Page 57 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Total
weight Protein Fat Carbo- Sugars Iron Calcium Fiber
Ingredients Kcal hydrate
used in (g) (g) (g) (mg) (mg) (g)
recipe (g) (g)
For Wrap/ Dough
4 servings
Oats 40 g 162.8 4.72 3.8 27.4 0 1.16 0 4
Wheat flour 40 g 128.08 4.22 0.6 25.6 0 1.64 12.37 4.54
Salt 1/8 tbsp 0 0 0 0 0 0 0 0
Carom seeds 1/8 tbsp 6.67 0.28 0.37 0.42 0 0.23 19.4 0.37
Spinach 25 g 6.09 0.53 0.16 0.51 0 0.73 20.5 0.59
Total 303.6 9.8 4.9 53.9 0.0 3.8 52.3 9.5
For sauce- 4
Serving
Paneer 80 g 206.24 15.08 11.8 9.92 0 0.72 380.8 0
Amul High Protein
Curd (Values from 100 g 68 6.3 10 0.1 0 0 200 0
Paket)
Cashews 20 g 116.52 3.75 9.04 5.09 0 1.19 6.8 0.77
Red chilli 1 35.3 1.9 0.96 4.41 0 0.93 14.97 4.67
Garlic 1/2 clove 15.42 0.2 0.004 0.65 0 0.02 0.52 0.16
Salt 1/8 tbsp 0 0 0 0 0 0 0 0
Kashmiri red chilli 10 g 24.6 1.59 0.62 3.16 0 0 0 0
powder
Oregano seasoning 1/4 tbsp 6.98 0.36 0.05 1.26 0 0 0 0
Lemon juice 1/2 tbsp 2.73 0.03 0.03 0.51 0 0.009 1.68 0
Total 475.8 29.2 32.5 25.1 0.0 2.9 604.8 5.6
For Salad
1/8 cup
Thick curd 15 1.14 0.42 1.56 0 0.27 142.8 0
(30 g)
Salt to taste 0 0 0 0 0 0 0 0
Green chutney 1/4 tbsp 3.1 0.34 0.06 0.18 0 0.52 14.6 0.46
Cumin seeds 1/8 tbsp 5.68 0.235 0.28 0.42 0 0.37 16.49 0.56
Onion 100 g 60 1.8 0.12 20 0 3 40 1
cucumber 50 g 9.7 0.35 0.08 1.74 0 0.23 8.19 1.07
Total 93.48 3.865 0.96 23.9 0 4.39 222.08 3.09
GRAND TOTAL 1263.5 62.3 56.4 139.3 0.0 17.7 1197.3 35.7
Per Serving 1 Person 315.9 15.6 14.1 34.8 0.0 4.4 299.3 8.9

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