Meatloaf (Milk & Wheat-Free)
ミートローフ（乳小麦なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the meatloaf we bake in the preschool kitchen: ground pork mixed with mashed firm tofu, sauteed onion, and colorful mixed vegetables. Soy milk and potato starch stand in for the usual milk and breadcrumbs, so it is free of dairy and wheat, and the tofu keeps the texture soft and light for little mouths. Instead of shaping a tall loaf, we spread the mixture out flat and cut it into pieces after baking, which cooks it through evenly and gives every child a tidy portion that is easy to pick up with a fork.
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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
- 18 gonion
- 48 gfirm tofu
- 22.5 gfrozen mixed vegetables
- 48 gground pork
Seasonings
- 1.5 gvegetable oil
- 5.6 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
- 9.9 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.3 gsalt
About the Japanese ingredients in this recipe
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Finely chop the onion. Heat the oil in a frying pan and saute the onion. Tip the tofu into a sieve, mash it, and drain off the water.
- 2
Pour boiling water over the frozen mixed vegetables to thaw them.
- 3
Combine the ground pork, onion, potato starch, soy milk, and salt, and knead the mixture until it becomes sticky.
- 4
Add the mixed vegetables and mix them in.
- 5
Place the mixture on a baking sheet lined with parchment paper, spread it into a flat slab about 2 cm thick, and bake in an oven preheated to 200°C (400°F) for about 20 minutes. Once baked, cut into pieces.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 195 kcal | 390 kcal | 195 kcal |
| Protein | 13.1 g | 26.1 g | 13.1 g |
| Fat | 12.6 g | 25.2 g | 12.6 g |
| Carbohydrates | 10.6 g | 21.3 g | 10.6 g |
| Fiber | 2.4 g | 4.8 g | 2.4 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 58.5 mg | 117 mg | 58.5 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 286.5 mg | 573 mg | 286.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 195 kcal | 13.1 g | 12.6 g | 10.6 g | 2.4 g | 0.3 g | 58.5 mg | 1.5 mg | 286.5 mg |
| 1 adult serving | 390 kcal | 26.1 g | 25.2 g | 21.3 g | 4.8 g | 0.6 g | 117 mg | 3 mg | 573 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.
Ingredients in this recipe
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