Page 19 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

8. Now, add 1 raw egg and mix thoroughly.
9. Using your palm make the kebabs of any shape and size, typically flat and round.
10. Take a pan, brush with some oil and shallow fry the kebabs on both sides until
outer crust turns golden brown.
11. Serve hot with any low calorie or fat-free dip.

Nutritional Analysis

Source: Nutritive Value of India Foods by Dr. C Gopalan, published by National Institute of Nutrition
and ICMR, Hyderabad, India

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Boneless 100 109 25.9 0.6 - - 0 25 -
chicken
Paneer 50 132.5 9.1 10.4 0.6 - - 104 -
Whole egg 1 170 13.3 13 - - 2.1 60 -
Spinach 30 1.2 0.6 - 0.3 - 0.5 13 0.3
Carrot 30 14.4 0.27 - 3.18 - 16.5 5.4 0.36
Garlic 5 7.2 - - - - - 1.5 -
Ginger 5 3.35 0.1 - 0.6 - 0.1 1 0.1
Cooking oil 5ml 45 - 5 - - - - -
TOTAL 482 49.2 29 4.7 - 19.2 209.9 0.76

Nutritional Facts

Per serving
● Calories: 482kcal
● Total Protein: 49.2g
● Carbohydrate: 4.7g
Sugars: 0g
● Fat: 29g
● Iron: 19.2mg
● Calcium: 209.9mg
● Fibre: 0.76g

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