Page 69 - IFSO Cookbook 2022 con cover

Potato stew with International
Healthy Recipes Vol. 2

squid and cod Cooking Instructions

1. Cut the squid into rings.
Rocío Práxedes Gómez, Dietitian
2. Sauté in a frying pan without oil to release the water.
Dr Carlos Sala MD,PhD. Chief of the Obesity Unit
3. Then add the oil, crushed garlic and cook for one minute.
Hospital Quironsalud Valencia 4. Add the paprika, stir and pour in the grated tomato, cook over low heat for about 5
Spain
minutes.
Suitable for both people living with overweight and obesity, and following bariatric 5. Add water and when it starts to boil add the peeled and chopped potatoes and the salt.
surgery (soft phase)
7. Cook for 40 minutes, then add the cod and cook for a further 10 minutes.
8. Serve immediately.
Preparation
Number of servings: 4 Serving suggestions: You can use grated red pepper instead of paprika.
Time of preparation: 60 minutes You could use an alternative such as sunflower or rapeseed oil. If there is broth left, you
can consume it the next day with pasta, poached egg and mussels.
Ingredients
Ingredients for 4 servings:
● 1 liter of water Nutritional Analysis
● 300g of potatoes Source: Tablas de composición de alimentos. Guía de prácticas. Moreiras Tuni, Olga. Carbajal,
● 200g of cod (you could use a Ángeles. Cabrera Forneiro, Luisa. Cuadrado Vives, Carmen. ISBN: 978-84-368-3623-3
different white fish)
Weight Protein Fat Carbohi- Sugars Iron Calcium Fibre
● 100g of squid Ingredient (g) Kcal (g) (g) drate (g) (g) (mg) (mg) (g)
● 2 ripe tomatoes (225g)
● 30g of olive oil Potato 300 251.4 7.5 0.6 54 3 1.8 27 6
● 2 cloves of garlic (8g) Tomato 225 42.7 2.2 0.2 7.9 7.9 1.4 24.8 3.2
● Half a teaspoon of paprika
● 2g of iodized salt Cod 200 148.8 35.4 0.8 0 0 0.9 48 0
NOTE: This is a very healthy version of a TRADITIONAL
Nutritional Facts MEDITERRANEAN CUISINE RECIPE from the Center and North Squid 100 79.7 17 1.3 0 0 1.7 78 0
Per serving of Spain. Far from what it may seem, this is not a seaside
recipe, as muleteers and shepherds from the inland conserved Garlic 8 9.3 0.4 traces 1.8 0.2 0.1 1.1 traces
● Calories: 216.3kcal the cod in salt to be able to cook this nutritious meal in the
● Total Protein: 15.6g wintertime. Thus, it is also named ‘Ajoarriero’ or literally - Olive oil 30 270 0 30 0 0 0 0 0
● Carbohydrate: 15.9g, ‘garlic muleteer’ cod. Following from the original recipe, salted
of which sugars: 1.8g cod had to be desalted in cold water before use. However, Salt 2 0 0 0 0 0 0 0 0
● Fat: 8.7g our healthier version of the original recipe uses fresh cod, Total 865 801.9 62.6 32.9 63.7 11.1 5.9 178.9 9.2
● Iron: 1.5mg with less sodium and suitable for hypertensive patients; and
includes the addition of squid, to enrich this dish with a larger
● Calcium: 47.7mg protein intake. This way, a traditional Spanish culinary method
● Fibre: 2.3g is adapted to the needs of our patients.

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