Of which 3.8 g sugars and 0.8 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 Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (bell pepper)
Allergens none
Shredded chicken with vegetable sauce
Poached, shredded chicken coated in a creamy roasted pepper sauce.
Ingredients
- 2 chicken breasts (600 g / 1¼ lb)
- salt, to taste
- chopped parsley, to taste
- 1 leek (100 g / 3½ oz)
- 1 carrot (100 g / 3½ oz) — sauce
- 1 tomato (100 g / 3½ oz) — sauce
- 1 orange bell pepper (120 g / 4 oz) — sauce
- 1 yellow bell pepper (120 g / 4 oz) — sauce
- salt, pepper, paprika and garlic powder, to taste — sauce
- Tabasco, to taste — optional
Method
- In a pot of boiling water with a pinch of salt, cook the chicken with the leek for 12–15 minutes, until cooked through. Remove, let it cool slightly and shred with two forks.
- Meanwhile, cut the carrot, tomato and bell peppers into pieces and cook in the air fryer at 180 °C (350 °F) for 18–20 minutes (or in the oven at 180 °C (350 °F) for 25 minutes), until tender and lightly roasted.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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