Page 84 - IFSO Cookbook 2022 con cover

Egg White Chicken and International
Healthy Recipes Vol. 2

Vegetables Mufffins

Cooking Instructions

Loredana Lapusanschi, RD, BSc, MSc 1. Preheat the oven to 180°C (356°F)
Clinical Dietitian and Medical Research Specialist 2. Prepare the muffin tins by greasing them with a little olive oil.
Founder of Telomera Lifestyle Medicine Clinic 3. Chop the vegetables and drain the liquid (the roasted pepper leaves some juice). Add
cooked chopped chicken and half the amount of mozzarella, then stir all together.
Suitable for both people living with overweight and obesity, and following bariatric 4. Separately, beat all the eggs (with a fork is just fine) and mix them with milk and spices
surgery (soft phase) (turmeric, salt).
5. Pour the vegetable and chicken mixture into every muffin cup (without pressing the
composition into the shape). When all the cups are filled, pour the beaten eggs over
them (the liquid will penetrate through all the ingredients, but you can mix it lightly in
each muffin) and sprinkle the remaining shredded mozzarella on top.
Preparation 6. Bake for 40 minutes, and then let the muffins to cool.
Quick and easy recipe
Preparation time: 10 minutes Nutritional Analysis
Cook time: 40 minutes Source: cronomter.com
Number of servings: Total
4 (3 Small Muffins per serving) Ingredient weight Pro- Fat Carbo- Sugars Iron Calcium Fibre
used in Kcal tein hydrate
recipe (g) (g) (g) (g) (mg) (mg) (g)
Ingredients (g)
Egg whites 100 52 10.9 0.2 0.7 0.7 0.1 7 0
● 4 egg whites (100 g)
Whole eggs 100 155 12.6 10.6 1.1 1.1 1.2 50 0
● 2 whole eggs (100 g)
Mozzarella cheese – part
● 100 g semi-skimmed skim milk 100 295 23.8 19.8 5.6 1.9 0.2 697 0
mozzarella cheese, shredded
Semi-skimmed milk 100 48.25 3.5 1.8 4.7 4.6 0 124 0.1
● 100 ml semi-skimmed milk
/or unsweetened oat milk Skinless chicken breast, 50 75.5 15.3 1.6 0 0 0.2 2.5 0
cooked
● 50 g skinless chicken breast, cooked Roasted red pepper 50 13.6 0.5 0 2.6 2.1 0.2 10.5 0.5
● 50 g roasted red pepper/or raw red pepper Nutritional Facts Baby spinach 30 6.9 0.9 0.1 1.1 0.1 0.8 29.7 0.7
● 30 g baby spinach Per serving Red onion 30 22 0.7 0.1 5.1 2.4 0.1 11 0.7
● 30 g red onion ● Calories: 168 kcal Capers 20 4.6 0.5 0.2 1 0.1 0.3 8 0.6
(it can be omitted if not tolerated) ● Total Protein: 17.2 (g) Turmeric powder 0.78 2.44 0.1 0 0.5 0 0.4 1.3 0.2
● 20 g capers/or 20 g green olives of which sugars: 3.25 (g) Salt 1.5 0 0 0 0 0 0 0.4 0
● ¼ of Teaspoon of turmeric powder ● Fat: 8.6 (g) Total 582.28 675.29 68.8 34.4 22.4 13 3.5 941.4 2.8
● ¼ of Teaspoon of salt ● Iron: 0.88 (mg)
● 1 Teaspoon of olive oil ● Calcium: 235 (mg) NOTE: These Egg White Chicken and Vegetables Muffins are protein-rich, with a high
to grease the muffins tray ● Fibre: 0.7 (g) nutritious content, being also soft and tasty. They can be a good option to include in the
meal plan of a bariatric surgery patient.

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