Sardines give this dish a subtle flavor but don’t overwhelm it. Our advice is to try it and listen to the rave reviews. Then you can decide if you want to reveal your secret ingredient. This pasta also makes for great leftovers. Serves 4.
- 1 tablespoon olive oil
- 6 cloves garlic, minced
- 1 3.75-ounce can sardines, packed in water, drained
- 1 28-ounce can diced or crushed tomatoes
- 3 tablespoons capers
- ½ cup olives, green or black, pitted and chopped
- ¼ teaspoon cayenne pepper
- ½ teaspoon black pepper
- 2 teaspoons oregano, fresh chopped or 1 teaspoon dried
- 2 teaspoons basil, fresh or 1 teaspoon dried
- 8 ounces dried whole wheat pasta, rotelle or seashell
- 2 tablespoons parsley, chopped
- 2 tablespoons parmesan cheese
- Heat the olive oil over medium heat. Add garlic and sardines and stir together to form a paste, about 3 minutes.
- Add tomatoes, capers, olives, red and black pepper, oregano, and basil. Simmer for 15 minutes.
- Meanwhile, cook pasta in 4 cups water until al dente and drain.
- Combine pasta and sauce and toss to coat.
- Divide onto 4 plates, garnish with parsley and parmesan cheese, and serve.
Per Serving: 340 calories, 17g protein, 52g carbohydrate, 10g fat, 2g sat fat, 5g mono fat, 19mg cholesterol, 2g fiber, 608mg sodium.
THE SEASONED COOK You don't have to debone the sardines before cooking. And, they provide a good source of calcium.