Of which 4.4 g sugars and 2.5 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 Fiber (kale) · Protein (egg)
Allergens egg
Light migas (crushed potatoes and Portuguese kale) with egg
Potato and kale roughly crushed, finished with an egg on top.
Ingredients
- 600 g (1¼ lb) potato, diced
- 300 g (10½ oz) Portuguese kale (couve galega) or collard greens, cut into thin strips
- 2 cloves garlic (6 g)
- 3 tbsp olive oil (30 g / 1 oz)
- 4 eggs (200 g / 7 oz)
- salt, pepper and sweet paprika, to taste
Method
- Cook the potatoes in boiling salted water for 15 minutes.
- Add the kale for the last 4 to 5 minutes, until wilted.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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