Gisei Dofu (Baked Tofu and Egg Loaf)
擬製豆腐 · Gisei Dofu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Gisei dofu is a homey Japanese dish made by crumbling tofu, mixing it with egg and vegetables, and baking it into a soft, sliceable loaf. The name means "imitation tofu": the tofu is mashed up and then set again into a block, so it looks like tofu once more. This version, seasoned mildly with a little sugar, soy sauce and salt, has a tender, savory texture that even small children handle easily with a spoon or fork. Pressing the water out of the tofu well is the key to a loaf that holds together and doesn't turn watery in the oven.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 49.5 gfirm tofu
- 10.5 gcarrot
- 13.5 ggreen onion (naga negi)Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- 21 gground pork
Seasonings
- 1.5 gvegetable oil
- 2 gsugar
- 2.1 gsoy sauce
- 0.2 gsalt
- 30 gegg
About the Japanese ingredients in this recipe
- green onion (naga negi) (ねぎ)
- Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
Directions
- 1
Boil the tofu, drain it in a colander, then mash it and press out as much water as possible. Cut the carrot into short matchsticks and slice the green onion into half-moons.
- 2
Heat the oil in a frying pan and stir-fry the carrot and green onion. Once they soften, add the pork and stir-fry. Season with the sugar, soy sauce and salt, then add the tofu.
- 3
Turn off the heat, add the beaten egg and mix well.
- 4
Pour the mixture onto a baking sheet lined with parchment paper and bake at 180°C (350°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 151.5 kcal | 303 kcal | 151.5 kcal |
| Protein | 11.1 g | 22.2 g | 11.1 g |
| Fat | 10.5 g | 21 g | 10.5 g |
| Carbohydrates | 5.1 g | 10.2 g | 5.1 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 69 mg | 138 mg | 69 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Potassium | 220.5 mg | 441 mg | 220.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 151.5 kcal | 11.1 g | 10.5 g | 5.1 g | 1.2 g | 0.6 g | 69 mg | 1.4 mg | 220.5 mg |
| 1 adult serving | 303 kcal | 22.2 g | 21 g | 10.2 g | 2.4 g | 1.2 g | 138 mg | 2.7 mg | 441 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
