Of which 2.2 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 (poultry) · Vitamin B6 (poultry) · Potassium (potato)
Allergens egg, milk
Potato pie with sautéed chicken
A smashed potato base, sautéed chicken and an egg topping.
Ingredients
- 2 chicken breasts (600 g / 1¼ lb)
- 5 medium white potatoes (600 g / 1¼ lb)
- 2 cloves garlic (10 g)
- a drizzle of olive oil (10 g)
- 5 tbsp low-fat Greek yogurt (75 g / 2¾ oz)
- shredded reduced-fat cheese, to taste (40 g / 1½ oz)
- salt, pepper, paprika and garlic powder, to taste
- Tabasco (optional), to taste
- cherry tomatoes and mushrooms, to taste — optional
- 4 eggs (200 g / 7 oz) — for the sauce
- 2 tbsp reduced-fat cream cheese, or plain yogurt (30 g / 1 oz)
Method
- Boil the potatoes for 20 to 25 minutes, until very tender when pierced with a fork (or microwave them for 8 to 9 minutes).
- Poach the chicken breasts in boiling water with a pinch of salt for 12 to 15 minutes, until completely cooked through. Shred them.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
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