High Protein Saganaki
Elevate your appetizer game with this High Protein Saganaki, a contemporary twist on the traditional Greek classic. Perfect for health-conscious food lovers, this recipe combines crispy cubes of firm tofu and creamy feta cheese, coated in a zesty chickpea flour mixture seasoned with oregano, lemon, and fragrant spices. Each bite delivers a delicious balance of protein-packed tofu and tangy feta, pan-fried to golden perfection in olive oil. Ready in just 25 minutes, this quick and easy recipe is ideal for weeknight meals or entertaining guests. Garnished with fresh parsley and served alongside lemon wedges, this dish is vibrant, vegetarian-friendly, and bursting with Mediterranean flavors, making it a versatile and satisfying addition to your table.
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Recipe Information
Ingredients
- 250 grams firm tofu
- 150 grams feta cheese, cubed
- 50 grams chickpea flour
- 1 tablespoon dried oregano
- 2 tablespoons fresh lemon juice
- 3 tablespoons olive oil
- 2 tablespoons water
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 4 pieces lemon wedges, for serving
Instructions
Begin by pressing the firm tofu to remove excess moisture. Wrap the tofu in a clean kitchen towel and place a heavy object on top. Let it press for about 10 minutes.
Once pressed, cut the tofu into small cubes, approximately the same size as the feta cheese cubes.
In a shallow bowl, combine chickpea flour, dried oregano, salt, and black pepper. Mix thoroughly.
In another bowl, whisk together the fresh lemon juice and water.
Dip each tofu and feta cheese cube first into the lemon mixture and then roll it in the chickpea flour mixture until fully coated.
Heat the olive oil in a large skillet over medium-high heat.
Add the coated tofu and feta cheese cubes to the skillet in a single layer. Cook for about 3-4 minutes on each side, or until golden brown and crispy.
Once cooked, transfer the saganaki onto a serving plate.
Sprinkle with freshly chopped parsley and serve immediately with lemon wedges on the side for an extra zesty kick.
Nutrition Facts
Calories |
1216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.8 g | 115% | |
| Saturated Fat | 30.9 g | 154% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 134 mg | 45% | |
| Sodium | 2958 mg | 129% | |
| Total Carbohydrate | 52.0 g | 19% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 14.9 g | ||
| Protein | 60.4 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1245 mg | 96% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1184 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
