Of which 16.3 g sugars and 5.4 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
Vegetable omelet with roasted sweet potato
Leftover eggs and vegetables, turned into a proper meal.
Ingredients
- 3 organic eggs (150 g / 5½ oz)
- 1 medium sweet potato, cut into thin wedges (180 g / 6½ oz)
- ½ red bell pepper, cut into strips (60 g / 2 oz)
- ½ zucchini, finely diced (100 g / 3½ oz)
- cherry tomatoes, to taste (50 g / 1¾ oz)
- ½ chopped onion (30 g / 1 oz)
- 1 clove garlic, minced (3 g)
- fresh spinach, to taste (50 g / 1¾ oz)
- 1 tbsp olive oil (10 g)
- salt, to taste
Method
- Preheat the oven to 200 °C (400 °F).
- Cut the sweet potato into thin wedges, toss with a drizzle of olive oil and roast for 15 minutes.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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