Of which 3.7 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) · Folate (leafy greens)
Allergens none
Lettuce wraps with chicken and carrot
Fresh, guilt-free wraps with real protein inside.
Ingredients
- 100 g (3½ oz) chicken breast, cooked and shredded
- 3 large lettuce leaves (45 g / 1½ oz)
- 1 grated carrot (40 g / 1½ oz)
- 1 handful of cucumber sticks (40 g / 1½ oz)
- 1 tsp olive oil (5 g)
- 1 tbsp chopped cilantro (3 g)
- lemon juice, to taste
Method
- Dress the shredded chicken with the olive oil, lemon juice and cilantro.
- Add the grated carrot and cucumber sticks 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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