Of which 2 g sugars and 0.7 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 Complete protein (egg) · Choline (egg) · Vitamin C (bell pepper)
Allergens egg
Egg white omelet with bell pepper and spinach
Pure protein in five minutes, without a sink full of pans.
Ingredients
- 3 egg whites (100 g / 3½ oz)
- ¼ chopped red bell pepper (40 g / 1½ oz)
- 1 handful of fresh spinach (20 g / ¾ oz)
- 1 tsp olive oil (5 g)
- salt and black pepper, to taste
Method
- In a nonstick skillet, heat the olive oil over medium heat and sauté the chopped bell pepper for 2 minutes.
- Add the spinach and let it wilt for about 1 minute.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
More like this
Lemon coconut muffins
Fluffy, gluten-free and ready in under half an hour
Blender pão de queijo (Brazilian cheese bread)
All the texture of pão de queijo, gluten-free and lactose-free
Banana mug cake
Ready in two minutes, without turning on the oven