Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Millet | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 tbsp Olive oil
- 2/3 cup Millet
- 1 1/3 cup Water
- 1 cup Carrot, finely chopped
- 1 cup Zucchini, finely chopped
- 1/2 cup Red bell pepper, diced
- 1/2 cup Yellow bell pepper, diced
- 2 oz Spinach, wilted & chopped
- 1 lbs Extra-firm tofu*
- 1 1/4 tsp Salt
- 1/2 tsp Pepper
- 2 cup Breadcrumbs
- Olive oil
- =
Directions
1 * prepare the tofu the same way as for tofu cutlets with pineapple ginger glaze.
2 Combine oliveo il & millet in a pot over moderate heat.
3 Toast the grains, stirring constantly, until darkened a few shades.
4 Add water, bring to a boil, reduce heat, cover & cook until the millet is tender, about 20 minutes, add more water if necessary.
5 Set aside for 10 minutes, then fluff with a fork.
6 Individually steam vegetables until tender-crisp.
7 In a bowl, mix seasoned tofu with salt, pepper, millet & vegetables.
8 Mix gently.
9 Moisten hands, divide mixture into 16 flattened balls & form into crack free patties, about ½" thick.
10 Pat patties in breadcrumbs so they are coated on all sides.
11 Set aside on waxed paper lined trays.
12 Pan fry fricadelles over moderately high heat in a lightly oiled skillet for 5 to 7 minutes on each side.
13 Keep warm in a 250f oven.
14 Drizzle with chutney & & serve with rice pilaf & vegetables.