Carbonara is made up of very GD friendly ingredients, but the main issue is the pasta! Here I have made my carbonara with wholewheat spaghetti and have added chicken for extra pairing too.
Traditional carbonara does not have chicken however it is this added protein that helps to pair the spaghetti and helps to fill you up.
Another option is to use courgetti (spiralised or grated courgette) instead of spaghetti if you do not tolerate pasta very well, or you can do a mixture of spaghetti and courgetti to reduce the carbs.
It’s important to try to include a small serving of complex carbs with each meal if possible and so this is why I do not recommend completely eliminating it from the dish unless you personally do not tolerate pasta well.
*dairy free if you omit the added splash of cream
*can be made vegetarian by using Quorn instead of chicken and omitting the bacon
Bring a pan of water to boil, add a good pinch of salt and the wholewheat spaghetti to cook (as per the packet instructions)
Warm the olive oil in a pan, then add the diced chicken pieces to cook. Once white throughout and slightly golden on some edges, remove from the pan, cover with foil and set aside
Add the smashed garlic cloves (these are garlic cloves which are smashed with the flat blade of a large knife so that the clove stays together but releases it's flavour) and pancetta/streaky bacon pieces to the pan and fry until the fat is rendered down and crispy, then turn the heat of the pan down low, remove the garlic cloves and discard
In a jug whisk the eggs (1 egg per person) and an extra yolk until smooth, then mix together with the grated parmesan and black pepper and set aside
Once the spaghetti is cooked (do not drain as you need some of the cooking water for the sauce), use tongs to add it into the pan with the bacon with a couple of tablespoons of the cooking water
Add the cooked chicken pieces back into the pan with the bacon and spaghetti and then pour over the egg/parmesan mixture and stir to coat everything. The pan should be on the lowest heat possible and the residual heat is what should heat the carbonara sauce - if it is too hot you will scramble the eggs! Add more of the pasta cooking water as needed and a splash of double cream if you wish to get the carbonara sauce to a consistency you like. I like mine quite thick, but if you prefer a runny sauce then keep adding the pasta water tbsp at a time to get it just right for you
Garnish with some freshly grated parmesan, more ground black pepper and some finely chopped fresh parsley
Feel free to add mushrooms or green vegetables to this recipe, spinach or asparagus work particularly well!
To make courgetti, simply spiralise or grate courgette, then saute in a knob of butter for a few minutes until the courgetti has softened and heated through - it's that simple!
To make this recipe vegetarian you can omit the chicken and bacon, use courgettes, asparagus and mushrooms, however it does need some additional protein added to the recipe to help pair the carbs found in the wholewheat spaghetti such Quorn chicken style pieces, tofu or seitan.
Strictly Necessary Cookies
Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.
If you disable this cookie, we will not be able to save your preferences. This means that every time you visit this website you will need to enable or disable cookies again.