Sunday, December 14, 2008

Whole Wheat Pasta with Sardine and Tomato Sauce

Quick, easy, delicious, and nutritious. Sardines are a low-mercury fish and are great for heart health. Sardines packed in oil have zero carbs and 24 grams of protein per tin, plus lots of essential omega-3 fatty acids, calcium, and niacin. This dish can be made in less than the time it takes the pasta to cook.

Serves: 2 (easily multiplied)
Total time: About 15 minutes
Work time: About 15 minutes

2 T olive oil
1 onion, diced
pinch dried or fresh thyme leaves
pinch red pepper flakes
1 14.5 oz can diced tomatoes
3 tins sardines packed in olive oil
Juice of 1 lemon
Salt and Pepper to taste
1/2 lb whole wheat pasta shapes or spirals

1. Cook the pasta al dente according to package instructions, but undercook by 1 minute. You can prepare steps 2-? while waiting for the water to boil.
2. Heat a large skillet over medium heat. Add olive oil (or just use olive oil from sardine tins), diced onion, and a pinch of salt. Cook, stirring occasionally, until onions begin to caramelize (soften and brown, but not burn).
3. Add a thyme and red pepper flakes.
4. Add sardines and tomatoes. Break up sardines with cooking utensil. Cook for 1-2 minutes.
5. Add lemon juice, salt, and pepper to taste.
6. Stir pasta into skillet and cook for 1 minute with sauce. Serve.

Variation: Try cumin or rosemary in place of the thyme. Serve over brown rice or a whole grain instead of pasta.

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