I am doing the cea-how program and I have a recipe I can adapt to cea how. It is baked chicken with pesto sauce on it. I know pesto counts as my fat and I can have two TBS. However the chicken is chicken breasts and the recipe calls for the pesto to be on the chicken when its raw and then cooked with chicken. I obviously want my four oz chicken and my two TBS pesto but if I cook the chicken with the pesto sauce spread all over chicken like called for how will I get all the fat and oz of chicken needed when its done and I weigh it out? Any suggestions???