Of which 1.7 g sugars and 0.7 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) · Vitamin A (carrot)
Allergens gluten
Chicken and vegetable croquettes
Ground chicken with zucchini and carrot, breaded but not fried.
Ingredients
- 600 g (1¼ lb) chicken breast
- ½ zucchini (100 g / 3½ oz)
- 1 carrot (100 g / 3½ oz)
- salt, pepper, paprika and garlic powder, to taste
- 60 g (2 oz) sugar-free corn flakes (or Parmesan)
Method
- Grind the chicken breast in a food processor until finely minced.
- Grate the zucchini and carrot and squeeze them well to remove the excess water — this is key to keeping the croquettes from turning soggy.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Lemon coconut muffins
Fluffy, gluten-free and ready in under half an hour
Blender pão de queijo (Brazilian cheese bread)
All the texture of pão de queijo, gluten-free and lactose-free
Banana mug cake
Ready in two minutes, without turning on the oven