Of which 1.1 g sugars and 2.3 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) · Selenium (mushrooms)
Allergens egg, milk
Chicken stuffed with mushrooms and spinach
Juicy chicken bundles with a mushroom, spinach and cheese filling.
Ingredients
- 10 chicken cutlets, escalopes (1300 g / 2¾ lb) — about 130 g each
- salt, pepper and garlic powder, to taste
- 2 egg yolks (34 g / 1¼ oz)
- 100 g (3½ oz) reduced-fat cheese slices (5 slices)
- 1 tbsp olive oil (10 g) — for the filling
- 1 onion (100 g / 3½ oz) — chopped
- 2 cloves garlic (12 g) — chopped
- 150 g (5½ oz) portobello mushrooms, chopped
- 1 package of fresh spinach (150 g / 5½ oz)
- salt, pepper and garlic powder, to taste — for the filling
Method
- Finely chop the onion, garlic and mushrooms.
- In a saucepan over medium heat, add a drizzle of olive oil, the onion, garlic, mushrooms and spinach. Season with salt, pepper and garlic powder, cover and cook until the vegetables are tender and there's no excess liquid.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.