Of which 6.9 g sugars and 4.5 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 (pumpkin)
Allergens gluten, milk
High-protein pumpkin mac and cheese
The classic reinvented, with a pumpkin sauce instead of cream.
Ingredients
- 2 chicken breasts (600 g / 1¼ lb)
- 300 g (10½ oz) pasta (uncooked weight)
- 1 leek (100 g / 3½ oz)
- 100 g (3½ oz) shredded reduced-fat cheese
- chopped cilantro, to taste
- 300 g (10½ oz) pumpkin
- 100 g (3½ oz) reduced-fat cream cheese
- 100 g (3½ oz) cottage cheese
- salt, pepper and garlic powder, to taste
Method
- In a pot of boiling water with a pinch of salt, cook the chicken breast and the leek for 12 to 15 minutes, until the chicken is cooked through. Let it cool slightly and shred it.
- Cook the pasta in boiling salted water for the time given on the package, until al dente. Drain and set aside.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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