tofu meatballs (vegetarian- NOT VEGAN)

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Nutritional Info
  • Servings Per Recipe: 20
  • Amount Per Serving
  • Calories: 36.9
  • Total Fat: 2.0 g
  • Cholesterol: 1.1 mg
  • Sodium: 93.7 mg
  • Total Carbs: 3.2 g
  • Dietary Fiber: 0.6 g
  • Protein: 4.2 g

View full nutritional breakdown of tofu meatballs (vegetarian- NOT VEGAN) calories by ingredient
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Introduction

good chewy meatball substitute, high in protein, very flavorful good chewy meatball substitute, high in protein, very flavorful
Number of Servings: 20

Ingredients

    Part 1:
    I block- Tofu, firm
    .25 cup- Red Wine
    *Dash- Lea & Perrins, Worcestershire Sauce
    *Dash- ground sage
    *Dash- fennel seed, ground
    **Dash- black pepper
    **1 tsp liquid smoke

    Part 2:
    .5 cup- Bread crumbs, dry, grated, seasoned
    .5 cup- Egg substitute, liquid (Egg Beaters)
    1/3 cup-Parmesan Cheese, shredded, (28 grams)
    *Dash- Oregano, ground
    *Dash- Fennel seed, whole
    *Dash- Basil, ground
    *Dash- Sage, ground
    1 T Garlic
    **1T liquid aminos (can use soysauce)

    *= calculated as 1 tsp in nutrition info, but likely a little more, should have negligible count in calories, etc.
    **= NOT calculated in recipe, however should not affect calories/fat/fiber-- may affect other things.

Tips

Serve over spaghetti squash with marinara sauce for a REALLY GOOD lowfat meal.


Directions

drain tofu, press.

In a small bowl, combine all of part one except tofu.

In a large bowl, mash tofu with a potato masher (or other utensil), to give a consistency similar to ground meat.

Add liquid from small bowl, stir to even coat.

Cover and refrigerate overnight, for 8 hours or more.


Add all other ingredients to your tofu mixture, stir gently.

roll into approx golf ball size meatballs.

Place on parchment paper on cookie sheet, and bake for 30 minutes in a 350 degree oven, turning meatballs over once about 20 minutes into baking.

Serving Size: makes 20 meatballs, serving is calculated per meatball

Number of Servings: 20

Recipe submitted by SparkPeople user PARASELENIC.

TAGS:  Vegetarian Meals |

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