Of which 11.4 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 (salt cod) · Iron (spinach) · Vitamin K (spinach)
Allergens fish
Roasted salt cod with chickpeas and spinach
Sauté the base; the salt cod goes in only at the end.
Ingredients
- 200 g (7 oz) salt cod, soaked (desalted) — already soaked and drained
- 150 g (5½ oz) cooked chickpeas
- 200 g (7 oz) fresh spinach
- 1 large onion, chopped (150 g / 5½ oz)
- 3 cloves garlic, minced (9 g)
- 1½ tbsp extra-virgin olive oil (15 g / ½ oz)
- black pepper, to taste
Method
- Sauté the onion and garlic in the olive oil until translucent.
- Add the chickpeas and let them cook for 2–3 minutes.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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