Meatloaf (Milk-Free)
ミートローフ（乳なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the meatloaf we bake in the preschool kitchen: ground pork blended with crumbled firm tofu, sauteed onion and colorful mixed vegetables, spread thin and baked in the oven. The tofu keeps the texture light and tender, so it is easy for little ones to chew, and the corn, peas and carrot tucked inside make it look cheerful on the plate. Because it uses soy milk instead of cow's milk, it is made without milk.
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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
- 11.6 gpanko
- 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
- 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 vegetable oil in a frying pan and saute the onion. Place the tofu in a colander, crumble it and let the water drain off.
- 2
Pour boiling water over the frozen mixed vegetables to thaw them.
- 3
Combine the ground pork, the onion and tofu from step 1, the panko, soy milk and salt, and knead until the mixture becomes sticky.
- 4
Add the mixed vegetables from step 2 and mix them in.
- 5
Place the mixture on a baking sheet lined with parchment paper and spread it into a flat slab about 2 cm thick. Bake in an oven preheated to 200°C (400°F) for about 20 minutes.
- 6
Once baked, cut into pieces.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 216 kcal | 432 kcal | 216 kcal |
| Protein | 14.7 g | 29.4 g | 14.7 g |
| Fat | 13.1 g | 26.1 g | 13.1 g |
| Carbohydrates | 14 g | 27.9 g | 14 g |
| Fiber | 3.2 g | 6.3 g | 3.2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 61.5 mg | 123 mg | 61.5 mg |
| Iron | 1.7 mg | 3.3 mg | 1.7 mg |
| Potassium | 303 mg | 606 mg | 303 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 216 kcal | 14.7 g | 13.1 g | 14 g | 3.2 g | 0.5 g | 61.5 mg | 1.7 mg | 303 mg |
| 1 adult serving | 432 kcal | 29.4 g | 26.1 g | 27.9 g | 6.3 g | 0.9 g | 123 mg | 3.3 mg | 606 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.
