Of which 0.3 g sugars and 1.2 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) · Complete protein (egg)
Allergens egg, milk
Chicken and mushroom bake
Shredded chicken folded into a light, creamy sauce and baked all at once in the oven.
Ingredients
- 400 g (14 oz) chicken, shredded or in pieces
- 150 g (5½ oz) sliced mushrooms
- spinach, to taste (40 g / 1½ oz)
- shredded reduced-fat cheese, to taste — optional, for the topping
- 2 eggs (100 g / 3½ oz) — for the sauce
- 2 egg whites (60 g / 2 oz) — for the sauce
- 4 tbsp reduced-fat whipped fresh cheese or low-fat Greek yogurt (60 g / 2 oz) — for the sauce
- 60 g (2 oz) hydrated tapioca flour — for the sauce
- salt, pepper, garlic powder and oregano, to taste — for the sauce
- olive oil, for greasing
Method
- In a bowl, whisk the eggs, egg whites, whipped fresh cheese and tapioca. Season and stir until smooth.
- Add the shredded chicken, mushrooms and spinach and fold everything together really well.
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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