Page 67 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions

In a pan, put the water and let it boil. Add the unpeeled zucchini, onion and garlic. Bake for
20 minutes and then use a hand blender to obtain a cream. Add the green cabbage and the
chorizo slices. Cook for another 5 minutes.
Ease of preparation and cooking: Easy

Nutritional Facts
Per serving
● Calories: 81 kcal ● Total Protein: 3.5 g ● Carbohydrate: 3.9 g of which sugars: 3.3 g
● Fat: 5.2 g ● Iron: 1.4 mg ● Calcium: 106.4 mg ● Fibre: 2.2 g

Nutritional Analysis
Source: National Health Institute Doctor Ricardo Jorge. Portuguese food composition
table. v 5.0 - 2021. Available in: http://portfir.insa.pt/foodcomp/compare
Total
weight Energy Protein Fat Carbo- Sugars Iron Calcium Fibre
Ingredient used in hydrate
recipe (Kcal) (g) (g) (g) (g) (mg) (mg) (g)
(g)
Water 800 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Zucchini 600 114 9.6 1.8 12.0 11.4 4.8 132.0 6.0
Onion 200 40 1.8 0.4 6.2 4.4 1.0 62.0 2.6
Garlic 6 4 0.2 0.0 0.7 0.1 0.0 1.0 0.2
Salt 3 0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Portuguese 150 48 3.6 0.6 4.7 4.1 1.5 435.0 4.7
cabbage
Pork chorizo 30 143 6.0 13.2 0.0 0.0 0.8 8.1 0.0
Olive oil 15 135 0.0 15.0 0.0 0.0 0.0 0.0 0.0
Total 1654 484 21.2 31.1 23.5 19.9 8.1 638.1 8.1
NOTE: This is a very typical dish in Portugal, usually with a potato base. In this version,
we chose to replace the potato with zucchini in order to reduce the caloric value, and to
reduce the amount of chorizo and olive oil added. The essence of the traditional flavor
remains.

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