Page 86 - IFSO Cookbook 2022 con cover

Eggless omelette International
Healthy Recipes Vol. 2

Rosa Vilares Santos, Specialist in clinical nutrition University Hospital, Lecturer Faculty
of Medicine of Porto Cooking Instructions
Hernani Ermida, Chef with a specialization in nutrition and healthy eating for children ● Technical material needed for the confection: blender and frying pan, pastry bag and
with obesity scissors to cut the bag or, alternatively, you can use a malleable bottle with a spout so
Portugal that you can pass the product.
● Place all the ingredients mentioned in the blender until a creamy final product
Suitable for both people living with overweight and obesity, and following bariatric obtained (mineral water makes the final product much softer and creamier).
surgery. This recipe is suitable for patients with high cholesterol problems (it has zero ● Pour the cream into a piping bag or a malleable jar and wait.
cholesterol) and is free of animal protein (suitable for vegetarian patients). It can also ● Put the frying pan on the heat and wait until it reaches an average temperature of
be indicated for patients with Diabetes 1 or 2, it is also indicated in the liquid phase of 180º Celsius /356º F
bariatric surgery patients, for such just do not fry what presents lower Kcal value.
● Take the pastry bag and make a hole in the tip just enough for the cream to come
out of the bag and be placed in the frying pan in circles until it forms a round shape
(omelette).
● Leave to cook long enough for the omelette to take on a golden colour (about 4
minutes).
● Can be added to omelette: pre-cooked filling (spinach and mushrooms and arrange so
that it looks like a handkerchief or any other way you deem more appropriate.
Preparation

Serving: 1
Nutritional Analysis

Total
weight Cal-
Ingredient Protein Fat Carbohy- Sugars Iron Fibre
used in Kcal (g) (g) drate (g) (g) (mg) cium (g)
recipe (mg)
(g)
Ingredients Nutritional Facts Natural tofu 120 92.4 10.2 5.28 0.84 0 1.96 156 0.36

● 120 g natural tofu Per serving Chickpeas
● 7 tablespoon (100g) mineral water ● Calories: 394.0 kcal cooked and 80 57.6 4.96 0.4 6.32 0 0.88 29.6 3.84
● 80 g chickpeas cooked and drained ● Total Protein: 15.28 (g) drained
● 2 tablespoons (30g) of maize starch ● Carbohydrate: 34.22 (g) Maize starch 30 109.2 0.12 0.06 27.06 0 0.12 3.3 0.03
Of which sugars: 0 (g)
● 1 tablespoon (15g) of olive oil Olive oil 15 134.8 14.99 0 0 0 0 0
● 1 peeled garlic (2g) ● Fat: 20.73 (g)
● 1 pinch of saffron powder ● Iron: 2.96 (mg) Total 245 394.0 15.28 20.73 34.22 0 2.96 188.9 4.23
● 1 pinch of salt ● Calcium: 188.9 (mg)
● 15g of seed mix: chia, flaxseed ● Fibre: 4.23 (g) NOTE: Can be served with steamed spinach and mushrooms
and sesame (2 tablespoons leveled)

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