Of which 3.2 g sugars and 3.3 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 (seafood) · Potassium (potato) · Unsaturated fat (olive oil)
Allergens mollusks
Octopus salad with green beans and potato
A party dish that works just as well on an ordinary day.
Ingredients
- 400 g (14 oz) cooked octopus — or about 800 g raw octopus, to be cooked
- 300 g (10½ oz) green beans
- 2 medium potatoes (300 g / 10½ oz)
- ½ red onion (50 g / 1¾ oz)
- 50 g (1¾ oz) pitted black or green olives
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp white or red wine vinegar (15 g / ½ oz)
- fresh parsley, to taste (5 g)
- salt and pepper, to taste
Method
- If the octopus is raw, cook it in boiling water for about 40 to 45 minutes, until tender (800 g of raw octopus gives about 400 g cooked). Drain, let it cool slightly and cut it into small pieces.
- While the octopus cooks, wash and trim the green beans and cut the potatoes into cubes. Cook both in salted water until tender. Drain and set aside.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.