March 1, 2023

Recipe: Tofu Italian ‘Meatballs’

Fewer calories, less fat, plenty of taste

Tofu meatballs in tomato sauce

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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Ingredients

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

Directions

  1. Preheat oven to 350 F.
  2. Drain tofu well and slice it.
  3. In a large bowl, combine tofu, onion flakes, oregano, salt, pepper, garlic powder, cereal, egg and parsley. Mix well with a fork. Mash to blend ingredients.
  4. Shape mixture into 24 balls, squeezing tightly.
  5. Place a single layer of meatballs on a lightly oiled, shallow baking pan.
  6. In a small bowl, combine sauce ingredients. Spoon over meatballs.
  7. Bake uncovered for 20 minutes.
  8. Sprinkle with Parmesan cheese prior to serving.

Nutrition information (per serving)

Make 6 servings
Serving = 4 meatballs

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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.

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