Of which 2.3 g sugars and 1.2 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 Complete protein (egg) · Choline (egg) · Calcium (cottage cheese)
Allergens egg, milk
Microwave chocolate donuts
Ready in seven minutes, with banana, cottage cheese and protein.
Ingredients
- 1 banana (90 g / 3¼ oz)
- 2 eggs (100 g / 3½ oz)
- 30 g (1 oz) chocolate protein powder — or nonfat milk powder
- 20 g (¾ oz) reduced-fat cocoa powder
- 100 g (3½ oz) cottage cheese
Method
- Blend all the ingredients until smooth.
- Divide the batter among silicone donut molds.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Sweets”. The English edition is coming soon.
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