Of which 3.1 g sugars and 6.9 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 36.1 g protein per serving · Iron (beef) · Vitamin B12 (beef)
Allergens gluten, egg, milk
Beef taco burger
Seasoned beef pressed onto a wrap and folded like a stuffed taco.
Ingredients
- 2 mini whole-wheat tortillas (60 g / 2 oz)
- 200 g (7 oz) ground beef (or 2 chicken patties)
- salt, paprika, black pepper and garlic powder, to taste
- olive oil, to taste (5 g)
- ½ red onion, to serve (60 g / 2 oz)
- 1 tomato, to serve (100 g / 3½ oz)
- 2 fried eggs (100 g / 3½ oz)
- 30 g (1 oz) shredded low-fat cheese
- yogurt sauce (recipe in this ebook), to taste (40 g / 1½ oz)
- watercress or arugula, to taste
Method
- Season the ground meat with salt, pepper, paprika and garlic powder.
- Spread a portion of meat over each wrap, pressing firmly so it sticks in an even layer.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.