Meatloaf
ミートローフ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the meatloaf we bake in the preschool kitchen: ground pork lightened with crumbled firm tofu, dotted with colorful mixed vegetables and finished with a layer of melted cheese. The tofu keeps the texture soft and gentle, which is exactly what small mouths need, and the cheese on top wins over even cautious eaters. Instead of packing the mixture into a loaf pan, it is spread flat on a baking sheet so it cooks through evenly and can be cut into tidy pieces that fit on a child's plate.
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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
- 2.1 gskim milk powderMilk with the fat and water removed. Substitute: No skim milk powder? Leave it out and use milk in place of the water it is dissolved in, in the same amount (for example, 30 g skim milk powder + 130 g water becomes 130 g milk). Milk still contains milk, so this swap is not for a milk allergy.
- 9.9 mlwater
- 0.3 gsalt
- 4.5 gshredded pizza cheese
About the Japanese ingredients in this recipe
- skim milk powder (スキムミルク)
- Milk with the fat and water removed. Substitute: No skim milk powder? Leave it out and use milk in place of the water it is dissolved in, in the same amount (for example, 30 g skim milk powder + 130 g water becomes 130 g milk). Milk still contains milk, so this swap is not for a milk allergy.
Directions
- 1
Finely chop the onion. Heat the oil in a frying pan and sauté the onion. Turn the tofu out into a colander, crumble it and drain off the excess water.
- 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, the skim milk powder dissolved in lukewarm water, and the salt. 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
Take it out, scatter the shredded pizza cheese over the top, and bake for about 5 minutes more until the cheese melts. Cut into pieces to serve.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 235.5 kcal | 471 kcal | 235.5 kcal |
| Protein | 16.4 g | 32.7 g | 16.4 g |
| Fat | 14.3 g | 28.5 g | 14.3 g |
| Carbohydrates | 14.6 g | 29.1 g | 14.6 g |
| Fiber | 3 g | 6 g | 3 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 114 mg | 228 mg | 114 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 328.5 mg | 657 mg | 328.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 235.5 kcal | 16.4 g | 14.3 g | 14.6 g | 3 g | 0.6 g | 114 mg | 1.5 mg | 328.5 mg |
| 1 adult serving | 471 kcal | 32.7 g | 28.5 g | 29.1 g | 6 g | 1.2 g | 228 mg | 3 mg | 657 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.
