Pasta is an excellent choice for carbs in the evening for many.
Many pasta sauces are tomato based, which can get boring very quickly.
Many alternatives such as pesto are not an ideal option as they always contain a relatively high amount of fat. And as part of the YPSI diet, I clearly recommend separating fat sources from carbohydrate sources.
Alternative pasta sauces that are not based on tomatoes are a welcome change.
One of my favorite recipes is a sauce made from chicken stock.
The Italian term for chicken stock is Brodo di Pollo.
Chicken stock recipe
Peel a small celery, 3-4 red onions and 4-6 carrots and cut into pieces of about 2 cm by 2 cm. Add a tablespoon of ghee to the pan over medium-high heat and roast the vegetables very slowly, stirring occasionally, until golden brown, about 45 minutes.
Medium heat means if the stove has a control of 1-9, then setting the control to 3-4 is usually ideal, so that the vegetables do not burn on the pan.
While the vegetables are preparing, fill the largest pot you have with 1 to 3 chickens .
Personally, I use an 18 liter pot that comfortably fits three chickens.
When choosing chicken, I recommend choosing the best quality available.
I've experimented a lot here myself and the quality of the chicken has a big effect on the taste of the broth. My personal choice is free range corn chicken.
When the whole chicken or chickens are in the pot, cover them with water.
As soon as the vegetables are ready, put them in the pot with the chicken and water and add more water if necessary so that everything is covered.
Bring this pot to a boil on the stove.
Boiling is about a temperature of 85-95°. This means that the water on the surface moves slightly and there are a few bubbles regularly, but the water does not fizz.
Ideally, let this pot simmer for 24 hours.
Here a mobile hotplate is usually suitable to be used and to be placed on the balcony, terrace, cellar or garage in order to avoid the smell of the broth in the kitchen.
After 24 hours, remove the pot from the heat and allow to cool, then use a ladle or ladle to remove the chickens from the broth and set aside.
Now decant the broth into the next larger pot using a strainer.
The sieve filters the broth and is crucial to get a clear broth free of the smallest residue.
Reduce this clear, golden-brown broth by about 75% over medium-high heat.
Reducing the broth to a stock intensifies the flavor and concentration of collagen.
If you want to reduce by exactly 75%, the easiest way is to take a meter stick or ruler, wrap it in cling film and hold it in the pot to see what the current level of the broth is in the pot. For example, if the current height is 10 cm, then boil the broth until so much water has evaporated that the broth is only 2.5 cm in the pot.
Personally, I don't use a meter stick, but do this by eye.
The advantage of reducing the broth is that only the water evaporates here and all other ingredients and, above all, the aroma are then available in a concentrated form.
When the broth has reduced, I recommend either letting it cool down overnight in cold temperatures around 0° or, if necessary, cooling it in the fridge.
As it cools, the fat in the broth settles at the top, which can then be easily removed with a spoon the next day. The result is a fat-free broth rich in collagen and aroma.
The shredded chicken meat
While the broth is reducing, the chicken can be fleshed out, simply peeling the skin off and then using your hands to remove any flesh from the thighs, breast, and back.
Depending on the amount of chicken, this is of course suitable for several days and meals.
The stock can also be used for several meals.
Now that the two most important components of the pasta, the stock and the meat, have been prepared, it is time to finish the pasta.
The final pasta
Boil 300 g gluten-free spaghetti in salted water.
Reduce the cooking time indicated on the packet by 1 minute.
Alongside this, in a large skillet or another saucepan, heat about 150-200ml of the Font along with 200-400g of hand-pulled chicken, if needed.
As soon as the pasta is cooked, use a fork, tongs or cooking tweezers to add water from the pasta to the pan or pot with the stock and the chicken and leave to stand there over a medium heat for about 5 minutes so that the pasta is still tender the stock is absorbed and the pasta is glazed with stock and chicken.
Finally, season the pasta with a little salt .
I like to use Dario Cecchini's Profumo del Chianti for this.
You have a great twist on a pasta dish that combines protein and carbs with great flavor.
Personally, I always use three chickens, each weighing around 1.5 kilos. The resulting stock and meat are enough for about six meals for two people. In this way, the base for this pasta can be prepared and, depending on the timing of the meals, it can either be stored in the fridge for a few days or in the freezer for longer, and the final assembly of the pasta then only takes 15 minutes.
An ideal solution for a great protein and carbohydrate dinner as part of the YPSI diet .