Of which 7.8 g sugars and 7.5 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 Lean protein (poultry) · Vitamin B6 (poultry) · Calcium (fresh cheese)
Allergens gluten, egg, milk
Chicken and mushroom turnovers
A creamy chicken and mushroom filling, sealed in a golden wrap.
Ingredients
- 1 whole-wheat wrap (70 g / 2½ oz) — cut into 2–3 pieces
- 100 g (3½ oz) chicken, shredded or chopped (cooked)
- 50 g (1¾ oz) sliced mushrooms
- 1 clove garlic, minced (3 g)
- ½ chopped onion (50 g / 1¾ oz)
- olive oil, as needed
- 100 g (3½ oz) reduced-fat whipped fresh cheese (or low-fat Greek yogurt)
- salt, pepper, paprika and garlic powder, to taste
- 1 egg yolk, for brushing (18 g / ¾ oz)
Method
- Spray a skillet with olive oil and sauté the garlic, onion and mushrooms until golden.
- Add the shredded chicken and season with salt, pepper, paprika and garlic powder.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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