Of which 16.1 g sugars and 8.2 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 Fiber (eggplant) · Vitamin C (tomato) · Lean protein (poultry)
Allergens milk
Chicken-stuffed eggplant
Eggplant halves stuffed with ground chicken and tomato, browned in the oven.
Ingredients
- 2 medium eggplants (600 g / 1¼ lb)
- 300 g (10½ oz) ground chicken
- 1 medium onion, finely chopped (150 g / 5½ oz)
- 2 cloves garlic, minced (6 g)
- 1 can of diced tomatoes (400 g / 14 oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tsp dried oregano (1 g)
- 50 g (1¾ oz) shredded mozzarella — optional
- fresh parsley, salt and pepper, to taste
Method
- Preheat the oven to 180 °C (350 °F). Halve the eggplants lengthwise, score the flesh without piercing the skin and scoop it out with a spoon. Chop the flesh into small cubes and set the shells aside.
- Heat the olive oil in a skillet and sauté the onion until translucent. Add the garlic, then the ground chicken and the eggplant flesh, and cook until the chicken is browned.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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