Pasta with sardines, low sodium
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 620.9
- Total Fat: 31.7 g
- Cholesterol: 60.0 mg
- Sodium: 135.2 mg
- Total Carbs: 58.3 g
- Dietary Fiber: 4.1 g
- Protein: 23.5 g
View full nutritional breakdown of Pasta with sardines, low sodium calories by ingredient
Introduction
The fat content of this is high, but it's heart-healthy Omega 3's (from the sardines) and olive oil. You can totally budget this meal into a day -- and it's so delicious, it's worth it. I use the Crown Prince brisling sardines in spring water, which I found at Whole Foods -- they're low in sodium and delicious. If you aren't sure about whether you'll like sardines, give this quick recipe a try! (This is a single serving dinner, but you can easily double it) The fat content of this is high, but it's heart-healthy Omega 3's (from the sardines) and olive oil. You can totally budget this meal into a day -- and it's so delicious, it's worth it. I use the Crown Prince brisling sardines in spring water, which I found at Whole Foods -- they're low in sodium and delicious. If you aren't sure about whether you'll like sardines, give this quick recipe a try! (This is a single serving dinner, but you can easily double it)Number of Servings: 1
Ingredients
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1 can Crown Prince sardines in spring water, drained and lightly rinsed, then chopped
1 cup cooked pasta, such as farfalle (bow tie) or spaghetti (you can cook the pasta while preparing the sardines)
1 Tbs olive oil
1/2 of 1/3 cup (.16 cup) of unseasoned panko breadcrumbs (4-C brand is low in sodium)
1 clove garlic, minced
1/4 onion, chopped
2 Tbs dry white wine
2 Tbs fresh lemon juice
1/4 cup fresh finely chopped parsley
freshly ground black pepper
Directions
Boil a pot of water and cook the pasta per the box's instructions. (Once it's finished, drain the pasta -- but to save time, get started on the rest of the recipe while it's cooking.)
While the pasta is cooking, in a nonstick skillet, heat half a tablespoon of olive oil over medium heat and then add the breadcrumbs until toasted golden brown. Set the toasted breadcrumbs in a bowl aside.
In the same skillet, heat the rest of the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the garlic and cook for one minute, stirring, then add the sardines and the white wine. Cook, stirring, for 2-3 minutes, until the wine has been evaporated. Turn off the heat, add the lemon juice, freshly ground pepper to taste, and parsley, and stir.
Toss the sardine mixture in a bowl with the cooked pasta and toasted breadcrumbs. Season to taste with another squeeze of lemon juice and more black pepper, if you want. Enjoy!
Number of Servings: 1
Recipe submitted by SparkPeople user OAKDOLL.
While the pasta is cooking, in a nonstick skillet, heat half a tablespoon of olive oil over medium heat and then add the breadcrumbs until toasted golden brown. Set the toasted breadcrumbs in a bowl aside.
In the same skillet, heat the rest of the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the garlic and cook for one minute, stirring, then add the sardines and the white wine. Cook, stirring, for 2-3 minutes, until the wine has been evaporated. Turn off the heat, add the lemon juice, freshly ground pepper to taste, and parsley, and stir.
Toss the sardine mixture in a bowl with the cooked pasta and toasted breadcrumbs. Season to taste with another squeeze of lemon juice and more black pepper, if you want. Enjoy!
Number of Servings: 1
Recipe submitted by SparkPeople user OAKDOLL.
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