Gluten Free Chicken Meatballs
Gluten-free chicken meatballs made with tofu have Japanese flavorings and has a good serving of vegetables. These Tsukune meatballs are quick to make super juicy, tender, and healthy. Serve as a simple snack or as part of the main meal.
ESTIMATED COST : $8.04 or $1.05 a piece or $2.10 for a two piece serving
Ingredients
Meatballs
- 150 grams (3.5 ounces) of edamame (green soybeans without the pods), fresh or frozen
- 1 tablespoon cornflour
- 80 grams (2.82 ounces) carrot
- 150 grams (5.29 ounces) of soft tofu
- 300 grams (10.6 ounces) of ground chicken (chicken mince)
- 1 tablespoon vegetable oil
Tsukune seasoning
- 1 tablespoon cooking sake
- 1 teaspoon soya sauce
- ⅓ teaspoon salt
- 2 teaspoons grated fresh ginger
- 1 tablespoon cornflour
Tsukune sauce
- 2 tablespoon cooking sake
- 1 tablespoon mirin also known as sweet sake
- 1 - 1½ tablespoons sugar
- 2 tablespoons soya sauce
Instructions
- Cook the edamame by boiling in salted water for 6-8 minutes or until tender, then drain and allow to cool and remove the beans from the pods. Sprinkle the beans with corn flour and mix.Peel and finely chop the carrot.
- Wrap the tofu in kitchen paper, place it onto a microwave-safe container or plate, and heat it for about 2 minutes. Heating the tofu in the microwave will remove some water from it. Remove the wet kitchen paper and pat dry it with another piece of dry kitchen paper.
- Place the ground chicken, tofu carrots, edamame, and the Tsukune seasoning into a mixing bowl and mix well until everything is well combined. Because the meatball mixture is quite sticky, use a firm spatula or wooden spoon for mixing.
- Divide the mixture into eight equal parts and shape each into an oval shape or ball if you prefer. Keep your hands wet to make shaping easier.
- Heat the oil in a nonstick frying pan over medium/high heat and cook until it turns brown, then flip and brown the other side. When both sides are brown, turn the heat to medium/low, cover the pan with a lid and continue to cook for another 5 - 10 minutes or until fully cooked.
- To the pan, sprinkle in the tsukune sauce ingredients, and give the pan a shake to mix the sauce ingredients. Use thongs to turn the meatballs into the sauce, giving them a nice golden glazed look. Serve hot.
Nutrition Facts
Gluten Free Chicken Meatballs
Serving Size
1 serve = 2 meatballs
Amount per Serving
Calories
208
% Daily Value*
Fat
6
g
9
%
Saturated Fat
3
g
19
%
Monounsaturated Fat
1
g
Polyunsaturated Fat
2
g
Trans Fat
0
g
Cholesterol
0
mg
0
%
Sodium
439
mg
19
%
Potassium
359
mg
10
%
Carbohydrates
14
g
5
%
Fiber
2
g
8
%
Sugar
5
g
6
%
Protein
23
g
46
%
* Percent Daily Values are based on a 2000 calorie diet.