Of which 5.6 g sugars and 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 (tomato)
Allergens egg
Scrambled eggs with spinach and tomato
Creamy scrambled eggs with wilted spinach and fresh tomato.
Ingredients
- 3 eggs (150 g / 5½ oz)
- 100 g (3½ oz) fresh spinach
- 1 ripe tomato, chopped (120 g / 4 oz)
- 1 clove garlic, minced (3 g)
- 8 g extra-virgin olive oil
- sea salt and pepper, to taste
- dried oregano, to taste
Method
- Heat the olive oil in a skillet over medium heat.
- Sauté the garlic until fragrant, without letting it burn.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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