Peanut flour-crusted tofu or chicken
Peanut flour-crusted tofu or chicken is a dish where tofu or chicken pieces are coated in a seasoned peanut flour mixture and then baked or fried until crispy. The coating typically includes peanut flour, spices like paprika and garlic powder, and sometimes a binding agent like egg or cornstarch. It's a popular dish in many home kitchens, often associated with healthy, high-protein meal prep.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, with moderate carbohydrates depending on the coating and preparation method. It provides a good source of fiber, iron, and magnesium, with a rough calorie range of 300-450 per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Iron | 3.5 mg |
| Magnesium | 90 mg |
| Phosphorus | 280 mg |
| Potassium | 420 mg |
| Zinc | 2.8 mg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.5 mg |
| Folate | 45 mcg |
Per 1 serving (150 g) · estimated, varies by recipe
💡 What's interesting
Using peanut flour as a crust is a clever, gluten-free alternative to traditional breadcrumbs, adding a rich, nutty flavor and a boost of plant-based protein. It's a versatile dish that can be adapted for both vegetarian and omnivore diets.
