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Fewer calories, less fat, plenty of taste
For a twist on the traditional, try this recipe the next time you crave Italian. You’ll consume fewer calories, less fat and less cholesterol, and tofu offers a good source of calcium.
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Meatballs
1 pound firm tofu
2 tablespoons onion flakes
1/4 teaspoon oregano
1/4 teaspoon salt
Pepper
Dash of garlic powder
1/2 cup corn squares cereal, crushed
1/2 cup rice squares cereal, crushed
1 egg
1 tablespoon dried parsley flakes
Sauce
1 8-ounce can tomato sauce
1/4 teaspoon oregano
1/4 teaspoon dried basil
Pinch of garlic powder
1 tablespoon Parmesan cheese
Make 6 servings
Serving = 4 meatballs
Calories: 102
Protein: 8.6 g
Carbohydrate: 9.1 g
Dietary fiber: 1.6 g
Fat: 3.95 g
Saturated fat: 1.1 g
Cholesterol: 36 mg
Sodium: 374 mg
— Recipe from our pediatric dietitians.
Learn more about our editorial process.
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