Page 27 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Preheat oven to 180°C (350°F).
● In a large bowl, lightly mash the silken tofu with a fork until it reaches a coarse, soft
consistency suitable for the soft diet phase.
● Stir in the beaten egg, finely chopped spinach, diced prawns, and low-fat cheese
pieces until well combined.
● Divide the mixture evenly into two 250ml oven-proof ramekins.
● Layer the thin pumpkin slices and halved cherry tomatoes on top.
● Sprinkle the shredded cheese blend over the surface.
● Bake in the center of the oven for 20 to 25 minutes until the center is set and the
top is golden brown.
● Allow to cool for 5 minutes before serving to ensure a firmer, safer texture for swal-
lowing.

Nutritional Analysis
Taiwan Food Composition Database and manual calculation.
Carbo- Sug-
Weight Total Protein Fat Iron Calcium Fiber
Ingredient hydrate ars
(g) Kcal (g) (g) (mg) (mg) (g)
(g) (g)
SilkenTofu 150g 78 7.2 4.1 3.0 0.9 1.6 65 0.2
Large Egg (1/2) 25g 36 3.1 2.4 0.2 0.2 0.5 14 0.0

Prawns (Diced) 45g 45 9.1 0.5 0.0 0.0 0.3 25 0.0

Pumpkin (Sliced) 25g 7 0.3 0.1 1.7 0.7 0.2 6 0.2

Spinach 10g 3 0.3 0.1 0.4 0.1 0.3 10 0.2

Cherry Tomatoes 15g 3 0.2 0.1 0.6 0.4 0.1 2 0.2

Low-fat Cheese 7.5g 16 1.9 0.8 0.3 0.1 0.1 59 0.0
Dual Cheese 7.5g 30 1.8 2.5 0.2 0.1 0.0 50 0.0
Blend
Total (Per 285g 218 23.9g 10.6g 6.4g 2.5g 3.1mg 231mg 0.8g
Serving)

25