Of which 1.1 g sugars and 3 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
Savory shredded chicken pie
A moist pie with chicken, corn and vegetables, with no shortcrust pastry.
Ingredients
- 3 eggs (150 g / 5½ oz)
- 240 ml (1 cup) unsweetened almond milk
- 1 cup hydrated tapioca flour (120 g / 4 oz)
- 500 g (1 lb) cooked and shredded chicken
- 90 g (3¼ oz) corn
- chopped parsley, to taste
- 1 chopped onion (100 g / 3½ oz)
- 2 chopped carrots (160 g / 5½ oz)
- 120 g (4 oz) low-fat Greek yogurt
- 100 g (3½ oz) shredded reduced-fat cheese — for the topping
- salt, pepper, garlic powder and paprika, to taste
Method
- Shred the cooked chicken and mix it with some of the Greek yogurt and the seasonings until well coated.
- In a bowl, beat the eggs with the almond milk, add the tapioca and season well with salt, pepper and garlic powder.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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