The finished recipe. Chicken and Olive Tomato with Gluten-Free PenneIngredients 1 to 6. 170 g, cooked Chicken breast (Cooked weight, from roughly 240 g raw. This is the single biggest number on the plate and reading it as raw would cost about 10 g of protein.). 150 g, cooked Gluten-free penne (Cooked weight, from about 60 g dry. Corn and rice penne, at roughly 32 g of carbohydrate per 100 g cooked. A legume penne would push the protein up and the carbohydrate down.). 150 g Tomato sauce. 20 g Olives. 5 g Olive oil. To taste SpicesStep 1. Cut the chicken into pieces, season it and sear it in the olive oil until coloured.Step 2. Add the spices and let them bloom for a moment, then pour in the tomato sauce and the olives.Step 3. Simmer gently until the chicken is cooked through and the sauce has tightened around it.Step 4. Boil the penne until al dente, drain it, and fold it through the sauce so it takes on the tomato rather than sitting under it.Step 5. The pan version scales: 400 g of raw chicken, a tin of tomato sauce, 40 g of olives and a tablespoon of oil makes roughly two of these.
Fuel8
