Page 79 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions
Add the bread to a bowl with 500 mL of water and let it soak. Heat the olive oil in a pan
on medium/high. Once hot, add the minced garlic and chopped tomato and let it sauté.
Add the soaked bread and season to taste with salt and pepper. Let it cook for 5 minutes
while stirring. Place water in a small bowl until it covers the bottom and add a cracked
egg. Microwave for 45 seconds. Repeat for the remaining eggs. Serve the “açorda” topped
with the poached egg and a sprinkle of chopped coriander.
Ease of preparation and cooking: Easy

Nutritional Facts Per serving

● Calories: 327 kcal ● Total Protein: 13.1 g ● Carbohydrate: 34.6 g o Of which sugars: 2.2 g
● Fat: 14.5 g ● Iron: 2.8 mg ● Calcium: 57.1 mg ● Fibre: 2.6 g

Preparation Nutritional Analysis
Number of servings: 6 Source: National Health Institute Doctor Ricardo Jorge. Portuguese food composition
Time of preparation: 20 min table. v 5.0 - 2021. Available in: http://portfir.insa.pt/foodcomp/compare
Total
weight Energy Pro- Fat Carbo- Sugars Iron Calcium Fibre
Ingredient tein hydrate
used in (Kcal) (g) (g) (mg) (mg) (g)
recipe (g) (g) (g)
Water 500 0.0 0 0.0 0.0 0.0 0 0 0
Bread 350 1015 29.4 7.7 200.55 7.35 7.7 150.5 13.3
Olive oil 40 360 0.04 39.96 0 0 0 0 0
Ingredients Garlic 12 8.64 0.456 0.072 1.356 0.156 0.096 2.04 0.36
● water, 500 mL Tomato 150 31.5 1.5 0.45 4.8 4.5 0.9 15 1.35
● bread broken into pieces, 350 g Salt 3 0 0 0 0 0 0 0 0
● olive oil, 40 g Ground 2 5.46 0.214 0.054 0.766 0.766 0.44 7 0.53
● garlic cloves, 4 pepper
● chopped tomato, 150 g Coriander 10 2.8 0.24 0.06 0.18 0.15 0.19 9.8 0.29
● salt, 1/2 teaspoon Egg 360 536.4 46.8 38.88 0 0 7.56 158.4 0
● pepper, 1 pinch Total 1427 1959.8 78.7 87.2 207.7 12.9 16.9 342.7 15.8
● chopped coriander, q.b. to sprinkle

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