Of which 0 g sugars and 2.1 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 Complete protein (egg) · Choline (egg) · Unsaturated fat (olive oil)
Allergens egg
Boiled quail eggs with herb salt
Small, quick and packed with protein to take with you.
Ingredients
- 12 quail eggs (120 g / 4 oz)
- ½ tsp sea salt (3 g)
- ¼ tsp mixed dried herbs (oregano, thyme, rosemary) (0.2 g)
- 1 tsp extra-virgin olive oil (5 g) — optional
- water, as needed
Method
- Put the quail eggs in a small saucepan and cover with cold water.
- Bring to a boil over high heat and, once it boils, cook for 2–3 minutes for soft yolks or 4–5 minutes for hard yolks.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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