Of which 6.7 g sugars and 4.5 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 wrap with bell pepper and zucchini
A thin omelet rolled up in a gluten-free wrap.
Ingredients
- 1 gluten-free wrap (50 g / 1¾ oz)
- 2 eggs (100 g / 3½ oz)
- ½ red bell pepper (75 g / 2¾ oz)
- ½ zucchini (100 g / 3½ oz)
- 1 tbsp olive oil (10 g)
- fresh parsley, salt and pepper, to taste
Method
- Cut the bell pepper and zucchini into thin strips.
- Sauté the vegetables in the olive oil over medium-high heat until tender but still with some bite.
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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