Of which 5.1 g sugars and 2.7 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) · Iron (spinach)
Allergens milk
Spinach-stuffed chicken breast
Impressive at the table, but it's just one cut, a filling and the oven.
Ingredients
- 2 chicken breasts (320 g / 11½ oz) — 160 g each
- 1 handful of fresh spinach (100 g / 3½ oz)
- 2 cloves garlic (6 g) — chopped
- 50 g (1¾ oz) fresh cheese (queijo fresco) — optional
- 20 g (¾ oz) sun-dried tomatoes — chopped
- 1 tbsp olive oil (10 g)
- salt and pepper, to taste
Method
- Sauté the spinach with the chopped garlic in a skillet with a drizzle of olive oil until wilted. Let it cool.
- Mix the sautéed spinach with the crumbled fresh cheese and the chopped sun-dried tomatoes.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
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