Page 95 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions

1. Beat the white of an egg until stiff:
2. Add: the yolk stirring slowly, then the diluted skimmed milk, and the gum always stirring
until it dissolves;
3. Finally, add the chopped coriander, and season with salt and pepper to taste;
4. Grease a non-stick frying pan with oil and place the dough;
5. Place the skillet with the dough on very low heat, and let the bottom part brown slightly so
it doesn’t burn (always loosening the sides of the skillet with a spatula);
6. Then transfer the dough to another greased skillet, letting the other side bake.
Dish assembly
Nutritional Facts 1. Once ready, add: slices of smoked chicken breast, freshly sliced ricotta, tomato slices,
oregano. (if you prefer hot, you can put it in the oven)
Per serving 2. Decorate to taste with lettuce leaves, slices of olives, and a small whole or crushed Brazil nut.
● Calories: 195.96kcal.
● Total Protein: 15.78g. Nutritional Analysis
● Carbohydrate: 9,0g.
Source: TACO 4th revised and expanded edition. Ministry of Health.
● Fat: 11, 34g
weight
of which sugars – 0g. Ingredient used in Protein Fat Carbohy- Sugars Iron Calcium Fibre
● Iron: 1,18mg Total recipe Kcal (g) (g) drate (g) (mg) (mg) (g)
(g)
(g)
● Calcium: 91,32mg
● Fiber: 0,89 g. Chicken egg 50 g 68,41 6,29 4,45 0,8 - 0,8 21 -
Skimmed milk 5g 18,1 1,73 0.04 2,65 - 0,04 3,5 -
powder
Cassava gum 5g 12,5 - - 3,07 - - 1,42 0,12
Ingredients Ingredients Raw chopped 5g 1,4 0,12 0,03 0.09 - 0.09 4,9 0,14

for the dough to complement coriander
Fresh Ricotta
● Chicken egg – 50 g (One unit) (dough topping) Cheese from 20g 44 3,0 3,32 0,52 - 0,02 50,6 -
● Skimmed milk powder – 5g ● Fresh Ricotta Cheese from Minas – 20 g. Minas
(dilute in two tablespoons of water) (a thin round slice) Smoked 20g 16,4 3,7 0,29 0,5 - 0,08 1,2 -
chicken
● Cassava gum: 5 g. ● Smoked chicken breast – 20 g. breast
(One level dessert spoon) (two very thin slices) Tomato 20g 3,0 0,22 0,04 0,62 - 0,04 1,4 0,24
● Raw chopped coriander – 5g. ● Tomato – 20 grams (two slices) Brazil or Pará 5g 32,15 0,72 3,17 0,75 0,11 7,3 0,39
Chestnut
(one full tablespoon) ● Brazil or Pará Chestnut – 5g Total 195,96 15,78 11,34 9,0 1,18 91,32 0,89
● Seasonings to taste: ● Oregano to taste.
(salt and ground black pepper) Note:
- This dish is considered ideal preferably for breakfast;
● Olive oil – 1 teaspoon - Cassava starch can be replaced by corn starch or wheat flour;
(for greasing the skillet) - Chicken breast and Ricotta can be substituted with shredded chicken or light tuna

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