Of which 14.5 g sugars and 2.8 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 Calcium (cottage cheese) · Protein (cottage cheese) · Fiber (dates)
Allergens gluten, milk
Cottage cheese and date tacos
A crispy wrap with a sweet-and-savory filling, ready in no time.
Ingredients
- 1 mini tortilla wrap (20 g / ¾ oz)
- olive oil spray, as needed
- salt and pepper, to taste
- 70 g (2½ oz) cottage cheese
- 2 dates (18 g / ¾ oz) — grilled
- ½ tbsp olive oil (5 g)
Method
- Heat a nonstick skillet over medium heat.
- Spray both sides of the wrap with olive oil and season with a pinch of salt and pepper.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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