Of which 2 g sugars and 8.6 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 Complete protein (egg) · Choline (egg) · Protein (tuna)
Allergens egg, fish, soy, mustard
Deviled eggs with tuna and mustard
Double the protein, ready to pack in your lunch box.
Ingredients
- 4 eggs (200 g / 7 oz)
- 1 small can tuna in water, drained (80 g / 2¾ oz)
- 2 tbsp vegan mayonnaise (30 g / 1 oz)
- ½ tsp mustard (5 g)
- chopped chives, paprika, salt and pepper, to taste
Method
- Put the eggs in a saucepan, cover with water and cook for 10 minutes once the water comes to a boil.
- Cool them in cold water and peel.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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