45 Inch Pounds. That's 3 and 3/4 FP.
Some tables leave out the note that it's IP not FP. You'd likely snap them off trying to get 45fp on them....
If you don't have an IP torque wrench, hold the ratchet right by the head. Don't use the handle. I grip the head with my finger tips.
You can also make a big nut driver if you have a 1/2 drive extension and a 1/2-3/8 adaptor.
If I remember right the FelPRo gasket is just cut rubber. It's what I used when I last did mine.
I'm not sure where to get the one with metal inserts in the aftermarket. GM says their silicone/metal gasket (#10124688) can only be used if you have the cover with a smooth flange. (They also say NEVER use only RTV to seal this one. Gasket is required.) I believe GM's gasket is to be installed completely dry but it's been so long since I saw one I'm not 100% sure.
If the cover has dimples where the gasket goes you should use cork/rubber. (GM says this cover will work with RTV only but a gasket is really prefered.)
(GM TSB 91-6-11 dated 10/90, Gasket vs. RTV on Rocker Arm Cover.)
GMpartsdirect.com has the 10124688 gasket above listed for $9.62. I don't know if it comes with the EGR gasket but that's only about a dollar at Autozone and Pep Boys.