Of which 2.3 g sugars and 5.9 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) · Vitamin C (tomato)
Allergens none
Mediterranean chicken thighs with olives
A bold-flavored dinner, ready in just over half an hour.
Ingredients
- 4 boneless, skin-on chicken thighs (520 g / 1¼ lb) — 130 g each
- 80 g (2¾ oz) Kalamata olives
- 30 g (1 oz) capers
- 150 g (5½ oz) cherry tomatoes
- 10 g fresh thyme
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- salt and black pepper, to taste
Method
- Season the chicken thighs with the olive oil, salt, pepper and thyme.
- In a separate bowl, mix the olives, capers and cherry tomatoes.
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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