FoodRef · Recipe
Baked Chicken Penne with Tomato Mascarpone Sauce
0 approve · 5 caution · 6 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (6)
- Vegan1.5
- Carnivore2.5
- Paleo2.0
- Keto2.5
- Low-FODMAP2.0
- Whole301.5
Caution (5)
- DASH4.2
- Mediterranean6.0
- Zone5.5
- Anti-Inflammatory5.0
- GLP-15.5
Approve (0)
None in this range
Ingredients
- 4 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- ¼ tsp chilli flakes
- 2 x 400g cans chopped tomatoes
- 1 tsp caster sugar
- 6 tbsp mascarpone
- 4 skinless chicken breasts, sliced into strips
- 300g penne
- 70g mature cheddar, grated
- 50g grated mozzarella
- ½ small bunch of parsley, finely chopped
Instructions
- Heat 2 tbsp of the oil in a pan over a medium heat and fry the onion gently for 10-12 mins. Add the garlic and chilli flakes and cook for 1 min. Tip in the tomatoes and sugar and season to taste. Simmer uncovered for 20 mins or until thickened, then stir through the mascarpone.
- Heat 1 tbsp of oil in a non-stick frying pan. Season the chicken and fry for 5-7 mins or until the chicken is cooked through.
- Heat the oven to 220C/200C fan/gas 7. Cook the penne following pack instructions. Drain and toss with the remaining oil. Tip the pasta into a medium sized ovenproof dish. Stir in the chicken and pour over the sauce. Top with the cheddar, mozzarella and parsley. Bake for 20 mins or until golden brown and bubbling.
Diet-by-diet
High in saturated fat and sodium from cheddar, mozzarella, and mascarpone, and the refined pasta isn't ideal. Some olive oil, tomatoes, and onion help but the cheese-heavy profile limits DASH alignment.
Uses olive oil, tomatoes, garlic, onion, and herbs which are core Mediterranean elements. However, the refined pasta, heavy cheese, and large portion of mascarpone push it away from a traditional Mediterranean balance.
Contains chicken, mascarpone, cheddar, and mozzarella — multiple animal products throughout. Not suitable for vegan eating.
Contains chicken and dairy but is dominated by pasta, tomatoes, onion, garlic, and other plant ingredients that are excluded on carnivore.
Penne pasta and multiple dairy ingredients (mascarpone, cheddar, mozzarella) violate paleo principles, despite the chicken and olive oil being compliant.
300g of penne pasta makes this far too high in carbohydrates for keto, even though the chicken, olive oil, and cheeses fit the macros.
Onion and garlic are high-FODMAP and used as flavor base, plus wheat pasta and dairy creams/cheeses add further FODMAP load.
Pasta, dairy (mascarpone, cheddar, mozzarella), and added sugar all violate Whole30 rules.
Provides protein from chicken and cheese with carbs from pasta and tomatoes, but the macro ratio skews carb- and fat-heavy versus Zone's 40/30/30 target.
Olive oil, tomatoes, garlic, onion, and parsley offer anti-inflammatory benefits, but refined pasta and high saturated fat from cheeses and mascarpone offset these.
Provides lean chicken protein helpful for satiety, but the refined pasta and rich cheese sauce are calorie-dense with limited fiber, making it only moderately GLP-1 friendly.