Cheese Fricadelle

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. 1 * prepare the tofu the same way as for tofu cutlets with pineapple ginger glaze.

2. 2 Combine oliveo il & millet in a pot over moderate heat.

3. 3 Toast the grains, stirring constantly, until darkened a few shades.

4. 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. 5 Set aside for 10 minutes, then fluff with a fork.

6. 6 Individually steam vegetables until tender-crisp.

7. 7 In a bowl, mix seasoned tofu with salt, pepper, millet & vegetables.

8. 8 Mix gently.

9. 9 Moisten hands, divide mixture into 16 flattened balls & form into crack free patties, about ½" thick.

10. 10 Pat patties in breadcrumbs so they are coated on all sides.

11. 11 Set aside on waxed paper lined trays.

12. 12 Pan fry fricadelles over moderately high heat in a lightly oiled skillet for 5 to 7 minutes on each side.

13. 13 Keep warm in a 250f oven.

14. 14 Drizzle with chutney & & serve with rice pilaf & vegetables.

Nutrition, whole recipe (rough)

Counts 9 of 11 ingredients. The other 2 aren't in our nutrition table and add 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

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.