Of which 5 g sugars and 1.9 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 Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (tomato)
Allergens gluten, mustard
Turkey bifana (Portuguese steak sandwich) with caramelized onion
The Portuguese bifana, made lighter, with all its old-school flavor.
Ingredients
- 200 g (7 oz) turkey cutlet
- 2 slices carob or whole-wheat bread (100 g / 3½ oz)
- 1 tbsp Dijon mustard (15 g / ½ oz)
- fresh arugula, to taste (20 g / ¾ oz)
- 1 tomato (100 g / 3½ oz)
- 1 medium onion (110 g / 4 oz)
- garlic powder, to taste (1 g)
- 1 tbsp extra-virgin olive oil (10 g)
- salt and pepper, to taste
Method
- Season the turkey cutlet with salt, pepper and garlic powder.
- Heat a drizzle of olive oil in a skillet and sear the turkey until golden on both sides.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
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