Page 151 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Soak the cochayuyo in water with a splash of vinegar for 30 minutes. Drain, rinse, and set aside.
● Wash, peel, and finely dice the carrot and onion. Finely chop the hydrated cochayuyo.
● In a skillet over medium heat, sauté the onion in olive oil until translucent. Add the carrot and
cochayuyo, stir well, and add a small amount of water if needed. Season with salt to taste. Cook
briefly until vegetables are tender. Remove from heat and set aside.
● Process the boneless chicken breast in a food processor until finely ground to a paste-like
texture. Incorporate into the sautéed vegetable and cochayuyo mixture and steam until the
chicken is thoroughly cooked.
● Moisten each rice paper sheet individually in warm water until soft and pliable. Place on a
flat surface and fill with one tablespoon of the chicken and cochayuyo mixture. Fold into an
envelope shape: top to bottom, left to right, bottom upward, and right to left to seal securely.
● Place the filled rice paper envelopes on an oven dish lightly sprayed with olive oil, seam side up.
Bake at 180°C (356°F) for 2–3 minutes, carefully turn, and bake for another 2–3 minutes until
lightly golden. Remove promptly to prevent tearing. Plate and serve with sweet-and-sour sauce
to taste.
● Sauce preparation:
In a small bowl, mix the light soy sauce with the sweetened calafate syrup. Stir well and serve
alongside the envelopes.
Nutritional analysis
Gattás Zaror, V. (n.d.). Guide to the Nutritional Composition of Natural Foods, Industrial Foods,
and Common Chilean Preparations (First Edition). Universidad de Chile, Instituto de Nutrición
y Tecnología de los Alimentos (INTA).
Total
weight Carbohy-
Iron
Ingredient used in Kcal Protein Fat drate Sugars (mg) Calcium Fiber
(g)
(mg)
(g)
(g)
(g)
recipe (g)
(g)
boneless
raw chicken 90 148.5 27.9 3.222 0 0 0.945 13.5 0
breast
cochayuyo 15 8.4 0.255 0.03 1.77 0 0 0 1.035
rice paper 14 46.2 0.40 0 11.06 0 0 0 0
sheets
carrot 10 4.5 0.109 0.0179 1.05 0 0.062 3.1 0.4
onion 10 3.8 0.116 0.016 0.863 0 0.022 2 0.16
light soy 10 5 0.58 0 0.58 0 0 0 0
sauce
calafate 10 25 0.21 0.025 6 5.8 0 0 0
syrup
olive oil 5 44.85 0 4.99 0 0 0.019 0.009 0
Total 286.25 29.57 8.3 21.323 5.8 1.048 18.609 1.595

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