Low GI Conchiglioni With Roasted Tomato Sauce Recipe

The conchiglioni and the tomatoes have a low glycaemic index, making the dish ideal for the night before a big workout. In fact, this is one of my favourite pre-race meals as it is so light on the stomach. 

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Cooking time
20 minutes
2 people

Nutritional facts

Calories 594 (kcal)
Protein 21.1 (g)
Carbs 95.3 (g)
Fat 14.4 (g)

Recipe Information

Prep: 30 minutes Cooking: 20 minutes
Serves: 2

Ingredients hide check list

Conchiglioni are basically enormous pasta shells — you can find them on the pasta shelf of most supermarkets. The tomatoes are rich in vitamin C, vitamin A, and B vitamins (niacin, riboflavin, magnesium, phosphorous and calcium) and are also a good source of fibre and the antioxidant lycopene (good for fighting disease). The cheese adds a little protein to the dish.


1. Cut the tomatoes in half and place on a baking sheet.  

2. Sprinkle over balsamic vinegar, olive oil, sugar, salt and pepper and place in the oven at about 170ºC.  

3. Add the garlic about 5 minutes before you remove from the oven — after about 30 to 40 minutes.  

4. Transfer to a saucepan, scraping off all the caramelised bits as well, add the sugocasa (basically posh tinned tomatoes but less acidic than tinned tomatoes — and can be found on the same shelf in the supermarket. Use small tin of chopped tomatoes as alternative or you can use more fresh tomatoes instead if you have them) and chili if you are using it and cook very gently, covered, for another 20 minutes or so, stirring every now and then.  

5. Add more balsamic, olive oil, seasoning, maybe some Lea & Perrins etc. to taste. Add the chopped basil at the last minute.  

6. Grill the bacon until really crispy.  

7. Cook the pasta shells in salted water according to pack instructions — warning, you need a big saucepan. When you drain the pasta, leave some of the cooking liquid to stop it getting sticky, and add some olive oil.

8. Serve the pasta in large individual pasta dishes with some sauce on top. Place a slice of bacon on top with some basil leaves and pieces of feta sprinkled over.