Green Gem salad
This fresh salad is very low in fat, a perfect accompaniment to heavy BBQ food
Tomato & sardine spaghetti with crispy breadcrumbs
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 2 tbsp olive oil
- 30g panko breadcrumbs
- 1 onionfinely sliced
- 300g spaghetti
- 2 garlic clovesgrated
- 2 x 120g cans sardines in tomato sauce
- ½ tsp chilli flakes(optional)
- 200g can chopped tomatoes
- 25g black olivesroughly chopped
- 1 lemonjuiced and zested
- small bunch of flat-leaf parsleyroughly chopped
Nutrition: Per serving
- kcal503
- fat15g
- saturates3g
- carbs67g
- sugars6g
- fibre5g
- protein22g
- salt0.7g
Method
step 1
Put a wide frying pan on a medium heat, and pour in 1 tbsp of the olive oil. Scatter in the breadcrumbs and cook for 4-5 mins, stirring often, until golden and crisp. Season and transfer to a small bowl lined with kitchen paper.
step 2
Wipe out the pan, pour in the remaining 1 tbsp oil, then scatter in the onion and a pinch of salt. Cook for 8-10 mins until softening and golden around the edges. Cook the spaghetti following pack instructions and drain, reserving a little of the cooking water.
step 3
Add the garlic to the frying pan, cook for 1 min, then tip in the sardines and chilli flakes, if using. Gently mash with a wooden spoon to make a thick sauce. Scatter in the olives, lemon juice and cooked spaghetti, along with a good splash of the pasta cooking water. Mix very thoroughly to coat.
step 4
Stir through the chopped parsley, divide between bowls, then sprinkle over the crispy breadcrumbs and serve.
