Of which 6.6 g sugars and 6.4 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 39.3 g protein per serving · Selenium (mushrooms) · Vitamin D (mushrooms)
Allergens gluten, milk, tree nuts
Creamy mushroom carbonara
A cottage cheese and cream cheese sauce standing in for heavy cream, without the heaviness.
Ingredients
- 120 g (4 oz) whole-wheat pasta (uncooked weight)
- 150 g (5½ oz) sliced mushrooms
- 1 clove garlic, minced (6 g)
- ½ leek, thinly sliced into rounds (50 g / 1¾ oz)
- a drizzle of olive oil (10 g)
- salt, pepper, garlic powder and oregano, to taste
- 180 g (6½ oz) chicken "fake bacon" (recipe in this ebook)
- chopped parsley, to taste
- 100 g (3½ oz) cottage cheese
- 30 g (1 oz) reduced-fat cream cheese
- unsweetened almond milk, as needed (60 g / 2 oz)
- 1 clove garlic, or 1 dessert spoon of garlic paste (3 g)
Method
- Cook the pasta according to the package directions. Set aside, saving a little of the cooking water.
- Heat a drizzle of olive oil in a skillet and sauté the minced garlic and leek until soft. Add the mushrooms and let them brown.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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