Page 21 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions

1. Mince vegetables (carrot, paprika, zucchini, onion).
2. Peel and mince the shrimp.
3. After heating the frying pan over low heat, Stir-Fry cauliflower to remove moisture.
(Stir fry without oil for weight loss.)
4. Add more vegetables and stir-fry.
5. Lastly, add the shrimp and stir-fry.

Nutritional Analysis
Source: National Institute of Agricultural Sciences
(koreanfood.rda.go.kr)
Total
weight Carbohy- Calciun Fibre
Preparation Ingredient used in Kcal Protein(g) Fat(g) drate(g) Sugar(g) Iron(g) (mg) (g)
recipe(g)
Number of servings: 1
cauliflower
Time of preparation: rice (blanched) 100 26 2.4 0.47 4.62 2.4 0.43 15 3.5
20 minutes
peeled shrimp (raw) 50 50 10.6 0.45 - - 0.45 24.5 0
carrot (raw) 10 3 0.1 0.01 0.7 0.6 0.03 2.4 0.3
paprika (raw) 10 4 0.1 0.09 0.8 0.7 0.04 1 -
zucchini (raw) 10 3 0.1 0.01 0.8 - - 6 -
onion (raw) 10 3 0.1 0 0.7 0.6 0.02 1.5 0.2
Total 190 89 13.4 1.03 7.62 4.3 0.97 50.4 4

Nutritional Facts
Ingredients ● Calories: 89kcal NOTE:

● Cauliflower rice 100g ● Total Protein 13.4(g) ● It is a low-calorie recipe using cauliflower
● Shrimp 50g ● Carbohydrate: 7.62(g) rice, which has a texture similar to rice.
● Carrot 10g Of which sugars: 4.3(g) ● The energy value of 100g Cauliflower rice:
● Paprika 10g ● Fat: 1.03(g) 26kcal
● Zucchini 10g ● Iron: 0.97(mg) ● The energy value of 100g cooked rice:
152kcal
● Onion 10g ● Calcium: 50.4(mg) ● The shrimps make the recipe high in
● Fibre: 4(g) protein and iron content

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