Of which 8.5 g sugars and 11.2 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) · Selenium (mushrooms)
Allergens gluten, egg, milk
Chicken carbonara with egg yolk
Whole-wheat pasta, chicken and mushrooms coated in an egg yolk and cheese sauce.
Ingredients
- 300 g (10½ oz) chicken breast
- 120 g (4 oz) whole-wheat pasta (uncooked weight)
- a drizzle of olive oil (10 g)
- 150 g (5½ oz) sliced mushrooms
- 1 clove garlic (6 g)
- ½ leek (50 g / 1¾ oz)
- chopped parsley, to taste
- basil leaves (optional)
- salt, pepper and garlic powder, to taste
- 3 egg yolks (54 g / 2 oz)
- 40 g (1½ oz) shredded reduced-fat cheese
- 70 g (2½ oz) reduced-fat cream cheese (or reduced-fat whipped fresh cheese)
- 70 g (2½ oz) cottage cheese
Method
- Heat a drizzle of olive oil in a large skillet and sauté the minced garlic, leek and mushrooms until soft.
- Season the chicken with salt, pepper and garlic powder, cut it into pieces and add it to the pan.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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