Baked Feta Cheese Packets
The piquantly seasoned and baked cheese makes a wonderful, protein-rich, low-calorie dinner. If you want to consume more carbohydrates or serve this dish for lunch, a little flatbread is just the thing. One portion contains a fifth of the daily requirement of calcium.
With a side salad of diced cucumbers, tomatoes, and red onion rings, served with a red wine vinegar-olive oil dressing, you bring in additional, valuable fiber.
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 7 μg | (12 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 319 mg | (8 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 3 g |
Preparation steps
Peel the garlic and chop finely. Rinse cherry tomatoes and cut into eighths.
Cut olives into slices. Squeeze half a lemon.
Rinse rosemary, shake dry, pluck needles and chop with a large knife.
Drain the capers in a tea strainer and place in a bowl. Stir in garlic, lemon juice, rosemary, harissa, olives and olive oil. If you like, add 1 tablespoon finely chopped onion.
Mix in tomatoes and season with a little salt and pepper.
Cut aluminum foil into 2 equal pieces (approximately 30 x 30 cm/approximately 12 x 12 inches). Cut feta cheese in half and place 1 piece into the center of each foil piece. With a tablespoon, spread the tomato and caper mixture evenly over cheese.
Fold sheets of foil into packets and place in a large baking dish. Bake in preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) for about 15 minutes. Place baked feta cheese in foil on plates, carefully open and serve immediately.