Saturday, December 8, 2012

Tofu Sweedish "Meat"balls

It’s almost Meatless Monday once again. I figure if I give you the whole weekend to find a recipe and get your ingredients then there is no excuse not to join! :)
 
 I have wanted to make tofu meatballs for months, but have not gotten around to it. Although I’m sure these would be great with marinara sauce, I opted for a mushroom sauce instead!  The result is a creamy and very satisfying dinner for vegetarians and meat eaters alike. If you are vegan, opt for a egg substitute, which can be found in the natural section of your grocery store or at your local co-op!

Swedish Tofu “Meat”balls
Serves 4

1 package firm tofu
2 tbsp. onion flakes
1/4 tsp of each: oregano, garlic powder
Pepper, to taste
¼ cup breadcrumbs
1 egg
1 Tbsp, dried parsley flakes

1 Tbsp olive oil
1 pound of button mushrooms, sliced
1 can of reduced sodium chicken broth
¼ cup flour
½ cup reduced fat sour cream
¼ cup chopped parsley
1 Tbsp seedless raspberry jam
½ package whole wheat egg noodles

Directions:
1)      Preheat oven to 350 degrees.
2)      Slice tofu and drain well.
3)      In a large bowl, combine tofu, onion flakes, oregano, salt, pepper, garlic powder, bread, egg and parsley. Mix well with a fork, mashing to blend ingredients. Shape mixture into balls, squeezing tightly.
4)      Spray a shallow baking pan with cooking spray and place "meatballs" in a single layer. Bake for 10 minutes, turn and bake additional 10 minutes.
5)      Meanwhile place olive oil in a frying pan and heat over medium heat. Add the mushrooms and cook 8 minutes or until tender.
6)      Whisk flour and broth together in a bowl and add to the mushrooms. Allow to simmer for 2 minutes or until sauce is thickened.
7)      Cook the egg noodles as directed.
8)      Remove meatballs from oven and add to sauce, served over egg noodles

Nutrition Facts: 1 cup of egg noodles with 4 meatballs/mushroom sauce
450 calories, 23 g protein, 61 grams of carbohydrates, 10 g fiber, 14 g fat, 270 mg sodium
 

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