A high-protein pasta featuring chicken thigh and mushrooms with a Parmesan and starchy pasta water emulsion. Cream is omitted to preserve flavour and achieve optimal macronutrients, delivering 60g of protein per serving.
High-protein
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Adapted from a video by Chef Jack Ovens
I Eat This Pasta Every Week | 60g Protein Per Meal
Swiss brown mushrooms (or cremini), roughly chopped400 g
brown onion, finely diced1
garlic cloves, grated6
chicken stock potsoptional1
chicken stock500 ml
lemon, zested and juiced1
fresh chives, finely slicedoptional, can substitute with parsley or basil
20 g
Parmesan, freshly grated80 g
salt and cracked black pepperto taste
spaghetti (or pasta of choice)450 g
reserved pasta wateras needed
Steps
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1
Blitz the chicken thigh fillets in a food processor until finely minced.
2
Roughly chop the Swiss brown mushrooms into irregular pieces, ensuring they retain some texture.
3
Finely dice the brown onion.
4
Grate the peeled garlic cloves on a microplane until paste-like.
5
Zest the lemon on a microplane.
6
Finely slice the fresh chives and set aside (optional).
7
Heat olive oil in a medium-high pan until lightly smoking. Spread the chicken mince on the pan surface, season lightly with salt and pepper, and leave undisturbed for 3-4 minutes to develop a golden crust through the Maillard reaction.
8
Break up the meat and continue cooking for about 5 minutes total until evenly browned, then remove from the pan.
9
Add the chopped mushrooms to the same pan with a pinch of salt and let sit undisturbed for 3-4 minutes to release moisture and develop a golden crust.
10
Add the diced onion and cook for 3-4 minutes until softened and translucent, allowing the onion's moisture to help deglaze the pan.
11
Add the grated garlic and stir for 1 minute until fragrant.
12
Return the cooked chicken mince along with any resting juices to the pan. Add chicken stock pots if using and stir to dissolve.
13
Pour in the chicken stock and bring to a simmer. Reduce by half over about 5-6 minutes until the sauce is thickened and glossy.
14
In a separate pot of salted boiling water, add the spaghetti and stir occasionally. Cook for 2 minutes less than package instructions to achieve al dente. Reserve about 1 cup of pasta water before draining.
15
Add the drained pasta to the sauce and mix well, ensuring all pasta is coated evenly. Turn off the heat.
16
Add the freshly grated Parmesan cheese, adjusting to taste (80g is the recommended amount).
17
Add the lemon zest and fresh lemon juice (avoiding seeds), then stir in about two-thirds of the chopped chives.
18
Mix thoroughly to incorporate all ingredients evenly. Gradually add reserved pasta water in small amounts until reaching desired sauce consistency.
19
Double-check the seasoning, adjusting salt and pepper as needed, then remove from heat.
20
Divide the pasta evenly among five 750ml containers, ensuring each portion has adequate sauce. Optionally top with extra Parmesan and cracked black pepper, then garnish with remaining chives before serving or storing.
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