Of which 3.7 g sugars and 1.9 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 Protein (chicken) · Vitamin A (carrot)
Allergens none
Chicken and vegetable rice
One pot, with chicken, carrots, peas and zucchini all cooking together.
Ingredients
- 500 g (1 lb) chicken breast, diced
- 1 onion (100 g / 3½ oz)
- 2 cloves garlic (6 g)
- 1 carrot (100 g / 3½ oz) — diced
- 100 g (3½ oz) frozen peas
- 1 zucchini (100 g / 3½ oz) — diced
- 300 g (10½ oz) carolino rice (or other medium-grain rice), uncooked
- 2 tbsp olive oil (20 g / ¾ oz)
- 700 ml (3 cups) chicken broth
- sweet paprika, salt and pepper, to taste
Method
- Season the chicken with sweet paprika, salt and pepper.
- Heat the olive oil in a pot. Sauté the onion, garlic and carrot for 5 minutes.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Chicken & Poultry”. 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.