Atkins Nutty Meatballs Tranformed into Delicious Baked Veggie Tofu BallsBy Toni Fiore • Mar 7th, 2005 • Category: Burgers and Sandwiches, Tofu, Vegetarian Tips, Vegetarianism, Viewer questions Print
Many people are asking me about the Atkins Diet and protein but want to do it veggie style. I have many recipes that utilize TVP as a beef replacer, but from a nutritional standpoint I believe tofu is far superior. This is one of my favorite recipes – high in protein and low in fat. I think it fits into the Atkins plan nicely and these are really savory and delicious.
Original Recipe: Atkins Nutty Meatballs:
1 pound ground beef (85% lean)
3 tablespoons sour cream
1 tablespoon diced onion
1/2 cup finely chopped walnuts
1 garlic clove, pushed through a press
1 1/2 teaspoons salt
Delicious alternative: Baked Veggie Tofu Balls
1 lb. firm tofu, pressed and mashed
2 T. ground toasted walnuts
1/2 c. wheat germ
1/4 c. chopped parsley
2 T. soy sauce
2 T. nutritional yeast ( optional)
1 T. onion powder
1/2 t. garlic powder
1/4 t. oregano
2-3 T. olive oil
Heat oven to 350 degrees. Press water out of tofu and wrap tofu cake in paper towels until it feels fairly dry. Mash the tofu until it has the consistency of cottage cheese. Mix tofu together with all remaining ingredients.
Oil an 8″x8″ baking dish with the olive oil. Form the tofu mixture into sixteen 1-inch balls and place in pan. Drizzle any remaining olive oil over the balls and place in oven. Bake for 30 – 35 minutes, turning the balls carefully every ten minutes or so until they are evenly brown and crispy.
Serve as is or add to tomato sauce. These “meatballs” are delicious cold and will disappear quickly!
Toni Fiore is Toni Fiore was raised by an Italian-American father and a German mother who instilled in her a sociable nature and the love of travel and of good food. She has lived in Italy and Germany and now resides in southern Maine. She is the author of: Totally Vegetarian: Easy, Fast, Comforting Cooking for Every Kind of Vegetarian
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