spicy sardine pasta

I've blogged about a recipe similar to this (sans sardines) before, but I love this recipe because it's the ultimate storecupboard one. The initial idea came from Delia, though I've twisted it a bit.

It's a bit more filling than my normal pasta recipes because I've been trying to eat a bit more on the nights before my run-days (Tuesdays, Fridays and Sundays). Hope you like it...

Spicy sardine pasta
(serves 2)

1 tin skinless and boneless sardines in olive oil, broken into pieces, oil reserved
1 chilli, finely chopped
1 clove of garlic, finely chopped
30 g capers
100 g black olives in brine, halved
1 tin of chopped tomatoes
1 tbsp tomato puree
200 g pappardelle pasta
salt and pepper

Put the pasta on to boil.

Then heat the oil from the sardines in a frying pan. Add the chilli and garlic and cook for a few minutes, making sure not to burn it. Then add the capers, olives and sardines and stir until coated. Pour in the chopped tomatoes and stir. Allow to simmer for 4-5 minutes.

When the pasta's ready, drain it immediately and return to the pot. Pour the sauce over and add the tbsp of tomato puree. Stir through and serve immediately.

Calories: 700 per serving. (As I said, this is more than I normally have for dinner. But given that I'm exercising the following day, I'll need every one of those 700...)

love your cupboard

Not all great meals have to be made with fresh produce. A wealth of tasty, healthy options can be found behind the cabinet door.

Take for example this Delia recipe, which I cooked last night. Sardines? Check. Chopped tomatoes? Check. Linguine (or other long pasta)? Check. Capers? Chilli? Garlic? Well, in the fridge, but check.

Sardines may not be the most exciting ingredient ever, but they’re great and really flexible. Sardines on toast, or in salads, are easy (and cheap) ways to add some protein to your meal. A tin is usually less than 40p (and given the current economic climate, that’s real value). If you choose the ones in olive oil, too, then you can use some of that oil in the cooking rather than your own olive oil. Extra flavour at no extra cost.

The only ingredient that really has to be fresh here is the basil, I think. Chillis and garlic, while usually on hand in their fresh versions anyway, can be used in their jarred forms (or even in their dried spice forms). But if you don’t have basil, a spoon of pesto wouldn’t hurt here, I should think…

One suggestion: use a 400g tin of chopped tomatoes rather than a 200g tin. You’ll get a saucier consistency, ensuring the pasta doesn’t dry up or get sticky.

Calories for a serving with 100g linguine: 428. Not too shabby, really. Should you want to bulk out the meal with some fresh ingredients, a fresh spinach salad would be lovely.