Of which 8.9 g sugars and 7.5 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 41.2 g protein per serving · Vitamin C (cauliflower) · Iron (meat)
Allergens none
Grilled steak with roasted cauliflower
Juicy steak and oven-roasted cauliflower, ready in half an hour.
Ingredients
- 2 beef steaks, tenderloin or top sirloin (320 g / 11½ oz) — about 160 g each
- coarse salt and black pepper, to taste
- 3 tbsp olive oil (30 g / 1 oz) — divided between the steak and the cauliflower
- 2 cloves garlic, minced (6 g)
- 1 sprig fresh thyme (2 g)
- 1 large cauliflower, cut into florets (800 g / 1¾ lb)
- 1 tsp sweet paprika (2 g)
- 1 tsp ground cumin (2 g)
Method
- Preheat the oven to 200 °C (400 °F) and cut the cauliflower into florets of the same size.
- In a bowl, toss the cauliflower with half the olive oil, the garlic, thyme, sweet paprika, cumin, salt and pepper. Spread it on a baking sheet lined with parchment paper.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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