Page 169 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Place the raw chicken breast, grated carrot, onion, olive oil, paprika, salt and parsley
in a food processor. Blend until a smooth, homogeneous paste forms.
● Remove and mix the oat bran into the dough.
● Divide this mixture into 4 equal portions. Shape into balls.
● Place on a baking sheet lined with parchment paper. Press each ball with the bottom
of a glass to form discs.
● Cook in a preheated air fryer at 190 °C (374 °F) for 10 minutes, until firm.
● Meanwhile, in a bowl, mix the ricotta, corn and light cheese until a homogeneous
cream forms.
● After the 10 minutes in the air fryer, remove and spread the topping evenly over
each disc (one heaping tablespoon per unit).
● Distribute the chopped tomato on top and return to the air fryer at 190 °C (374 °F)
for 5 minutes, until the cheese melts and lightly browns.
● Remove, sprinkle oregano on top and serve.
Nutrional Analysis
TBCA (Tabela Brasileira de Composição de Alimentos / Usp) em:
h&ps://www.tbca.net.br/base- dados/avaliacao_energe:ca.php
TACO (Tabela Brasileira de Composição de Alimentos / NEpa Unicamp) em:
h&ps://www.tabelatacoonline.com.br/

Quantity Calories Carbohy- Protein Fat Fiber Iron Calcium
Ingredients
(g) (kcal) drate (g) (g) (g) (g) (mg) (mg)
Chicken breast, 400 476.00 0.00 86.00 12.00 0.00 1.60 28.00
skinless, raw
Carrot, raw 80 27.20 6.16 1.04 0.16 2.56 0.16 18.40
Mozzarella cheese 60 198.00 1.80 13.56 15.12 0.00 0.18 525.00
Corn, canned, drained 30 29.40 5.13 0.96 0.72 1.38 0.18 0.60
Ricotta cheese, cream 80 112.00 3.04 10.08 6.48 0.00 0.08 202.40
Onion, raw 30 11.70 2.67 0.51 0.03 0.66 0.06 4.20
Oat bran 20 78.80 13.32 2.78 1.70 1.82 0.88 9.60
Tomato, seedless, 20 3.00 0.62 0.22 0.04 0.24 0.04 1.40
raw
Extra virgin olive oil 3 26.52 0.00 0.00 3.00 0.00 0.00 0.00
Paprika 2 6.00 1.20 0.30 0.30 0.00 0.50 5.3
Salt 3 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Parsley 2 0.66 0.11 0.07 0.01 0.04 0.06 3.58
Oregano, dried 1 0.07 0.01 0.01 0.00 0.04 0.04 1.59
Total 731 969.35 34.06 115.53 39.57 6.74 3.78 794.77
1 serve 242.34 8.52 28.88 9.89 1.69 0.95 198.69
Total 731 g Per serve 4
(180 g):

167