Of which 16.1 g sugars and 7.1 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 A (sweet potato)
Allergens milk
Protein burger bowl
All the flavors of a burger in a bowl, with sweet potato and hot honey.
Ingredients
- lettuce or fresh spinach, to taste — base
- 250 g (9 oz) ground chicken
- a drizzle of olive oil (10 g)
- 1 chopped onion (55 g / 2 oz)
- 2 cloves garlic, minced (6 g)
- 1 chopped tomato (60 g / 2 oz)
- ½ cup tomato puree (60 g / 2 oz)
- ¼ cup water (60 g / 2 oz)
- salt, pepper, paprika and garlic powder, to taste
- 40 g (1½ oz) shredded reduced-fat cheese
- chopped parsley, to taste
- 200 g (7 oz) sweet potato, diced
- a drizzle of olive oil (10 g) — for the sweet potato
- salt, pepper, paprika, garlic powder and oregano, to taste — for the sweet potato
- 1 tbsp honey (15 g / ½ oz) — hot honey
- Tabasco or chili flakes, to taste — hot honey
- protein guacamole (separate recipe), to taste
Method
- Peel the sweet potato and cut it into small cubes. Season with olive oil, salt, pepper, paprika, garlic powder and oregano.
- Cook the sweet potato in the air fryer at 180 °C (350 °F) for 25 minutes, stirring halfway through so it cooks evenly.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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