  • You may include chili flakes to add a spicy taste.
  • Cool your tofu squares before using for cleaner slices.
  • We may store extra squares for later use.

STORAGE INFORMATION:

FRIDGE:

  • Add your tofu square to the box and keep it for 4 days.

FREEZER:

  • You may freeze your meal for 60 days.

FAQs:

Should I make my recipe vegan?

  • You may use flax eggs and use vegan cheese to get vegan meal.

Can I eat my dish cold?

  • Yes, it tastes better cold as well.

How will I know my dish is ready?

  • Your prepared meal should be firm from the inside and lightly golden on top.

Can I include more vegetables?

  • Yes, include broccoli or mushrooms as per your choice.

NUTRITIONAL INFORMATION:

Net Carbs: 4 grams

Total Carbs: 6 g

Fiber: 2 grams

Protein: 13 g

Fat: 7 grams

Sodium: 310 mg

Potassium: 280 milligrams

Calcium: 180 mg

Iron: 2.5 milligrams

Vitamin A: 2200 IU

Calories: 135 kcal

Weight Watcher Points: 3 per serving