Of which 8.6 g sugars and 4.1 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 Fiber (beans) · Plant protein (beans) · Vitamin C (tomato)
Allergens fish
Sardine salad with black-eyed peas
Good-quality canned fish, canned beans, no stove needed.
Ingredients
- 2 cans of sardines in olive oil, drained (180 g / 6½ oz)
- 300 g (10½ oz) cooked black-eyed peas
- 1 medium red onion (100 g / 3½ oz) — sliced into rounds
- 2 ripe tomatoes (200 g / 7 oz) — cut into wedges
- 1 green bell pepper (75 g / 2¾ oz) — cut into strips
- 1 handful of fresh parsley (10 g)
- 1 tbsp olive oil (15 g / ½ oz)
- 1 tbsp wine vinegar (15 g / ½ oz)
- salt, to taste
Method
- Drain the black-eyed peas well and put them in a large bowl.
- Break up the sardines roughly with a fork, without mashing them into a paste.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.