Page 131 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

Meatball: onion and season with a pinch of salt.
1. Chop the onion and tomato into Cook for about 10 minutes, stirring
small pieces and mix with the other occasionally, until it is very soft.
ingredients. Make small meatballs. 2. Cut the tomatoes into small cubes and
2. Preheat the oven for 5 minutes at discard the seeds. Add the tomatoes
392°F. Bake for 20 minutes and serve with the sautéed onion, season with
with tomato sauce or freeze portions. salt and mix well. Let it cook over
medium heat until it starts to boil.
Tomato sauce: Lower the heat and cook for about
1. Peel and chop the onion. Place a 20 minutes, stirring occasionally, until
large pan over medium heat to heat. the sauce is thick. Add the sauce to
Drizzle with oil, add the chopped the cooked meatballs.

Nutritional Analysis
Source: The Brazilian software for food analysis, named Dietbox

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Meatball
Lean beef 100 138 21.0 6.0 - - 1.96 5.01 -
Onion 60 24.42 0.7 0.1 5.18 - 0.13 12 1.00
Tomato 100 24.3 0.8 0.3 4.6 - 0.44 5 1.02
Garlic 12 13.1 0.76 0.06 3.97 - 0.20 21.72 0.24
Parsley 15 5.01 0.49 0.09 0.86 - 0.48 26.91 0.28
Oil 8 72 - 8 - - - - -
Salt 1 - - - - - - - -
Whey protein 33 128.6 23.0 2.6 3.3 - - - -
Total 329 405.43 46.75 17.15 17.91 - 3.21 70.64 2.54
Tomato Sauce
Onion 60 24.42 0.7 0.1 5.19 - 0.13 12 1.00
Tomato 200 48.6 1.6 0.6 9.2 - 0.88 10 2.04
Garlic 12 13 0.76 0.06 3.97 - 0.20 21.72 0.24
Oil 2 18.0 - 2 - - - - -
Total 274 104.02 3.06 2.76 18.36 - 1.21 43.72 3.28
TOTAL 603 509.45 49.81 19.91 36.27 - 4.42 114.36 5.82

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