Of which 9.6 g sugars and 4.8 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 Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (bell pepper)
Allergens gluten (oats), egg, milk
Mexican-style chicken fajitas
Sautéed chicken and bell peppers, rolled up in oat and egg white pancakes.
Ingredients
- 300 g (10½ oz) chicken breast, cut into strips
- 3 bell peppers (red, yellow and green) (300 g / 10½ oz)
- salt, pepper, paprika and garlic powder, to taste
- ½ lemon, juice only (15 g / ½ oz)
- Tabasco (optional)
- 100 g (3½ oz) cottage cheese
- ½ cup egg whites (125 g / 4½ oz)
- 4 tbsp oats (40 g / 1½ oz)
- salt and garlic powder, to taste
- yogurt sauce, to serve, recipe in this ebook (30 g / 1 oz)
- chopped parsley, to taste
- olive oil, for greasing
Method
- Season the chicken and the pepper strips with salt, pepper, paprika, garlic powder and lemon juice. Toss well.
- Cook in a skillet with a drizzle of olive oil for 15–20 minutes, stirring now and then, until the chicken is golden.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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