Page 73 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Separate the Belgian endive leaves.
● Heat 2 teaspoons of olive oil in a pan over medium heat. Add the endive leaves. Cook for
10 minutes until golden brown.
● Using a round cutter or small mould, assemble a “flower”. Alternate cooked endive leaves
and thin strips of lean ham. Set aside.
● Prepare the white sauce. Pour the semi-skimmed milk into a small saucepan. Season
lightly with salt, pepper, and nutmeg. Heat gently over medium heat. Do not boil.
● When the milk starts to simmer, add the instant cornstarch. Whisk continuously for 1–2
minutes until thickened.
● Add the grated cheese. Stir until fully melted.
● Remove the pan from the heat. Add the unflavoured whey protein. Mix well. Do not boil
after adding whey protein.
● Preheat the oven grill to 200 °C / 390 °F.
● Place the endive and ham “flower” on oven-safe plates or a baking dish.
● Pour the sauce around the endive flower. Place under the grill for 3–5 minutes, until
lightly golden.

Nutritional Analysis (per serving)
Nutritional values were calculated based on data obtained from the CIQUAL food
composition database developed by ANSES (France).
Total
weight Carbohy-
Iron
Ingredient used in Kcal Protein Fat drate Sugars (mg) Calcium Fiber
(g)
(g)
(g)
(g)
(mg)
recipe (g)
(g)
Lean cooked ham 50 67.0 10.5 1.5 1.0 1.0 1.0 5 0.0
Belgian endive 120 21.4 1.5 0.2 2.8 1.7 1.0 33 5.0
Semi-skimmed milk 100 53.2 3.4 1.6 4.8 4.8 0.0 120 0.0
Grated cheese 30 82.6 9.0 3.7 1.0 0.5 0.2 245 0.0
Instant cornstarch 10 31.5 0.0 0.0 7.0 0.0 0.0 2 0.0
Unflavoured whey 20 91.7 16.1 1.0 2.0 1.0 0.3 15 0.0
protein
Olive oil 5 50.7 0.0 5.0 0.0 0.0 0.0 0 0.0
Total — 398 40.5 13 18.6 9.0 2.5 420 5

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