Of which 6.9 g sugars and 3.6 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 Vitamin A (sweet potato) · Fiber (sweet potato) · Complete protein (egg)
Allergens egg
Sweet potato and herb tortilla
An egg tortilla with sweet potato and onion, fragrant with rosemary and parsley.
Ingredients
- 1 medium sweet potato, peeled (200 g / 7 oz)
- 4 eggs (200 g / 7 oz)
- 1 small onion (70 g / 2½ oz)
- 1 tbsp extra-virgin olive oil (15 g / ½ oz)
- sea salt and pepper, to taste
- 1 sprig fresh rosemary (2 g)
- 1 tbsp chopped parsley (3 g)
Method
- Cut the sweet potato into thin rounds and cook in salted water for about 8 minutes, until tender.
- Cut the onion into thin half-moons and sauté in the olive oil until translucent.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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