SPAGHETTI WITH SARDINES RECIPE | BBC GOOD FOOD
This storecupboard supper is super quick and superhealthy to boot
Provided by Good Food team
Categories Dinner, Main course
Total Time 20 minutes
Prep Time 5 minutes
Cook Time 15 minutes
Yield 4
Number Of Ingredients 9
Steps:
- Cook the spaghetti in a large pan of boiling salted water according to pack instructions. Meanwhile, make the sauce. Heat the oil in a medium pan and cook the garlic for 1 min. Add the chilli flakes, tomatoes and sardines, breaking up roughly with a wooden spoon. Heat for 2-3 mins, then stir in the olives, capers and most of the parsley. Mix well to combine.
- Drain the pasta, reserving a couple of tbsp of the water. Add the pasta to the sauce and mix well, adding the reserved water if the sauce is a little thick. Divide between 4 bowls and sprinkle with the remaining parsley.
Nutrition Facts : Calories 495 calories, FatContent 14 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 77 grams carbohydrates, SugarContent 5 grams sugar, FiberContent 5 grams fiber, ProteinContent 21 grams protein, SodiumContent 1.07 milligram of sodium
LONGEVITY PASTA WITH BREADCRUMBS, CAPERS, SARDINE…
Renowned Dr. Will Li combines anti-aging ingredients, including sardines, capers, parsley and lemon, into a healthy + flavor-packed pasta.
Provided by Dr. Will Li
Number Of Ingredients 19
Steps:
- Bring a large pot of water to a boil
- Meanwhile, place the bread in a food processor (or blender) and pulse until uniform coarse breadcrumbs result, about 1 minute
- Set aside
- Pour the olive oil from the tin of sardines into a large pan and heat over medium heat
- Add the garlic and sauté for 1 minute
- Add the breadcrumbs and stir continuously until golden brown and crunchy, about 4 minutes
- Remove from the heat to prevent burning, transfer the toasted breadcrumbs to a plate and set aside
- Clean the pan
- Heat the EVOO in the same pan over medium-high heat, add the onions and sauté until just caramelized, about 5 minutes
- Add the sardines, breaking them into pieces with a fork, and mix evenly with the onions
- Stir in the capers, parsley, lemon zest and red pepper flakes
- Squeeze in the juice from the lemon
- Mix the sauce gently and turn off the heat
- Cook the spaghetti in the boiling water until just al dente, about 7 minutes
- Drain and reserve ½ cup of the pasta water
- Add the spaghetti to the sauce, season to taste with salt and pepper and mix until evenly combined
- Turn the heat to medium, add the pasta water and cook, stirring, until the liquid is absorbed, about 1 minute
- Sprinkle the pasta with the toasted breadcrumbs, reserving some for serving, then mix again
- Serve immediately, topping each portion with another pinch of breadcrumbs
- Garnish with a lemon wedge and sprig of parsley
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