Page 149 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Separate the egg yolks from the whites.
2. Beat the egg whites until stiff peaks form.
3. Place the beaten egg whites on parchment paper, making small wells in the center
to later add the yolks.
4. Bake at about 200 degrees Celsius (390 degrees Fahrenheit) for 4 or 5 minutes,
then add the yolks and bake for another 2 minutes. Ready to enjoy!

Nutritional Analysis
I used a XLS with facts and serving from “Manual de porciones de intercambio”; 2019;
Rinat Ratner Goldenberg, Valeria Aicardi Spalloni, Jimena Allende Torrijos, Jessica Madrid
Pizarro, María Virginia Riesco Sáez. Clinica Alemana / Universidad del Desarrollo / INTA
Sug. Chole-
Energia Prot Fiber Fats AGS AGM AGP Calcium Iron
Ingredients (G) Total sterol
(Kal) (g) (g) (g) (g) (g) (g) (mg) (mg)
(g) (mg)
Fresh raw 160 228.8 20.16 0.64 0 15.2 4.96 5.92 3.04 595.2 89.6 2.8
whole egg
Olive oil 20 176.8 0 0 0 20 2.76 14.6 2.1 0 0.2 0.12
Total 405.6 20.16 0.64 0 35.2 7.72 20.52 5.14 595.2 89.8 2.92
(serving 2)

By Serving 203 10 0.3 0 17.6 3.8 10.2 2.57 297.6 44.9 1.49
(1)

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