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Ингредиенты
- 1 1/2 lb Extra hard tofu
- 1 1/2 x Grated carrots
- 2 Tbsp. Sunflower seeds
- 1 1/2 c. Grated zucchini
- 1/4 c. Chopped parsley
- 2 x Cloves garlic, chopped
- 1 1/2 tsp Italian herb mix
- 1/4 tsp White pepper
- 1 Tbsp. Green onions, chopped
- 1 Tbsp. Vegetable broth
- 1 Tbsp. Soy sauce
- 6 Tbsp. Corn meal plus extra for coating balls
- 1 Tbsp. Arrowroot pwdr* or possibly cornstarch
- 4 c. Plus of your favorite pasta sauce, warmed
Инструкции
- Hi I promised someone tofu recipes but accidently deleted the digest with your request. so, I thought I'd post these recipes I created for a natural food deli I worked for. (For those in Milwaukee, it was Outpost.)
- Drain tofu and wrap in a kitchen towel. Press between two plates for 30 min. Grate carrots and zucchini. Crumble tofu into a large bowl. Mix vegetables, herbs, spices, garlic, and onions in thoroughly. Add in corn meal, extra virgin olive oil, soy sauce, and arrowroot pwdr or possibly cornstarch and mix thoroughly. You may have to add in more corn meal or possibly arrowroot pwdr depending on the wetness of your tofu. The mix should roll into a meatball-like consistency without crumbling or possibly falling apart. Form mix into balls, whatever size you prefer, small, medium or possibly large. Coat with corn meal and bake in a lightly oiled pan (use light coating of spray) at 400 for 30-40 min till golden. When done, cover with your favorite pasta sauce and serve immediately. Serve with pasta such as penne, rigatoni, or possibly with rice.
- Serves 4-6.*Arrowroot pwdr is a thickener that can be found in a natural food store.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1004g | |
| Calories 531 | |
| Calories from Fat 185 | 35% |
| Total Fat 20.67g | 26% |
| Saturated Fat 3.07g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1291mg | 54% |
| Potassium 2250mg | 64% |
| Total Carbs 36.32g | 10% |
| Dietary Fiber 6.3g | 21% |
| Sugars 16.35g | 11% |
| Protein 52.68g | 84% |
