Of which 1.9 g sugars and 3.6 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) · Calcium (cheese)
Allergens gluten, egg, milk
Cheese-stuffed chicken croquettes
Shredded chicken with yogurt, stuffed with cheese and breaded without frying.
Ingredients
- 4 chicken breasts (1000 g / 2¼ lb)
- 200 g (7 oz) low-fat Greek yogurt
- salt, pepper, paprika and garlic powder, to taste
- 8 reduced-fat spreadable cheese wedges, or 120 g reduced-fat cream cheese (160 g / 5½ oz)
- 10 reduced-fat cheese slices (190 g / 6½ oz)
- 2 eggs (100 g / 3½ oz) — for breading
- 100 g (3½ oz) sugar-free corn flakes
Method
- Cook the chicken breasts in boiling water with a pinch of salt for 15 to 20 minutes (or, well seasoned, in the air fryer or oven at 180 °C (350 °F) for 30 minutes). Shred the meat.
- Mix the shredded chicken with the yogurt and season well. Add the cheese wedges or cream cheese and stir everything together.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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