Page 56 - IFSO Cookbook 2022 con cover

Kısır/Cauliflower International
Healthy Recipes Vol. 2

Salad with Egg

1) Wash the cauliflower. Cut into pieces with a knife. Then grind these pieces in the
Murat Üstün / Istanbul Bariatric Center Team Cooking Instructions:
Turkey blender until they reach the size of semolina.
2) Finely chop the onions, parsley and mint.
For patients 3 months after bariatric surgery 3) Take the shredded cauliflower into a deep bowl. Mix the tomato paste, finely chopped
onion, parsley, mint and garlic with the cauliflower.
4) Beat 3 eggs in a bowl.
5) Cooked quinoa with chicken broth.
5) Add olive oil to a pan and add the eggs and cook by whisking.
6) In a deep bowl, mix your salad with the scrambled egg. Ready to serve!
Preparation Note: Serve inside the lettuce!
Time:15 minutes
Total Serving: 4 Nutritional Analysis
Total
weight Carbo-
Iron
Ingredients used in Kcal Protein Fat hydrate Sugar (mg) Calcium Fiber
(mg)
(g)
(g)
(g)
recipe (g)
(g)
Ingredients Cauliflower 260 66 5,3 0,3 14,1 6,4 1 58 6,6
Onion 110 44 1,2 0,1 10,3 4,7 25 2,4
● 1 small size cauliflower
● 1 onion Garlic 6 2 2
● 2 cloves of garlic Tomato Paste 45 45 9 4,5 1,5 1,5
● 1 green pepper
Pepper Paste 45 45 9 4,5 1,5 1,5
● 1 dessert spoon tomato paste
● 1 dessert spoon pepper paste Nutritional Facts Spring Onion 10 5 0,3 1,1 0,4 11 0,4
● 30g quinoa Per serving Parsley 10 4 0,3 0,1 0,6 0,1 1 14 0,3
● 90g chicken broth ● Calories: 190,2 Fresh Mint 5 5 0,4 0,1 1 1 23 0,8
● Quarter bunch of parsley ● Total Protein (g): 7,25
● Pinch of fresh mint ● Carbohydrate (g): 16,5 Egg 150 189 16,3 13,2 0,9 0,9 3 69
● Half bunch of spring onion Of which sugars: (g) 5,2 Olive Oil 30 240 28
● 3 eggs ● Fat: (g) 11,2 Quinoa 30 110 4,2 1,8 19,3 1 14 2,1
● 2 tablespoons of olive oil ● Iron: (mg) 1,7
● Salt, blackpepper, cumin, turmeric ● Calcium: (mg) 55,5 Chicken broth 90 6 1 0,2 5
● 3-4 leaf of lettuce ● Fibre: (g) 3,9 Total 791 761 29 44,9 66,3 21,1 7 222 15,6

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