Of which 0.2 g sugars and 4.4 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 (poultry) · Vitamin B6 (poultry) · Vitamin E (almond)
Allergens egg, milk, tree nuts
Shredded chicken crêpes au gratin
Thin crêpes filled with chicken and cheese, ready in under an hour.
Ingredients
- 3 eggs (150 g / 5½ oz) — for the crêpe batter
- 180 ml (¾ cup) unsweetened almond milk
- 180 g (6½ oz) hydrated tapioca flour (or 150 g oat flour)
- salt and pepper, to taste
- 900 g (2 lb) cooked and shredded chicken
- 125 g (4½ oz) reduced-fat requeijão (Portuguese whey cheese, like ricotta) or cream cheese
- 100 g (3½ oz) shredded reduced-fat cheese
- chopped parsley, to taste
- olive oil, for greasing
Method
- Blend the eggs, almond milk, hydrated tapioca and a pinch each of salt and pepper until you have a smooth batter.
- Heat a nonstick skillet over medium-high heat and pour in a ladleful of batter, swirling the pan to spread it.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. 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.