Of which 3.8 g sugars and 5.7 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 gluten, milk
Crispy stuffed chicken roll
Ground chicken shaped and filled with cheese and spinach, folded over and coated in cornflakes.
Ingredients
- 150 g (5½ oz) ground chicken
- 1 slice reduced-fat cheese (20 g / ¾ oz)
- 1 handful of fresh spinach (20 g / ¾ oz)
- 2 thin slices tomato (30 g / 1 oz)
- 30 g (1 oz) sugar-free corn flakes (or grated Parmesan)
- salt, pepper, paprika, garlic powder and oregano, to taste
Method
- Place the ground chicken on a sheet of parchment paper and season with salt, pepper, paprika and garlic powder.
- Using your hands or a rolling pin, shape the meat into a thin, even rectangle.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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