Of which 4.5 g sugars and 1.7 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 Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (broccoli)
Allergens none
Grilled chicken with steamed vegetables
A balanced, quick dish for every day.
Ingredients
- 1 chicken breast (200 g / 7 oz)
- 1 cup broccoli florets (90 g / 3¼ oz)
- 1 medium carrot, sliced (80 g / 2¾ oz)
- ½ zucchini, sliced (100 g / 3½ oz)
- 1 tbsp extra-virgin olive oil (10 g)
- 1 clove garlic, minced (3 g)
- salt and black pepper, to taste
Method
- Steam the broccoli, carrot and zucchini until tender but still slightly firm. Set aside.
- Season the chicken breast with salt and pepper and grill it until cooked through and golden on both sides. Slice into strips.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
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