Of which 5 g sugars and 2.4 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) · Vitamin C (bell pepper)
Allergens none
Chicken salad with red bell pepper
A colorful, filling salad for any time of year.
Ingredients
- 200 g (7 oz) grilled chicken breast, diced or shredded
- 1 medium red bell pepper, cut into thin strips (150 g / 5½ oz)
- 1 cup crisp lettuce, chopped (50 g / 1¾ oz)
- ½ cup cherry tomatoes, halved (75 g / 2¾ oz)
- ¼ small red onion, thinly sliced (40 g / 1½ oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp red wine or balsamic vinegar (15 g / ½ oz)
- fresh herbs (parsley or cilantro), optional, to taste (5 g)
- sea salt and black pepper, to taste
Method
- Make sure the grilled chicken breast is cold. Dice or shred it, as you prefer.
- In a large bowl, combine the chopped lettuce, red bell pepper strips, cherry tomatoes and red onion.
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.