Of which 3.4 g sugars and 2.6 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 (tomato)
Allergens gluten, milk
Stuffed pizza cones
Cone-shaped wraps filled with chicken and cottage cheese.
Ingredients
- 250 g (9 oz) chicken breast
- 150 g (5½ oz) cottage cheese
- 100 g (3½ oz) cherry tomatoes — optional
- 80 g (2¾ oz) corn
- parsley, salt, pepper, garlic powder and paprika, to taste
- 3 whole-wheat wraps, 40 g each (120 g / 4 oz)
- 120 g (4 oz) tomato paste
- oregano, to taste
- 60 g (2 oz) shredded reduced-fat cheese — optional
- olive oil, for greasing
Method
- Cook the chicken breast in boiling water with a pinch of salt for 15 to 20 minutes (or in the air fryer/oven at 180 °C (350 °F) for 30 minutes, well seasoned).
- Shred the chicken and mix it in a bowl with the cottage cheese, corn, parsley and seasonings.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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