Of which 2.3 g sugars and 4.5 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) · Complete protein (egg)
Allergens egg, milk
Chicken and vegetable quiche
A crustless quiche full of chicken, mushrooms and spinach.
Ingredients
- 5 eggs (250 g / 9 oz)
- 2 medium chicken breasts (550 g / 1¼ lb) — cut into small pieces
- 100 g (3½ oz) mushrooms
- 100 g (3½ oz) grated carrot
- 100 g (3½ oz) spinach (or other vegetables)
- 100 g (3½ oz) cottage cheese (or low-fat yogurt)
- 80 g (2¾ oz) shredded reduced-fat cheese — for sprinkling
- salt, pepper, paprika and garlic powder, to taste
Method
- Cut the chicken breast into small pieces and season well.
- In a bowl, combine the chicken, eggs, mushrooms, grated carrot, spinach and cottage cheese. Fold everything together until well mixed.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.