Of which 14.9 g sugars and 3.3 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 26.8 g protein per serving · Iron (meat) · Vitamin B12 (meat)
Allergens gluten, mustard
Iberian pork bifana (Portuguese steak sandwich) in mustard sauce
Quick bifanas in a roll, with a white wine and mustard sauce.
Ingredients
- 400 g (14 oz) Iberian pork (porco preto) loin, cut into thin steaks (bifanas)
- 4 good-quality whole-wheat rolls (240 g / 8½ oz)
- 2 tbsp Dijon mustard, no added sugar (30 g / 1 oz)
- 3 cloves garlic, finely minced (9 g)
- 100 ml (½ cup) dry white wine
- ½ green bell pepper, cut into thin strips, optional (65 g / 2¼ oz)
- 1 tbsp extra-virgin olive oil (10 g)
- 1 bay leaf (1 g)
- chopped fresh cilantro, for garnish (5 g)
- salt and black pepper, to taste
Method
- Season the pork steaks with salt, pepper and half the minced garlic. Let them marinate for a few minutes.
- In a large nonstick skillet, heat the olive oil over medium-high heat. Quickly brown the steaks on both sides, 1–2 minutes per side, until they take on some color. Remove and set aside.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
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