Of which 4.8 g sugars and 4.6 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) · Vitamin C (tomato)
Allergens egg
Portuguese-style scrambled eggs with vegetables
A hearty breakfast, ready in 15 minutes.
Ingredients
- 6 large eggs (300 g / 10½ oz)
- 1 medium tomato, chopped (120 g / 4 oz)
- ½ green bell pepper, chopped (75 g / 2¾ oz)
- ½ small onion, finely chopped (50 g / 1¾ oz)
- 1 tbsp extra-virgin olive oil (10 g)
- chopped fresh parsley, to taste (5 g)
- sea salt and black pepper, to taste
Method
- Beat the eggs in a bowl with salt and pepper.
- In a nonstick skillet, heat the olive oil over medium heat. Add the onion, bell pepper and tomato and sauté for 3–5 minutes, until softened.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
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