Of which 2.7 g sugars and 2.9 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 Protein (tofu) · Cholesterol-free
Allergens soy
Tofu à Brás
The Bacalhau à Brás classic (salt cod with eggs and shoestring potatoes), reimagined with tofu and turmeric.
Ingredients
- 480 g (1 lb) extra-firm tofu, crumbled with a fork
- 320 g (11½ oz) potato, cut into thin sticks and oven-baked — or store-bought shoestring potato sticks
- 1 large onion, cut into thin half-moons (120 g / 4 oz)
- 3 cloves garlic, minced (15 g / ½ oz)
- 3 tbsp olive oil (30 g / 1 oz)
- 1 tsp turmeric (2 g) — gives it an egg-like color
- 40 g (1½ oz) pitted black olives
- 15 g (½ oz) chopped fresh parsley
- salt and black pepper, to taste
Method
- Cut the potato into thin sticks, toss with a drizzle of olive oil and bake at 200 °C (400 °F) for 20 minutes, until golden and crisp.
- In a large skillet, heat the olive oil and sauté the onion and garlic over medium heat until translucent, about 6 minutes.
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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