Page 69 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. First, the seeds of the washed peppers are removed and finely chopped.
2. Mushrooms are finely chopped.
3. Mushrooms and peppers are cooked by adding salt and olive oil, over medium heat.
4. Tomatoes are peeled and chopped.
5. After that, tomatoes added to the cooked mushroom-pepper mixture.
6. Cook until the tomatoes are cooked.
7. After the tomatoes are cooked, break 2 eggs on top and cook.
8. After cooking, remove from the stove.
9. Add fat-free curd cheese and serve.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Tomatoes 304 53.0 2.9 0.6 7.9 - 1.0 27.4 4.0
Oyster 138 28.7 5.7 0.3 0.8 - 1.6 15.2 2.6
mushroom
Village
pepper 128 24.2 1.4 0.3 3.7 - 0.5 12.8 2.6
Egg 112 160.3 14.1 10.6 0.8 - 2.0 62.7 -
Olive oil 65 575.3 - 65.0 0.1 - 0.1 - -
Fat-free curd 90 76.4 15.6 0.4 1.7 - 0.2 28.8 -
cheese
TOTAL 837 651.7 39.7 77.2 15 - 5.4 150.5 9.2

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