Of which 2.6 g sugars and 2.6 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 Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin A (pumpkin)
Allergens gluten (oats), egg, milk
Pumpkin turnovers with chicken filling
A dough made from just pumpkin and oats, with no wheat flour.
Ingredients
- 200 g (7 oz) cooked pumpkin (≈1 cup)
- 1½ cups oat flour (180 g / 6½ oz)
- salt, to taste
- 300 g (10½ oz) ground chicken, cooked (or other meat)
- 120 g (4 oz) reduced-fat cheese slices (6 slices)
- 1 egg yolk, for brushing (25 g / 1 oz) — optional
Method
- Cook the pumpkin in the microwave for about 7 minutes and mash it into a purée.
- Mix the pumpkin purée with the oat flour and salt until you have a dough you can shape. Add more oat flour if needed.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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