Of which 1.8 g sugars and 3 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 (seafood) · Potassium (potato) · Unsaturated fat (olive oil)
Allergens mollusks
Roasted octopus with sweet potato
Octopus simmered and then roasted with garlic, served with sweet potato.
Ingredients
- 1 medium octopus (600 g / 1¼ lb)
- 3 sweet potatoes, cut into wedges (450 g / 16 oz)
- 4 cloves garlic, sliced (12 g)
- 4 tbsp extra-virgin olive oil (40 g / 1½ oz) — plenty
- coarse salt, to taste
- black pepper, to taste
- fresh cilantro, to taste (5 g)
- 1 lemon (30 g / 1 oz)
Method
- Cook the octopus in salted water over medium heat for about 40 minutes, until a fork slides in easily.
- Meanwhile, cut the sweet potatoes into wedges and season with olive oil and coarse salt.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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