Page 100 - IFSO Cookbook 2022 con cover

Red beans International
Healthy Recipes Vol. 2

creamy chili Cooking Instructions

● Put the olive oil on the saucepan and add the garlic clove, grated onion, pepper and both
Ana Laura Cattaneo types of coriander. Saute it for about 5 minutes at medium fire. Reserve the preparation.
Nutritionist at COCIB Clinica de Obesidad y Cirugía Bariátrica ● Pour in the electric cooker or in a regular pot on medium fire the red beans with 3/4 cup of
Dominican Republic water and boiled pumpkin for 5 minutes and add the already reserve preparation. Cook it all
together for 10 minutes. Finally add the oregano.
Suitable for both people living with overweight and obesity, and following bariatric ● Let the preparation cool down for a few minutes and put it into the blender. Put it on the pot
surgery again and add the ground meat and squeeze the lemon.
● Serve in a soup bowl. Use some fresh minced coriander for decoration on top and ready to
enjoy!
Extra recommendation for very busy people: put all the ingredients together into the
Preparation electric pressure cooker and cook it for 20 minutes in a medium or high pressure mode. Let it
cool and enjoy, easy, nutritive and tasteful.
4 servings of 1/2 Additional information
to 3/4 cups each (4 to 6 oz) ● Serving suggestions including side dishes (optional): Serve it with 1/8 or 20 g of fresh sliced
20 minutes avocado to increase the taste!
● For vegans the chicken can be replaced for texturized soy protein cooked in the same amount

Nutritional Analysis

Ingredients Sources:
● Tabla composición química de INCAP/Centroamérica y Caribe
● 2 cups (400 g) ● Average food nutritional composition table of UBA (University of Buenos Aires)
of already cooked red beans school of Nutrition
(20 min on electric pressure cooker)
Total Protein Fat Carbohy- Sugars Iron Calcium FIbre
● 150 g of cooked ground chicken meat Ingredients Weight Kcal (g) (g) drates (g) (g) (mg) (g) (g)
(g)
● 50 g of grated red onion
● 1 garlic clove Nutritional Facts Cooked red 400 521.52 34.68 2 91.2 0 11.76 112 29.6
beans
● 1 tablespoon (15 ml) of olive oil Per serving
● 50 g of boiled pumpkin ● Calories: 228 kcal Ground chi- 150 169.92 32.08 4.62 0 0 1.34 18 0
● 50 g of cutted cubanela chilli ● Total Protein: 15 (g) cken meat
● 4 leaves of culantro (wide coriander) ● Carbohydrate: 24 (g) Onion 50 23.10 0.70 0.10 4.85 0 0.5 15 0
● Fresh coriander to your consideration of which sugars: 0 (g) Olive oil 15 135 0 15 0 0 0.08 0.15 0
● 1/2 teaspoon (5 g) of oregano ● Fat: 6.3 (g) Pumpkin 50 17.30 0.30 0.10 3.8 0 0.25 9.5 0.25
Cubanela
● Salt to taste ● Iron: 1.64 (mg) chili 50 11.77 0.43 0.09 2.32 0 0.17 5 0.85
● 1/2 Persian lemon ● Calcium: 22.34 (mg) Ajo 7 9.83 0.37 0.01 2.05 0 0.09 2.66 0
● 3/4 cup (200 ml) of water ● Fibre: 0.27 (g) Total 722 888.43 68.57 21.92 104.22 0 14.19 162.31 30.7

98 99