Of which 4.7 g sugars and 2.6 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 Vitamin C (tomato) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens mustard
Chicken avocado wrap
Protein and good fat, wrapped up and ready in ten minutes.
Ingredients
- 1 gluten-free wrap (60 g / 2 oz)
- 80 g (2¾ oz) cooked chicken breast
- lettuce, to taste (20 g / ¾ oz)
- 1 tomato (100 g / 3½ oz)
- ¼ avocado (40 g / 1½ oz)
- ½ tsp mustard (5 g)
- salt and pepper, to taste
Method
- Warm the wrap briefly in a dry skillet.
- Shred the chicken or cut it into strips.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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