Page 117 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Steam the broccoli florets.
2. Preheat the oven to 200°C (390°F).
3. In a bowl, whisk the eggs, then add the light cream, low fat quark, grated Parmesan
cheese, and cornflour.
4. Mix everything together well until smooth and homogeneous.
5. Season with salt and pepper, then add the basil, coriander, and Espelette pepper.
The mixture should be flavorful, so don't skimp on the spices and/or seasonings.
6. Take a mold; I used a silicone mold for easy unmolding.
7. If you don't have a silicone mold, line yours with parchment paper.
8. Arrange the broccoli florets and the smoked salmon, cut into strips, in the mold. Pour
the mixture evenly over the top.
9. Bake for about 40 minutes, serve hot and enjoy!

Nutritional Analysis
Database: The Swiss Food Composition (https://valeursnutritives.ch)
* National Agency for Health Security (https://ciqual.anses.fr)

Total
weight Protein Fat Carbohy- Sugars Iron Calcium Fiber
Ingredient used in Kcal (g) (g) drate (g) (mg) (mg) (g)
recipe (g)
(g)
Broccoli florets 400 140 13.2 2 11.6 6.8 2.8 168 11.2
Smoked salmon 200 346 46.4 17.8 0 0 0 20 0
Eggs 165 243 18.5 17.8 2.1 2.1 2.5 113.9 0
* Light Cream 200 324 5.2 30 0 0 0 186.6 0.9
15%
Low fat quark 140 85 14.8 0.3 5.9 4.9 0 154 0
Cornflour 100 354 0.3 0 88 0 0.5 1 0.6
Grated Parmesan 100 401 30.5 31 0 0 0.7 1340 0
cheese
* Coriander 5 0 0 0 0 0 0 3.3 0
* Espelette 2.5 0 0 0 0 0 0 0 0
pepper
* Dried Basil 5 12 0 0 0 0 4.5 112 1.9
Total 1317.5 1905 128.9 98.9 107.6 13.8 11 2098.8 14.6

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