Of which 5.6 g sugars and 6.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Unsaturated fat (avocado) · Potassium (avocado) · Lean protein (poultry)
Allergens none
Avocado stuffed with chicken and cilantro
A fresh 15-minute meal without turning on the stove.
Ingredients
- 2 ripe avocados (300 g / 10½ oz) — pulp weight
- 1 chicken breast, cooked and shredded (150 g / 5½ oz)
- 1 medium tomato, chopped (120 g / 4 oz)
- ¼ finely chopped red onion (40 g / 1½ oz)
- ½ lemon, juice only (15 g / ½ oz)
- 2 tbsp fresh cilantro, chopped (6 g)
- salt and black pepper, to taste
Method
- Halve the avocados, remove the pits and scoop out a little flesh from each half to make room. Chop that flesh and set it aside.
- In a bowl, combine the shredded chicken, chopped tomato, red onion, cilantro and the reserved avocado.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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