Of which 3.3 g sugars and 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 Complete protein (egg) · Choline (egg) · Vitamin C (tomato)
Allergens egg
Quick plate of egg, cherry tomatoes and olives
A classic combo of protein and good fat that comes together in ten minutes.
Ingredients
- 2 eggs (100 g / 3½ oz)
- 6 cherry tomatoes (90 g / 3¼ oz)
- 8 Portuguese black olives (40 g / 1½ oz)
- 1 tsp olive oil (5 g)
- dried oregano, to taste
- salt, to taste
Method
- Put the eggs in a saucepan with enough water to cover and cook for 8 minutes once it comes to a boil.
- Cool the eggs in cold water, peel them and cut them in half.
The full method (4 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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