Of which 8.6 g sugars and 4.9 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) · Potassium (potato) · Calcium (fresh cheese)
Allergens fish, milk
Salt cod and sweet potato gratin
Layers of salt cod and vegetables with a white sauce made without cream.
Ingredients
- 2 medium sweet potatoes (600 g / 1¼ lb)
- 800 g (1¾ lb) salt cod, cooked and flaked
- 150 g (5½ oz) shredded reduced-fat cheese — for the topping
- chopped parsley, to taste
- 1 leek (100 g / 3½ oz)
- 1 chopped onion (100 g / 3½ oz)
- 2 cloves garlic, minced (10 g)
- 100 g (3½ oz) spinach
- 1 tbsp olive oil (10 g)
- 400 g (14 oz) cottage cheese
- 250 g (9 oz) low-fat Greek yogurt
- 150 ml (½ cup) plant-based milk (adjust the amount to the texture)
- 1 dessert spoon (10 ml) garlic paste (5 g)
- salt, pepper and garlic powder, to taste
Method
- Cut the sweet potatoes into thin, even rounds. Parboil them in boiling water for 5 to 10 minutes, until slightly tender.
- In a skillet with the olive oil, sauté the onion, garlic and leek until soft. Add the spinach, season and cook until it wilts down.
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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