Of which 3.7 g sugars and 1.8 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 Protein (tuna) · Selenium (tuna) · Vitamin A (carrot)
Allergens fish
Lettuce, tuna and carrot wraps
Light, crunchy and ready in five minutes, with no pots to wash.
Ingredients
- 3 large lettuce leaves (40 g / 1½ oz)
- 1 can of tuna in water, drained (100 g / 3½ oz)
- 1 small carrot, grated (50 g / 1¾ oz)
- 1 tbsp olive oil (10 g)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Drain the tuna well and flake it with a fork in a bowl.
- Add the grated carrot, lemon juice and olive oil, season with salt and pepper and mix everything together.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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