Of which 4.1 g sugars and 3.1 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 (tomato)
Allergens none
Grilled turkey with a simple salad
Lean protein and a fresh salad, ready in 20 minutes.
Ingredients
- 400 g (14 oz) turkey breast cutlets
- 1 small romaine lettuce, chopped (100 g / 3½ oz)
- 1 medium tomato, sliced into rounds (120 g / 4 oz)
- ½ cucumber, sliced (75 g / 2¾ oz)
- ¼ red onion, thinly sliced (40 g / 1½ oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp apple cider vinegar (15 g / ½ oz)
- chopped fresh herbs (oregano or basil), to taste (5 g)
- sea salt and black pepper, to taste
Method
- Season the turkey breast with salt, pepper and a drizzle of olive oil. Grill over medium-high heat for 3–4 minutes on each side, until cooked through and golden. Set aside.
- In a large bowl, combine the lettuce, tomato, cucumber and red onion.
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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