Of which 9.2 g sugars and 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 Vitamin C (cauliflower) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens none
Shredded chicken with carrot and cauliflower
Cooked, shredded chicken sautéed with vegetables, ready in half an hour.
Ingredients
- 250 g (9 oz) cooked chicken, shredded
- 2 medium carrots, sliced into rounds (160 g / 5½ oz)
- 1 small cauliflower, cut into florets (500 g / 1 lb)
- 1 medium onion, chopped (150 g / 5½ oz)
- 2 cloves garlic, finely minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- fresh parsley and cilantro, salt and pepper, to taste
Method
- In a large pot, heat the olive oil over medium heat and sauté the onion until translucent. Add the garlic and cook for 1 minute without letting it brown.
- Add the carrots and cauliflower florets. Sauté for 5–7 minutes, stirring now and then, until they start to soften.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
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