Of which 1.4 g sugars and 5.1 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 Complete protein (egg) · Choline (egg) · Calcium (cheese)
Allergens egg, milk
Tapioca and cheese crepioca
A crispy tapioca and cheese crepe (a Brazilian favorite), ready to fill however you like.
Ingredients
- 1 egg (50 g / 1¾ oz) — or 2 whole eggs, skipping the separate egg whites
- 2 egg whites (60 g / 2 oz)
- 4 tbsp tapioca (40 g / 1½ oz)
- 30 g (1 oz) shredded reduced-fat cheese
- salt and pepper, to taste
- oregano, to taste — optional
- olive oil, for greasing
Method
- Grease a nonstick skillet with a drizzle of olive oil and set it over medium heat, wiping off the excess with a paper towel.
- Once it's very hot, sprinkle the grated cheese in a thin layer over the whole bottom of the skillet.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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