Of which 6.3 g sugars and 6.9 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 Lean protein (poultry) · Vitamin B6 (poultry) · Complete protein (egg)
Allergens egg, milk, tree nuts
Chicken cannelloni with cauliflower béchamel
Thin egg crepes filled with chicken and topped with a light béchamel.
Ingredients
- 4 eggs (200 g / 7 oz) — for the batter
- 6 tbsp tapioca starch or oat flour (45 g / 1½ oz) — for the batter
- salt and pepper, to taste — for the batter
- 400 g (14 oz) ground chicken — for the filling
- olive oil spray, as needed
- 3 cloves garlic, minced (9 g)
- 1 chopped onion (110 g / 4 oz)
- 4 tbsp tomato puree (60 g / 2 oz)
- 100 ml (½ cup) water
- salt, pepper, garlic powder and paprika, to taste
- Tabasco, to taste — optional
- 60 g (2 oz) shredded reduced-fat cheese — for the topping
- 150 g (5½ oz) sliced mushrooms
- chopped parsley, to taste
- 100 g (3½ oz) cauliflower — for the béchamel
- 200 g (7 oz) cottage cheese or reduced-fat whipped fresh cheese — for the béchamel
- 100 ml (½ cup) unsweetened almond milk — for the béchamel
- salt, pepper and garlic powder, to taste — for the béchamel
Method
- Blend the eggs, tapioca and seasonings until you have a smooth, runny batter. In a nonstick skillet lightly coated with olive oil spray, make thin crepes.
- In a skillet, sauté the garlic, onion and mushrooms until soft. Add the meat, season, cover and cook over medium heat until cooked through.
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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