Of which 8.5 g sugars and 2.8 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 C (broccoli) · Vitamin K (broccoli) · Lean protein (poultry)
Allergens none
Warm broccoli and chicken salad
Comfort on a plate, ready in 20 minutes.
Ingredients
- 1 head of broccoli, cut into florets (300 g / 10½ oz)
- 200 g (7 oz) grilled chicken, diced or shredded
- 1 cup cherry tomatoes, halved (150 g / 5½ oz)
- ½ small red onion, thinly sliced (50 g / 1¾ oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp red wine or balsamic vinegar (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Cook the broccoli florets in boiling salted water for 3–5 minutes, until tender but still crisp. Drain well and set aside.
- If you don't have grilled chicken ready, grill or poach the chicken until cooked through, then shred or dice it.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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