Page 101 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Add olive oil, salt, and chopped onions to a pan and sauté until softened.
● Add the bulgur and cook for another 1-2 minutes. Then, add the milk and cook until
the bulgur begins to absorb the milk.
● Finally, add the cottage cheese and mix thoroughly.
● Remove the prepared filling from the heat and leave it to cool.
● Trim the thick stems of the chard leaves.
● Blanch the leaves in boiling water for approximately 30 seconds. Then, shock them in
cold water and leave to drain.
● Place the chard leaves with the shiny side facing down. Flatten the thick veins of the
leaves using the back of a spoon if necessary.
● Place a sufficient amount of the filling inside each leaf and roll them up.
● Arrange the prepared rolls in a baking dish. Add 200 ml of water and bake in a
preheated oven at 180°C (356°F) for approximately 20 minutes.
● Spread 2 tablespoons (60g) of strained yogurt on the base of a serving plate. Place
the rolls on top and serve by drizzling ½ tablespoon of pomegranate molasses over
them. Enjoy!

Nutritional Analysis

Source: System (BeBiS 9) database software programme.
Total
weight Carbo-
Ingredient used in Kcal Prote- Fat hydrate Sugars Iron Calcium Fiber
recipe in (g) (g) (g) (g) (mg) (mg) (g)
(g)
Bulgur 10 32.5 0.9 0.1 6.9 0.1 0.5 3 1
Olive oil 5 44.3 - 5 - - - - -
Onion 35 9.7 0.4 0.1 1.7 1.8 0.1 7.7 0.5
Salt 2 - - - - - - 5 -
Low-fat cow’s 60 28.8 2 1 2.9 2.9 - 70.8 -
milk
Swiss chard 60 9.6 1.3 0.2 0.4 0.4 1.6 61.8 1.5
Cottage cheese 45 32.4 5.6 0.4 1.2 - - 27.5 -
Strained yogurt 60 50 2.6 3.2 2.2 2.2 - 96 -
Pomegranate 7 19 0.2 0.1 4 4 0.1 2.4 -
molasses
Total 284 226.3 13 10.1 19.4 11.4 2.3 274.2 3

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