Of which 9.9 g sugars and 1.7 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 Protein (chicken) · Calcium (yogurt)
Allergens milk
Chicken breast with yogurt sauce in the Varoma
Steamed chicken with crisp-tender vegetables and a fresh yogurt and lemon sauce.
Ingredients
- 2 chicken breasts (320 g / 11½ oz)
- 1 zucchini (150 g / 5½ oz) — cut into half-moons
- 150 g (5½ oz) carrot sticks
- 150 g (5½ oz) plain low-fat Greek yogurt
- 1 lemon (40 g / 1½ oz) — juice
- 1 clove garlic (3 g)
- dill or chives, salt and pepper, to taste
- olive oil, to taste — for seasoning the chicken
Method
- Season the chicken with salt, pepper and a drizzle of olive oil.
- Place the chicken and vegetables in a pot fitted with a steamer basket and steam for 15 to 18 minutes, until the center of the chicken reaches 75 °C (167 °F).
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
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