Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Make extra tofu balls and freeze.
Diet Type: Vegetarian
Ingredients:
  • 1 pound firm tofu, mashed
  • 2 tablespoons onion powder
  • 1/2 teaspoon each basil and oregano
  • 1 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 2 slices whole wheat bread, crumbled
  • 2 egg whites
  • 2 tablespoon parsley
  • spaghetti sauce of choice
  • noodles
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Preheat oven to 375 degrees. Lightly oil a cookie sheet and set aside. Mix all ingredients, except noodles and sauce, together in a bowl, using your hands to mix thoroughly. Shape and pack firmly into about 20 balls and place on cookie sheet . Bake 20 - 30 minutes or until slightly browned. Meanwhile cook noodles and heat sauce. Divide noodles onto serving plates, top with sauce and carefully place tofu-balls on top of that. Sprinkle with Parmesan cheese. Nutrition analysis includes only the Tofu ball ingredients.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 117
    Calories from Fat 38
     % Daily Value*
    Total Fat 4g6%
      Saturated Fat 1g3%
      Mono Fat 1g 
    Sodium 684mg29%
    Total Carbs 12g4%
      Dietary Fiber 1g5%
      Sugars 0g 
    Protein 10g 
    Iron13%
    Calcium17%
    Vitamin B-65%
    Vitamin C4%
    Vitamin E0%
    Vitamin A1%
    Selenium27%
    Manganese35%
    Copper10%
    Zinc7%
    Potassium7%
    Phosphorus16%
    Magnesium13%
    Pantothenic acid1%
    Niacin3%
    Riboflavin12%
    Thiamin7%
    Folate12%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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