Page 19 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Mix the pork and seasoning. Stir the pork mixture in one direction with chopsticks to
develop a pasty texture.
● Combine with oats to make the filling. Set aside.
● Heat a non-stick pan over medium-low heat and brush a thin layer of oil.
● Beat the eggs well and add about 1 tablespoon of the egg mixture to the pan.
● Use the back of a spoon or ladle to spread the egg into a circle (~8cm diameter wrap-
per). Place 1 teaspoon of filling on one side of the egg.
● When the egg begins to set, carefully lift up the other side of the wrapper with a
spatula and fold it across to seal the dumpling just like making an omelette. Let it
cook for 10 seconds and fry the other side for another 10 seconds. Repeat this step
to finish the rest.
● To finish cooking the dumplings, place all of them back into the pan and fry over
medium- high heat until the bottom is golden brown, around 1-2 minutes. Then add
½ cup of water, cover with a lid and cook over medium-high heat for 5 minutes and
allow all the water to evaporate. Serve hot.
Crispy cheese skirt (optional):
● Wipe the pan dry, place the dumplings back in and sprinkle grated parmesan cheese
around the dumplings. Heat over medium heat. Cook until the cheese has turned into
a crispy texture. Enjoy!
Nutritional Analysis
Food Nutrient Calculator, Centre for Food Safety, The Government of the Hong Kong
Special Administrative Region (https://www.cfs.gov.hk)
Total weight
Iron
Ingredient used in the Kcal Protein Fat (g) Carbohy- Sugars (mg) Calcium Fiber
(g)
(mg)
(g)
drate (g)
(g)
recipe (g)
Oats 15 56.85 1.97 0.98 10.15 0.15 0.64 7.8 1.51
Eggs 100 138 14.4 6.4 5.6 NA 1.7 76 NA
Ginger 5 1.3 0.04 0.02 0.24 0.09 0.03 0.85 0.14
Vegetable oil 5 44.05 0 5 0 0 0 0 0
Spring onion 10 3.2 0.18 0.02 0.73 0.23 0.15 7.2 0.26
Pork 80 96.8 16.88 3.2 0.17 0 0.69 12 0
Soy sauce 5 2.65 0.31 0 0.38 0.09 0.10 0.95 0.04
Parmesan 10 41.5 3.79 2.73 0.34 0.09 0.09 125.3 0
cheese
Total 230 384.35 37.57 18.35 17.61 0.65 3.40 230.1 1.95
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