Page 125 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Place the pork tenderloin in a baking tray and season with iodized salt, thyme, garlic
powder, sweet paprika, and orange juice. Massage the seasonings into the meat and
let it marinate for at least 1 hour.
● Then, bake in a preheated oven at 180ºC (350ºF) for 2 hours. Add enough water to
almost cover the pork.
● After 1 hour, spread the chestnuts around the pork.
● Meanwhile, in a pot of boiling water, cook the previously washed turnip greens
leaves for about 20 minutes, until soft and tender. Drain thoroughly using a metal
colander. Post- surgery / bariatric adaptation: add the cheese and blend the greens
into a smooth paste. If needed, add some of the cooking water to reach the desired
consistency.
● Once the pork is cooked, slice or shred it into thin strips and drizzle with some of the
cooking juices from the tray (for post-surgery / bariatric adaptation).
● Blend the cooked chestnuts with milk and adjust seasoning to taste.
● Serve the pork over the cooked greens and accompany with the chestnut purée.

Nutritional Analysis
Fonte: Tabela portuguesa da Composição Nutricional dos Alimentos do Instituto
Nacional de Saúde Doutor Ricardo Jorge

Total
weight used Carbohy-
Ingredient Kcal Protein Fat Sugars Iron Calcium Fiber
in recipe drate
(g)
Raw pork
loin 500 655.0 111.0 23.5 0.0 0.0 3.0 35.0 0.0
Cooked Turnip
greens 360 72.0 6.5 1.4 4.7 4.0 1.1 396.0 7.9
Cooked 240 420.0 6.7 2.4 86.2 21.1 1.7 43.2 13.2
chestnuts
Processed 90 158.4 12.1 8.0 9.6 6.4 0.3 501.3 0.0
cheese*
Skim milk 300 105.0 10.2 0.6 14.7 14.7 0.3 330.0 0.0
Olive Oil 15 134.9 0.0 15.0 0.0 0.0 0.0 0.0 0.0
Orange
juice 80 36.0 0.4 0.0 8.2 7.6 0.3 4.8 0.0
Total 1585 1581.3 146.9 50.9 123.4 53.7 6.7 1310.3 21.1

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