Of which 6.5 g sugars and 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 Complete protein (egg) · Choline (egg) · Unsaturated fat (olive oil)
Allergens egg
Zucchini à Brás (Portuguese-style scrambled eggs with zucchini)
The classic à Brás without potato, made with zucchini and scrambled egg.
Ingredients
- 2 medium zucchini, cut into thin sticks (300 g / 10½ oz)
- 4 large eggs (200 g / 7 oz)
- 1 medium onion, cut into thin half-moons (150 g / 5½ oz)
- 2 cloves garlic, finely minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- fresh parsley, salt and pepper, to taste
Method
- In a large skillet, heat the olive oil over medium heat and slowly sauté the onion until translucent and lightly golden, 5–7 minutes. Add the garlic and cook for 1 minute, without letting it burn.
- Add the zucchini sticks and sauté for 5–7 minutes, until tender but still with some bite. Season with salt and pepper.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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