Of which 9.4 g sugars and 4.5 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 (tomato)
Allergens none
Chicken skewers with Mediterranean salad
On the grill or in the air fryer, they always turn out well.
Ingredients
- 250 g (9 oz) chicken breast, diced
- 100 g (3½ oz) cherry tomatoes
- 1 bell pepper, cut into squares (100 g / 3½ oz)
- lettuce, to taste (60 g / 2 oz)
- ½ cucumber, sliced into rounds (50 g / 1¾ oz)
- ¼ red onion, cut into half-moons (30 g / 1 oz)
- 8 black olives (20 g / ¾ oz)
- 2 cloves garlic, minced (6 g)
- 1½ tbsp olive oil (15 g / ½ oz)
- 1 lemon, juice only (30 g / 1 oz)
- oregano, salt and pepper, to taste
Method
- Cut the chicken into cubes and season with half the olive oil, the garlic, lemon juice, oregano, salt and pepper. Let it marinate for 10 minutes.
- Thread the chicken onto wooden skewers, alternating with the cherry tomatoes and bell pepper.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. 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.