Page 155 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Soak the guajillo chili in hot water for 5 minutes until soft.
● Blend the chili with garlic, oregano, and a splash of broth until smooth.
● Strain the sauce into a small pot to ensure a smooth texture for easy digestion.
● Add the remaining chicken broth and heat over medium flame.
● Dissolve the corn masa in a little cold water to avoid lumps.
● Pour the masa mixture into the pot while stirring constantly.
● Cook on low heat until the liquid reaches a velvety, "atole-like" consistency.
● Add the shredded chicken and simmer for 3 minutes to integrate flavors.
● Season with a pinch of salt and serve warm.

Nutritional Analysis

Analysis performed using the Mexican System of Equivalent Foodstuffs (SMAE)
Weight Protein Carb Sugars Iron Calcium Fiber
Ingredient (g) Kcal (g) Fat (g) (g) (g) (mg) (mg) (g)

Chicken Breast 80g 132 24.8 2.9 0 0 0.8 12 0
Corn Masa 15g 15 0.4 0.2 3.2 0.1 0.4 24 0.5
Guajillo Chili 5g 11 0.4 0 2.1 0.7 0.2 6 1.6
Total 100g* 158 18.5* 3.1 14.2* 0.8 1.4 42 2.1

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