Of which 7.6 g sugars and 8.9 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) · Lean protein (poultry)
Allergens milk
Sweet potato wrap with chicken
A baked sweet potato base filled with chicken, cottage cheese and avocado.
Ingredients
- 1 medium sweet potato (200 g / 7 oz)
- 60 g (2 oz) shredded reduced-fat cheese
- salt, pepper and garlic powder, to taste
- 200 g (7 oz) chicken breast, chopped (cooked)
- ½ cup cottage cheese (100 g / 3½ oz)
- 1 avocado (150 g / 5½ oz)
Method
- Thinly slice the sweet potato into rounds and arrange them, overlapping, on a baking sheet lined with parchment paper to form 2 rectangles.
- Season with salt, pepper and garlic powder, and sprinkle the grated cheese on top.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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