Of which 4 g sugars and 3.8 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 Fiber (green beans) · Complete protein (egg)
Allergens egg
Boiled vegetables with egg and olive oil
A simple plate of boiled vegetables sautéed with garlic, topped with hard-boiled egg.
Ingredients
- 2 medium carrots, sliced into rounds (160 g / 5½ oz)
- 1 medium zucchini, diced (150 g / 5½ oz)
- 200 g (7 oz) green beans, trimmed and cut
- 4 eggs (200 g / 7 oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 2 cloves garlic, minced (6 g)
- fresh parsley, salt and pepper, to taste
Method
- Boil or steam the carrots, zucchini and green beans for 5–7 minutes, until tender but still with some bite. Drain well.
- At the same time, cook the eggs for 7–9 minutes until hard-boiled. Cool under cold water, peel and halve.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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