Page 41 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Gather all the ingredients.
2. Bring2 cups of water to a small pot and boil over medium-high heat.
3. Add frozen edamame in the boiling pot and cook for 4 minutes.
4. Add 1 refrigerated egg in the same boiling pot and cook for 6 minutes (lower heat to
avoid bubbling on water surface).
5. After 4 minutes, remove edamame from pot and drain excess water.
6. Gentle squeeze soy beans out of pods and set it aside.
7. After 6 minutes, remove egg from pot and soak in iced water for 3 minutes.
8. In the same boiling pot, add tofu in to boil for 3 minutes.
9. Remove tofu from pot, drain excess liquid and lay on a plate.
10. Gently peel the egg shell.
11. Add edamame over tofu, follow up onsen egg.
12. Mix all ingredient for dressing (light soy sauce, roasted sesame seed, chilli powder,
green onion/scallion (chopped), lime juice) and pour on top of the egg.
13. Cut the egg with a knife just before serving.

Nutritional Analysis

Source: Nutritionist Pro used for diet analysis
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Silken tofu 150 76 8.4 3.3 3.1 - - 105 0.75
Frozen
edamame 80 96 9.5 4.1 7.1 1.7 1.8 50.4 4.1
Egg 55 71.5 6.2 4.7 0.3 0.1 0.8 28 -
Light soy 5 1.9 0.2 - 0.2 0.2 - - -
sauce
Roasted 5 11.6 0.3 1 0.5 - 0.1 25 0.1
sesame seed
Chilli powder 2.5 - 0.3 0.4 - - 0.3 7 -
Green onion/
scallion 5 0.8 - - 0.1 - - - -
Lime Juice 5ml 1.2 - - 0.4 - - 0.7 -
TOTAL 259 24.9 13.5 11.7 2 3 216.1 5

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