Page 95 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking Instructions
1. Heat the olive oil in a pot and add the chicken. Fry the chicken for a few minutes,
turning it over so it is lightly browned and the surface is sealed.
2. Add the soaked wheat, spices and butter to the chicken. The wheat should be
soaked overnight (8–12 hours) using approximately 600 ml of water for 150 g
of wheat, then drained before adding. Spices such as salt, red pepper flakes and
thyme can be included.
3. Add enough water to cover the ingredients by about 4 fingers, bring it to
a boil, then reduce the heat and let it cook. Cook over medium-low heat for
approximately 45 minutes, or until the wheat softens and reaches a porridge-like
consistency. Stir occasionally to prevent sticking.
4. After cooking (remove any chicken bones if present), blend the mixture to
achieve the desired consistency. Optionally, shred the chicken and serve it on
top.

Nutritional Analysis
Source: BeBis (nutrition information system) program was used in the food analysis.

Total
weight Calories Protein Carbs Sugars Fiber
Iron
Ingredient used in (kcal) Fat (mg) Calcium
(mg)
(g)
recipe (g) (g) (g) (g)
(g)
Wheat for 50 152.3 5.7 0.9 29.7 0.3 1.6 16.5 6.6
aşure
Chicken legs 83.3 144 15.1 9.3 0.0 0.0 1.5 12.5 0.0
Salt 2 0.0 0.0 0.0 0.0 0.0 0.0 4.1 0.0
Chili 2 4.5 0.2 0.03 0.8 0.8 0.1 1.6 0.4
pepper
Oregano 2 4.8 0.2 0.1 0.8 0.7 2.1 31.5 0.3

Butter 3.3 24.7 0.1 2.8 0.1 0.1 0.0 0.4 0.0
Olive oil 5 44.2 0.0 5.0 0.0 0.0 0.0 0.0 0.0
TOTAL 146.6 374.5 21.2 18.1 31.4 1.9 5.2 66.7 7.3

93