Of which 3.3 g sugars and 10.2 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 58.6 g protein per serving · Iron (meat) · Vitamin B12 (meat)
Allergens milk
Stuffed meat cups
The ground beef itself becomes the cup for two different fillings.
Ingredients
- 500 g (1 lb) lean ground beef
- salt, pepper and paprika, to taste
- tomato puree, to taste (30 g / 1 oz)
- 2 reduced-fat spreadable cheese wedges, or reduced-fat cream cheese (32 g / 1¼ oz)
- chopped pickles, to taste (20 g / ¾ oz)
- chopped onion, to taste (30 g / 1 oz)
- sliced mushrooms, to taste (50 g / 1¾ oz)
- shredded reduced-fat cheese, to taste (20 g / ¾ oz)
- chopped parsley — to finish
Method
- Divide the ground beef into two portions. Using a glass, mold each portion around its base to form two small meat cups. Season with salt, pepper and paprika.
- Spoon a little crushed tomato into the bottom of each cup.
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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