Of which 6.4 g sugars and 9.5 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 Vitamin A (carrot) · Complete protein (egg) · Choline (egg)
Allergens egg, fish, milk, tree nuts
Carrot tart with smoked salmon
A carrot crust, an egg custard and a smoky filling.
Ingredients
- 2 large carrots, grated (300 g / 10½ oz) — base
- 2 eggs (100 g / 3½ oz) — base
- 80 g (2¾ oz) shredded reduced-fat cheese — base
- salt, pepper and garlic powder, to taste — base
- 150 g (5½ oz) smoked salmon — filling
- 30 g (1 oz) spinach — filling
- chopped parsley, to taste — filling, optional
- 2 eggs + 1 egg white (115 g / 4 oz) — custard
- 60 ml (¼ cup) unsweetened almond milk (or other milk) — custard
- salt and pepper, to taste — custard
- olive oil, for greasing
Method
- Mix the grated carrot with the eggs, grated cheese, salt, pepper and garlic powder. Grease a pan with olive oil and press the mixture over the bottom and up the sides to form the crust.
- Bake at 180 °C (350 °F) for 15 minutes, just until the crust starts to firm up.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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