Of which 6.7 g sugars and 4.4 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 Lean protein (poultry) · Vitamin B6 (poultry) · Folate (leafy greens)
Allergens none
Chicken and vegetable lettuce wraps
No bread, no flour, just crisp lettuce leaves.
Ingredients
- 4 large iceberg lettuce leaves (80 g / 2¾ oz)
- 150 g (5½ oz) chicken breast
- ½ grated carrot (40 g / 1½ oz)
- ½ cucumber, julienned (75 g / 2¾ oz)
- cherry tomatoes, cut, to taste (40 g / 1½ oz)
- ¼ avocado, sliced (40 g / 1½ oz)
- fresh cilantro, to taste
- 1 clove garlic, minced (3 g)
- 1 tbsp olive oil (10 g)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Wash the lettuce leaves well and dry them with a clean kitchen towel.
- Season the chicken with garlic, salt and pepper and grill it for 4 minutes on each side. Cut into strips.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
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