Page 129 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

Scrambled eggs:
1. Place eggs in a medium bowl, and whisk until the yolk and whites are thoroughly
combined. The beaten eggs should be an even yellow colour, with no translucent
spots or streaks.
2. Gently preheat the pan. Brush a small non-stick skillet with olive oil. Pour in the egg
mixture, and let it cook for a few seconds, undisturbed. Then scrape a rubber spatula
across the bottom of the pan to form large, soft curds of scrambled egg. Continue
cooking over medium-low heat, folding and stirring the eggs every few seconds.
Quinoa chaufa
1. Rinse the quinoa until it stops foaming and drain. Place in boiling salted water, and
simmer for approximately 12 minutes as it should be crispy. Strain and spread the
quinoa in a roasting pan to let it dry.
2. In a large frying pan, pour the oils. Immediately add ginger and garlic. Add the
seasoned chicken and let it brown lightly. Add the quinoa, oyster sauce and soy
sauce and let it fry over low heat.
3. Add pepper, scrambled eggs and salt and serve sprinkled with Chinese onion.

Nutritional Analysis

Source: Peruvian food composition table – National Center for Health, Nutrition and Healthy Living –
National Institute of Health of Peru
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Quinoa 200 178 5.6 2.6 32.6 - 3.2 54 -
Chicken breast 150 225 45.6 3.3 - - 0.75 18 -
Eggs 150 222 19.2 14.8 - - 4.56 66 -
Sesame oil 10ml 88 - 10 - - - - -
Vegetable oil 5ml 44 - 5 - - - - -
Ginger 15 7 - - 1.9 - - 2 0.3
Chinese onion 10 4 0.2 - 0.8 - 0.11 14 -
Oyster sauce 20 16.4 2.3 - 3.2 2 - - -
Garlic 15 18 0.8 0.4 4.6 - 0.26 14 0.3
Soy sauce 20ml 12 2.1 - 1.1 - 0.48 4 0.2
TOTAL 814.4 75.8 36.1 44.5 2 9.9 172 0.8

127