Of which 2.3 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) · Calcium (cheese)
Allergens gluten, soy, milk
Juicy air fryer chicken breast
Marinated in whipped fresh cheese and lemon, it stays tender inside and never dry.
Ingredients
- 2 chicken breasts (300 g / 10½ oz)
- salt, pepper, paprika and garlic powder, to taste
- 120 g (4 oz) reduced-fat whipped fresh cheese or low-fat Greek yogurt
- ½ lemon, juice only (15 g / ½ oz)
- 2 cloves garlic, minced (6 g)
- 1 tbsp soy sauce — optional
Method
- Season the chicken breasts with salt, pepper, paprika and garlic powder.
- In a bowl, combine the whipped fresh cheese, lemon juice, soy sauce and minced garlic.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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