Spaghetti with sar­dines


Serves 4 Prep 5 mins Cook 15 mins 400g spaghetti

1 tbsp olive oil

2 gar­lic cloves, crushed pinch chilli flakes

227g can chopped toma­toes

2 x 95g cans skin­less and bone­less sar­dines in tomato sauce

100g pit­ted black olives, roughly chopped

1 tbsp ca­pers, drained small bunch pars­ley, chopped

1 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, then cook the gar­lic for 1 min. Add the chilli flakes, toma­toes and sar­dines, break­ing up roughly with a wooden spoon. Cook for 2-3 mins, then stir in the olives, ca­pers and most of the pars­ley. Mix well to com­bine.

2 Drain the pasta, re­serv­ing a few tb­sps of the wa­ter. Add the pasta to the sauce and mix well, adding the re­served cook­ing wa­ter if the sauce is a lit­tle thick. Di­vide be­tween four bowls and sprin­kle with the re­main­ing pars­ley to serve. PER SERV­ING 495 kcals, fat 14g, sat­u­rates 2g, carbs 77g, sug­ars 5g, fi­bre 5g, pro­tein 21g, salt 1.1g

At less than £1 per serv­ing, this quick, healthy sup­per is great value

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