Page 93 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Peel the potatoes and weigh 200 g raw weight.
2. Boil the potatoes in salted water until soft.
3. Drain and mash while still warm until smooth.
4. In a bowl, combine the mashed potato and shredded cooked chicken breast.
5. Add ground linseed and oat bran.
6. Season with salt and dried herbs to taste. Mix thoroughly using your hands until
uniform.
7. Add a small amount of the potato cooking water only if needed to improve binding.
The mixture should be firm and mouldable.
8. Divide the mixture into 12 equal portions.
9. Flatten each portion in the palm of your hand. Place 5 g of sliced light mozzarella in
the centre.
10. Seal carefully and shape into a compact bite.
11. Dip each bite into the Greek yogurt, removing excess. If the yogurt is too thick,
dilute slightly with a small amount of water or milk.
12. Coat evenly with desiccated coconut.
13. Preheat the air fryer to 180°C (356°F).
14. Cook for 15 minutes, turning halfway through cooking time, until golden and lightly
crisp on the outside.
Nutritional Analysis
Nutritional values were calculated using the Brazilian Food Composition Table (TACO),
and the Portuguese Food Composition Table (TCA).
Total
weight Protein Fat Carbo- Sugars Iron Cal- Fiber
Ingredient used in Kcal (g) (g) hydrate (g) (mg) cium (g)
recipe (g) (mg)
(g)
Boiled potato 200 172 4.0 0.2 40.0 2.0 1.0 8.0 3.2
Chicken breast cooked 150 248 46.5 5.4 0.0 0.0 1.5 18.0 0.0
Ground linseed 6 32 1.1 2.6 1.7 0.1 0.3 15.0 1.6
Oat bran 8 30 1.4 0.6 5.3 0.2 0.3 4.0 1.2
Greek yogurt 2% 80 59 4.8 1.6 3.2 3.2 0.1 88.0 0.0
Desiccated coconut 50 330 3.3 32.5 12.0 3.5 1.5 7.0 8.5
Light mozzarella 60 120 16.8 7.2 1.8 1.2 0.2 420.0 0.0
Total 554 991 77.9 50.1 64.0 10.2 4.9 560 14.5

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