Of which 3 g sugars and 1.5 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 Protein (tuna) · Selenium (tuna) · Vitamin C (tomato)
Allergens fish
Gluten-free tuna and arugula wrap
Take it in the car and eat it in four bites.
Ingredients
- 1 gluten-free wrap (50 g / 1¾ oz)
- 1 can of tuna in water, drained (80 g / 2¾ oz)
- 1 cup arugula (20 g / ¾ oz)
- ½ tomato (60 g / 2 oz)
- 1 tsp olive oil (5 g)
- balsamic vinegar and chopped chives, to taste
Method
- Drain the tuna well and flake it with a fork.
- Season the tuna with chopped chives, a drizzle of olive oil and balsamic vinegar.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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