Tofu Meatloaf (Egg-Free)
豆腐のミートローフ（卵なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This meatloaf stretches a little ground pork with plenty of firm tofu, which keeps it soft, light and gentle enough for small children to bite through easily. There is no egg in the mix: the tofu is crushed by hand and kneaded thoroughly with panko and soy milk so the loaf holds its shape on its own, which makes it a good choice for children with an egg allergy. Well-sautéed onion adds natural sweetness, and a little ketchup on the side is all the sauce it needs.
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
- 18 gonion
- 48 gfirm tofu
- 48 gground pork
Seasonings
- 1.5 gvegetable oil
- 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.
- 11.6 gpanko
- 0.2 gsalt
- to tastepepper
- 4.5 gketchup
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 mince the onion. Heat the vegetable oil in a frying pan and sauté the onion well.
- 2
Tip the tofu into a colander to drain off the water, then transfer it to a bowl and crush the curds with your hands as finely as you can.
- 3
Add the sautéed onion, ground pork, soy milk, panko, salt and pepper to the tofu and knead well until thoroughly combined.
- 4
Place the mixture on a baking sheet and shape it into a rounded, half-cylinder loaf (like a kamaboko fish cake). Bake in an oven preheated to 200°C (400°F) for about 30 minutes.
- 5
Once baked, slice into portions and serve with ketchup on the side.
The mixture spreads sideways and flattens as it bakes, so when you shape the loaf in step 4, make it a little taller than you think you need (about 5 cm high as a guide) and keep it on the narrow side.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 205.5 kcal | 411 kcal | 205.5 kcal |
| Protein | 14 g | 27.9 g | 14 g |
| Fat | 12.9 g | 25.8 g | 12.9 g |
| Carbohydrates | 11.7 g | 23.4 g | 11.7 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 57 mg | 114 mg | 57 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 270 mg | 540 mg | 270 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 205.5 kcal | 14 g | 12.9 g | 11.7 g | 2 g | 0.6 g | 57 mg | 1.5 mg | 270 mg |
| 1 adult serving | 411 kcal | 27.9 g | 25.8 g | 23.4 g | 3.9 g | 1.2 g | 114 mg | 3 mg | 540 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.
