Tofu Matsukaze-yaki (Baked Miso Meatloaf)
豆腐の松風焼き · 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 a scattering of sesame seeds on top; it is a classic of the New Year osechi table, but it makes a wonderful everyday main too. In this preschool version, mashed firm tofu is kneaded in with ground pork, so the loaf comes out light and tender enough for little mouths and stretches the meat with extra protein. The miso and a touch of sugar give it a mild, savory-sweet flavor that children take to right away, and the finely minced carrot and green onion disappear into the mixture, so even vegetable-shy eaters tend to clean their plates. It is baked as one flat slab and cut into pieces, which makes it easy to portion and just as good at room temperature in a lunch box.
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
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 gegg
- 9 gpanko
- 2.7 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.
- 0.9 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.
- 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 mince the green onion and carrot.
- 3
Add the minced vegetables, ground pork, beaten egg, panko, miso, sugar and salt to the mashed tofu and knead well until the mixture becomes sticky.
- 4
Press the air out of the mixture, place it on a baking sheet lined with parchment paper, spread it into a flat slab about 2 cm thick, and sprinkle the white sesame seeds over the top.
- 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 | 181.5 kcal | 363 kcal | 181.5 kcal |
| Protein | 13.4 g | 26.7 g | 13.4 g |
| Fat | 10.8 g | 21.6 g | 10.8 g |
| Carbohydrates | 9.9 g | 19.8 g | 9.9 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 78 mg | 156 mg | 78 mg |
| Iron | 1.8 mg | 3.6 mg | 1.8 mg |
| Potassium | 249 mg | 498 mg | 249 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 181.5 kcal | 13.4 g | 10.8 g | 9.9 g | 2 g | 0.6 g | 78 mg | 1.8 mg | 249 mg |
| 1 adult serving | 363 kcal | 26.7 g | 21.6 g | 19.8 g | 3.9 g | 1.2 g | 156 mg | 3.6 mg | 498 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.
