Of which 3.3 g sugars and 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 Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin A (carrot)
Allergens celery
Canja (Portuguese chicken soup) with brown rice and vegetables
The comforting soup everyone knows, with a more nourishing twist.
Ingredients
- 300 g (10½ oz) chicken breast
- 100 g (3½ oz) brown rice
- 2 medium carrots (140 g / 5 oz)
- 2 stalks celery (80 g / 2¾ oz)
- 1 small onion (70 g / 2½ oz)
- fresh parsley, to taste (5 g)
- 1 bay leaf (0.5 g)
- 1 tbsp extra-virgin olive oil (10 g)
- salt and pepper, to taste
- water, as needed — about 1.5 to 2 liters
Method
- Poach the chicken breast in water with the bay leaf and a little salt until fully cooked. Lift it out, shred it and keep the broth.
- In the same pot, heat the olive oil and sauté the finely diced onion, carrots and celery until soft.
The full method (8 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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