Tofu Matsukaze-yaki (Baked Miso Meatloaf) (Egg-Free)
豆腐の松風焼き（卵なし） · Tofu no Matsukaze-yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Matsukaze-yaki is a Japanese baked meatloaf seasoned with miso and finished with sesame seeds, and it is a familiar sight in osechi, the traditional New Year's spread. This preschool version stretches the ground pork with mashed tofu, which keeps the texture soft and tender enough for little mouths and makes the seasoning gentle and slightly sweet. Panko and soy milk stand in for the egg as a binder, and the dish is made without egg or milk. Spread the mixture flat, bake, and cut it into pieces small enough to fit on a child's spoon.
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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
- 52.5 gfirm tofu
- 37.5 gground pork
- 9 ggreen onion (naga negi)Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- 7.5 gcarrot
Seasonings
- 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.
- 10.5 gpanko
- 2.3 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- 0.8 gsugar
- 0.2 gsalt
- 0.9 gwhite sesame seeds
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.
- 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.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Drain the tofu in a colander, then transfer it to a bowl and mash it well.
- 2
Finely chop the green onion and carrot.
- 3
Add the chopped vegetables from step 2, the ground pork, soy milk, panko, miso, sugar, and salt to the tofu from step 1, and knead well until the mixture becomes sticky.
- 4
Press the air out of the mixture from step 3, place it on a baking sheet lined with parchment paper, spread it into a flat slab about 2 cm thick, and sprinkle with the white sesame seeds.
- 5
Bake in an oven preheated to 200°C (400°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 178.5 kcal | 357 kcal | 178.5 kcal |
| Protein | 12.8 g | 25.5 g | 12.8 g |
| Fat | 10.4 g | 20.7 g | 10.4 g |
| Carbohydrates | 11.1 g | 22.2 g | 11.1 g |
| Fiber | 2.3 g | 4.5 g | 2.3 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 76.5 mg | 153 mg | 76.5 mg |
| Iron | 1.8 mg | 3.6 mg | 1.8 mg |
| Potassium | 252 mg | 504 mg | 252 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 178.5 kcal | 12.8 g | 10.4 g | 11.1 g | 2.3 g | 0.6 g | 76.5 mg | 1.8 mg | 252 mg |
| 1 adult serving | 357 kcal | 25.5 g | 20.7 g | 22.2 g | 4.5 g | 1.2 g | 153 mg | 3.6 mg | 504 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.
