Of which 7.5 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 (bell pepper)
Allergens egg
Rico-style vegetable tortilla
An egg tortilla with zucchini, bell pepper and spinach — no potato.
Ingredients
- 5 eggs (250 g / 9 oz)
- 1 zucchini (150 g / 5½ oz)
- 1 red bell pepper (120 g / 4 oz)
- 1 onion (100 g / 3½ oz)
- 100 g (3½ oz) spinach
- 1 tbsp extra-virgin olive oil (10 g)
- sea salt and pepper, to taste
- dried oregano, to taste
Method
- Cut the zucchini, bell pepper and onion into small cubes.
- Sauté the onion in the olive oil until translucent.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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