Of which 9.3 g sugars and 2.8 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 Vitamin C (broccoli) · Vitamin K (broccoli) · Complete protein (egg)
Allergens egg
Sautéed broccoli with garlic and hard-boiled egg
Bright green, toasted garlic, chopped egg on top.
Ingredients
- 500 g (1 lb) broccoli — cut into florets
- 4 cloves garlic (12 g) — sliced
- 2 tbsp olive oil (20 g / ¾ oz)
- crushed red pepper, to taste
- 2 eggs (100 g / 3½ oz) — cooked and chopped
- salt, to taste
Method
- Cut the broccoli into small florets and cook them in salted water for 4–5 minutes, until al dente. Drain well.
- Meanwhile, cook the eggs in boiling water for 9 minutes, then cool them under cold water and peel.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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