Of which 3.4 g sugars and 4.4 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 34.8 g protein per serving · Potassium (potato) · Iron (meat)
Allergens milk, tree nuts
Quick empadão (Portuguese meat and potato pie)
Creamy mashed potato over ground beef, for anyone in a hurry.
Ingredients
- 1 kg (2¼ lb) white potatoes
- 1 kg (2¼ lb) lean ground beef
- a drizzle of olive oil (10 g)
- 1 chopped onion (100 g / 3½ oz)
- 2 cloves garlic, minced (10 g)
- ½ chopped bell pepper (75 g / 2¾ oz)
- 1 chopped tomato (120 g / 4 oz)
- 1 grated carrot (80 g / 2¾ oz)
- 2 tbsp tomato paste (30 g / 1 oz)
- 120 ml (½ cup) unsweetened almond milk (or another milk)
- 150 g (5½ oz) shredded reduced-fat cheese
- salt, pepper, garlic powder and paprika, to taste
Method
- Peel the potatoes and cut them into pieces. Boil them in salted water for about 20 minutes, or microwave for 8 to 10 minutes. Drain well and set aside.
- In a drizzle of olive oil, sauté the onion and garlic over medium heat until translucent. Add the diced bell pepper, grated carrot and chopped tomato and cook for 3 to 4 minutes, stirring now and then.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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