Page 32 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions

1. Cut garlic into slices.
2. Chop onion, mushroom, and broccoli, cherry tomatoes into bite-size pieces.
3. preheated frying pan put on olive oil and saute garlic and onion.
Preparation: 4. Add soy milk and bring to a boil, then add mushrooms and broccoli.

Serving: 1 5. Finally, add the tofu noodles, cherry tomatoes and season with pepper.
Time of preparation: 10 minutes ● Choose unsweetened products for soymilk.
● Rinse the tofu noodles 2-3 times in water and then drain the water.

Nutritional Analysis

Total
weight Carbo-
Ingredient used in Kcal Protein Fat hydrate Sugar Iron Calcium Fiber
(g)
(g)
(g)
(g)
(mg)
(g)
recipe (g)
(g)
Tofu Noodles 80 95 12 2.7 6 - - - -
Soymilk 200 124 6 7.8 6.8 6 1.1 160 1.4
Chicken Breast 50 64 14.0 0.5 0 0 0.2 2 0
Onion 150 40.5 1.4 0.1 10 8.6 0.3 22.5 2.6
Mushroom 15 2.3 0.5 0 0.6 0.1 0.1 0.3 0.3
Broccoli 25 8 0.8 0.1 1.6 0.2 0.2 9.8 0.8
Garlic 8 9.8 0.6 0 2.1 0 0.1 1 0.3
Cherry Tomatoes 10 2.5 0.1 0 0.6 0.4 0 1.0 0.2
olive oil 2.5 23.0 0 2.5 0 0 0 0 0
Pepper 0.01 -- - - - - - - -
Total 369.1 35.4 13.7 27.7 15.4 2 196.5 5.6
Ingredients
Nutritional Facts
● Tofu Noodles 80g ● Garlic(Raw) 8g per serving
● Soymilk (200ml) ● Cherry Tomatoes(Raw) 10g ● Calories: 382.2kcal ● Fat: 15.7(g)
● Onion(Raw) 150g ● Olive oil 5g ● Total Protein 21.4(g) ● Iron: 1.8(mg)
● Mushroom(Raw) 15g ● Pepper ● Carbohydrate: 27.7(g) ● Calcium: 194.5(mg)
● Broccoli(Raw) 25g of which sugars: 15.4(g) ● Fibre: 5.6(g)

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