Low-Carb High Protein Pasta Perfection
2016-05-20 14:20:01
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Ingredients
- 1 large or two medium pulled chicken breast
- 1 small finely chopped onion
- 1/4 cup of pea protein powder
- 2 tbsps of coconut flour
- 1 cup of milk (whole cow’s or cartoned coconut)
- 1/2 to 1 handful (50g to 100g) of sharp cheddar cheese
- Pepper to taste
- Herbamere of salt to taste
- Herbs to garnish (I used fresh parsley but basil would also be nice here)
- 2-3 packs (200g each) of Low-Carb Penne
Instructions
- 1. First, pull your chicken breast apart. The way you do this is as follows: Boil the chicken, let it cool, and proceed to pull it apart with your fork or hands. Easiest thing on earth.
- 2. In a nonstick saucepan further nonsticked with some low-cal spray or coconut oil, fry your onion until nicely browned. If you’re using granules, skip this step.
- 3. Add the rest of the ingredients to the pan and cook at medium heat, stirring constantly, so that your sauce comes together. If you find that the sauce is becoming TOO thick, add a more milk. If it’s too watery, add a bit more of the pea protein. Taste it to ensure it hits all the right notes. You might want to add more cheese, more salt, more pepper, some nutmeg, or, well… whatever you fancy.
- 4. Drain a couple of packs of Low-Carb Penne (or whichever low-carb pasta you’re using to make your pasta dish). Rinse and dry them well.
- 5. Once the sauce is nice and thick, throw in your pulled chicken and the pasta. Mix everything together.
- 6. At this stage, you can serve the whole thing OR, if you want to up your aesthetic points, add a bit more cheese on top and stick it under the broiler for ten minutes.
- 7. Garnish with more of the herbs and… PRESTO! Ready to munch.
Notes
- Macros per serving (out of four huge and really filling ones): 206kcals, 18g protein, 3g carbs (out of which 2g is fiber so net carbs: 1g!) and 9g fat.
Notes for taking your pasta sauce up to another level
- 1. When you reach step 2 in the directions above, add some chopped bacon (or chopped ham) to the onions. This gives a Carbonara element to the sauce that you can further exploit by adding a whole egg or two to it after step 5 above.
- 2. If you are vegan and want to end up with a vegan pasta dish, ditch the cheese (and the chicken, of course) and add nutritional yeast + some extra virgin olive oil instead.
- 3. Consider adding some steamed broccoli – or cauliflower – to the sauce when you reach step 5 to end up with a veggie-rich sauce.
- 4. Play around with your cheeses! Use parmesan, for example, or gruyere or, if you want to make your sauce creamier still, add some mascarpone or ricotta to the sauce once you reach step 5.
- 5. Turn the whole recipe into a chicken salad by adding some mayo (ideally homemade – here’s my recipe), raw chopped (red) onion or spring onions, and eating it cold.
Adapted from Protein Pow
Adapted from Protein Pow
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