Tofu Bread Rolls
お豆腐パン · Otofu Pan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These little rolls are one of the simplest snacks we bake in the preschool kitchen: just pancake mix and silken tofu, kneaded together and baked until the tops split open. The tofu takes the place of eggs and milk in the dough, giving a soft, slightly chewy crumb that is easy for small children to bite through, and it gently boosts the protein in an afternoon snack. Split them open and add a spoonful of strawberry jam, or serve the jam alongside so the children can dip as they like.
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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.
- 49.5 gpancake mixJapanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
- 37.5 gsilken tofu
- 6 gstrawberry jam
About the Japanese ingredients in this recipe
- pancake mix (ホットケーキミックス)
- Japanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
Directions
- 1
Combine the pancake mix and the tofu (no need to drain it) and mix together.
- 2
Bring the dough together and divide it into equal portions. Dust with a little flour (not included in the ingredient amounts) and roll into small balls.
- 3
Using a spatula, press a lengthwise groove into the top center of each ball. (Pressing the groove in firmly gives a neat split on top once baked.)
- 4
Arrange on a baking sheet lined with parchment paper and bake in an oven preheated to 180°C (350°F) for about 15 minutes.
- 5
Plate the rolls and serve with the jam on the side (or sandwich it inside).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 214.5 kcal | 429 kcal | 214.5 kcal |
| Protein | 5.9 g | 11.7 g | 5.9 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 41.4 g | 82.8 g | 41.4 g |
| Fiber | 1.4 g | 2.7 g | 1.4 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 78 mg | 156 mg | 78 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 175.5 mg | 351 mg | 175.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 214.5 kcal | 5.9 g | 3.3 g | 41.4 g | 1.4 g | 0.5 g | 78 mg | 0.8 mg | 175.5 mg |
| 1 adult serving | 429 kcal | 11.7 g | 6.6 g | 82.8 g | 2.7 g | 0.9 g | 156 mg | 1.5 mg | 351 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.
