Mushroom Pesto Pasta (Diet)

Ingredients

• 675g raw skinless chicken breast
• 300g fresh fettuccine
• 400g fresh mushrooms
• 200g fresh tomatoes, cooked in the sauce
• 40g basil pesto, heated through
• 200ml pasteurised trim milk
• 10g cornflour
• 20g grated parmesan
• 6g garlic — staple
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 200g fresh carrots
• 200g fresh courgette
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 100g fresh fettuccine
• 60ml cheap house cooking cream (not premium pouring cream)

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~234 kcal, 12.0g fat, 25.9g carbs.

Method

1. Cook fresh fettuccine according to the packet; reserve cooking water.
2. Brown diced raw breast in measured oil, then set aside. Brown mushrooms, then soften carrot and courgette in the same pan with a little water.
3. Add tomato, garlic and measured pesto and simmer until tomatoes burst and vegetables are tender. Whisk cornflour into trim milk, add and stir until the sauce thickens.
4. Return chicken and cook until it reaches 75°C. Stir parmesan and all pasta through the sauce, loosening with reserved pasta water; all vegetables stay in the pasta.
5. Cook Thanja’s extra pasta separately and heat her cooking cream into her share of sauce.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Uses the existing notes’ chicken-main option; vegetarian base untouched. Keeps mushroom, basil pesto, fettuccine and parmesan while replacing most cream with thickened trim milk. This version is explicitly not vegetarian. - Original serves 4; this variant makes four. Declan: estimated 576 kcal, 55.2g protein, 14.9g fat and 55.6g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 810 kcal/serve, at least the 680 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 250g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.