Page 145 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

The Perfect Hard-Boiled Egg
1. Take the eggs out of the refrigerator a few minutes before cooking: this prevents
the shell from cracking due to thermal shock.
2. Bring a small pot of water to a boil over medium heat. Using a spoon, carefully lower
the eggs into the water and reduce the heat, placing them gently prevents them
from hitting the bottom and cracking.
3. Pro Tip: If you prefer, use a needle to prick a tiny hole at the base of the egg and add
a squeeze of lemon juice to the water; this helps keep the shell intact.
4. Boil for 12 minutes to ensure the eggs are fully cooked with a firm, solid yolk.
5. Keep the eggs in the refrigerator for 40 minutes to chill thoroughly, then it´s time to
prepare the Dip.
The Delicious Zesty Garlic & Herb Egg Dip
1. To achieve the perfect consistency, start with chilled hard-boiled eggs. In a food
processor or high-speed blender, combine the eggs, ricotta cream, garlic cloves, and
fresh lemon juice.
2. Blend until the mixture is silky and completely smooth. Fold in the fresh herbs and
salt last, pulsing briefly to keep the vibrant green flecks intact.
3. This Zesty Egg Dip is best served chilled, allowing the flavors of the garlic and herbs
to meld beautifully.
4. This Dip lasts up to 3 days in the refrigerator.

Nutritional Analysis

Details of the programme used for the analysis: Brazilian Food Composition Table –TACO.
Protein Total Fat Carbs Fiber Calcium Iron Sugars (g)
Ingredient Calories
(g) (g) (g) (g) (mg) (mg) (Nat./Add.)
3 Hard-boiled Eggs 225 19.0 15.5 1.0 0 75 2.5 0.8 / 0
(150g)

2 tbsp Ricotta Cream
(30g) 45 3.0 2.5 1.2 0 125 0.1 1.2 / 0
2 Garlic Cloves (6g) 9 0.4 0 2.0 0.1 11 0.1 0.1 / 0
1/2 Lemon Juice (15ml) 4 0.1 0 1.3 0.1 4 0.1 0.4 / 0

20 g Parsley & Chives 2 0.2 0 0.4 0.3 12 0.3 0.1 / 0
RECIPE TOTAL 285 22.7 18.0 5.9 0.6 227 3.1 2.6 / 0

143