Of which 12.5 g sugars and 2.1 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 wrap with Portuguese salad
Gluten-free, ready in 15 minutes, great to take with you.
Ingredients
- 2 gluten-free corn wraps (60 g / 2 oz)
- 250 g (9 oz) chicken breast
- 1 handful of lettuce (50 g / 1¾ oz)
- 1 tomato (100 g / 3½ oz) — cut into strips
- 1 carrot (50 g / 1¾ oz) — grated
- ¼ red onion (30 g / 1 oz) — cut into thin strips
- ½ cucumber (80 g / 2¾ oz) — cut into strips
- ½ bell pepper (50 g / 1¾ oz) — cut into strips
- 1 tbsp olive oil (10 g)
- 1 lemon, juice only (30 g / 1 oz)
- 1 clove garlic (3 g) — chopped
- 1 handful of fresh cilantro (5 g)
- salt and pepper, to taste
Method
- Season the chicken with salt and pepper and grill it in a skillet or on a grill until fully cooked inside.
- Let it cool slightly and shred it with a fork or your hands.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. 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.