Creamy Tomato Chicken Pasta Shells

Ingredients

• 400g raw chicken breast, sliced
• 200g dry pasta shells or other short pasta
• 250ml cheap cooking cream
• 200g spinach, chopped and cooked through
• 30g sun-dried tomatoes in oil, drained
• 50g grated household hard cheese — staple
• 400g canned crushed tomatoes
• 30g tomato paste
• 2 garlic cloves, crushed — staple
• 15ml oil, total — staple
• 200g carrot, grated
• 200g courgette, grated
• 1 tsp dried basil or Italian herbs — staple

Method

1. Cook pasta until just al dente. Reserve a mug of cooking water before draining.
2. Heat oil and brown chicken in batches, then set aside. Cook carrot and courgette in the same pan for 5 minutes, adding a splash of water if needed.
3. Add garlic, sun-dried tomatoes, paste, canned tomatoes and herbs. Simmer 5 minutes and stir in spinach until thoroughly wilted.
4. Add cream and cheese, return chicken and simmer gently until chicken fully cooked.
5. Toss pasta and all vegetables through the sauce. Loosen with reserved pasta water and serve.

Notes

- Chicken and pasta portions adjusted after recalculating the whole plate. Use cheap house cream or Tatua, never premium Anchor pouring/thickened cream. No fresh herbs. - Macro estimates per serve include all served carbohydrates, dairy/cheese and measured cooking oil. Whole cooked vegetables: at least 150g/serve excluding potatoes and canned tomato. Brands vary; garlic, spices and small garnishes are approximate. - Listed proteins are alternatives for the main meat. Retained bacon, eggs and dairy still count. Compare allowed meats by price per gram of protein and recalculate portions/macros for 40–50g protein per serve and at most 20 calories per gram. Use raw meat, no lamb or unrequested steak cuts; adjust cooking time for the cut and cook through.