Of which 4.8 g sugars and 12.4 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 26 g protein per serving · Unsaturated fat (avocado) · Potassium (avocado)
Allergens fish, milk
Cheesy zucchini wrap
Woven zucchini slices baked with cheese and folded like a wrap.
Ingredients
- ⅓ zucchini (120 g / 4 oz)
- 30 g (1 oz) shredded reduced-fat cheese
- salt, pepper and garlic powder, to taste
- 15 g (½ oz) reduced-fat cream cheese
- 2–3 slices smoked salmon (70 g / 2½ oz)
- ½ avocado (100 g / 3½ oz)
Method
- Preheat the oven to 180 °C (350 °F).
- Thinly slice the zucchini into rounds (about 16 to 20 slices).
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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