Of which 6 g sugars and 2.4 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 Iron (spinach) · Protein (egg)
Allergens gluten, egg, milk
Esparregado (creamy Portuguese spinach) with poached eggs
Creamy spinach with a poached egg on top, ready in half an hour.
Ingredients
- 600 g (1¼ lb) fresh spinach
- 1 onion (100 g / 3½ oz)
- 2 cloves garlic (6 g)
- 15 g (½ oz) wheat flour
- 200 ml (¾ cup) reduced-fat milk
- 1 tbsp olive oil (15 g / ½ oz)
- 4 eggs (200 g / 7 oz)
- nutmeg, salt and vinegar, to taste
Method
- Heat the olive oil in a saucepan. Sauté the onion and garlic for 4 minutes.
- Add the spinach and let it wilt for 3 to 4 minutes.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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