Saturday, March 10, 2007

Diet Recipes-Tofu Meatballs and Whole Grain Tortillas

I thought today would be a good day to share a couple of my diet recipes. In my attempt to reduce salt, fat, and calories I’ve tried a few experimental recipes. Here are a couple that worked particularly well.

Tofu Meatballs

Tofu meatballs are a vegetarian alternative to high fat meatballs with the added benefits of low salt, fat, calories, and they contain soy protein. This recipe makes about 24 meatballs and each contains only 55.88 Calories, 2.05 g fat, 6.39 g carbohydrate, 77.73 g sodium, and no saturated fat or cholesterol. These meatless meatballs freeze well and I usually add a few to my pasta sauce and freeze the rest.

Ingredients

  • Tofu-NaSoya lite firm or other firm tofu 14 oz.
  • Garlic Clove 1
  • Plain Breadcrumbs 1 ½ Cups
  • Eggbeaters .25 C
  • Onion Powder to taste
  • Garlic Powder to taste
  • Parsley Flakes 1 T
  • Italian Seasoning 1 ½ t.
  • Medium onion, chopped 1
  • Walnuts (shelled halves, chopped) ½ Cup

Preheat over to 350º. Add the first eight ingredients to the food processor or blender and process until it is smooth. Add the onion next and process minimally in order to leave some chunks. Stir the chopped walnuts into the mixture after it has been processed (better texture). Form this mixture into balls and bake them on a cookie sheet for 40 minutes at 350º, turning once.

If you are not too concerned about the fat content, you could easily increase the walnuts to 1C without adjusting any other ingredients, and I think the recipe would be improved. I didn’t have low-sodium breadcrumbs, but using them would significantly lower the salt content.

Whole Wheat Tortillas

These are really good! I put boiled chicken breast and mozzarella or non-fat cheddar cheese in them. I sometimes use them for fish tacos or just a bean burrito. Served with brown rice and red beans, these make quite a meal. Calories: 66.83, Fat: .67 g, Carbohydrates: 14.76 g, Fiber: 2 g, Protein: 2 g, and Sodium: 78.71 mg.

Ingredients

  • 2 cups whole wheat flour
  • 1 tsp baking powder
  • 1/4 tsp salt (I use sea salt)
  • 1/2 cup warm tap water plus enough to make a good dough

Combine flour, baking powder and salt. Add warm tap water 1 T at a time until the dough makes a good ball. Add more water as needed 1 T at a time. Knead ball on floured surface 25-30 times. Let dough rest for 15 minutes. Divide dough into 12 equal portions and shape into balls. Roll the balls out from the center on a floured board until they become roughly circular. Cook the tortillas on an ungreased skillet over medium-high heat for about 30 seconds on each side until they become puffy. Cover the completed tortillas with a moist paper towel while you cook the others. These are also good cooked longer until they are crisp.

Here's my dietary recap for yesterday.

Daily Dietary Recap-3/9/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1349.45 72.72 g 211.34 g1249.91 mg 21.64 g 14.42%

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