Of which 1.6 g sugars and 1.2 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 (green beans) · Plant protein (green beans) · Unsaturated fat (olive oil)
Allergens fish
Sautéed green beans with tuna and tomato
A quick dish rich in omega-3, ready in 20 minutes.
Ingredients
- 200 g (7 oz) fresh green beans
- 1 can of tuna in olive oil, drained (120 g / 4 oz) — drained weight
- ½ small onion, finely chopped (50 g / 1¾ oz)
- 2 cloves garlic, minced (6 g)
- 100 g (3½ oz) cherry tomatoes, halved
- 1 tbsp extra-virgin olive oil (10 g)
- chopped fresh parsley, to taste (5 g)
- salt and black pepper, to taste
Method
- Wash the green beans and trim the ends. Cook in boiling salted water for 5–7 minutes, until tender but still crisp. Drain and set aside.
- In a skillet, heat the olive oil over medium heat. Add the onion and cook until softened. Add the garlic and cook for 1 more minute, without letting it brown.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
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