Sardine Pasta In Version Healthy
Without being a big kitchen fan, I am comfortable enough in front of a frying pan or pan to enjoy testing and having fun with recipes that I find here and there. One of my great pleasures: start from an existing recipe and tinker with it to produce a healthy version that is just as good and slightly better from a nutritional point of view.
Example here with these sardine pasta from Gordon Ramsay, the British chef and TV presenter, who become sardine and spinach pasta.
Here are the ingredients per person:
- 100g of semi-complete spaghetti.
- 100g net of drained sardines in olive oil (or natural).
- 30g of oatmeal for breadcrumbs.
- 100g spinach (freshly, it’s better, but frozen it works also).
- A clove of garlic.
- Olive oil (if you use natural sardines, otherwise the one in the can is largely sufficient).
- Espelette pepper (whole, in powder…)
- Salt and pepper.
As you can see, I am relatively close to the basic recipe: I just increased the amount of sardine, decreased that of breadcrumbs (which is now based on oatmeal), and replaced the rocket or arugula by spinach.
We begin by peeling and chopping the garlic, then we get back it in a pan with a little olive oil. Mix well and add the oatmeal. Cook over medium heat until the whole is gilded well (garlic and oatmeal). Season (salt, pepper), mix the whole then make drain on paper towels.
Cook spaghetti al dente. Tip: To make sure they are successful, remove one minute from the time indicated on the package, and at the end of the time, pour the pasta into a drainer, they will continue to cook in the vapor while remaining firm.
Drain the sardines. Keep the oil for the sauce if you have sardines in oil, and heat in a pan (use olive oil). Add the spinach leaves (or frozen spinach) and cook. Meanwhile, remove the edges of the sardines and then chop them roughly. Add them in the pan with Espelette pepper (chopped if it is whole). You can add a little garlic again according to your tastes.
Drain the pasta, and add them in the pan with the sardines and spinach. Mix well, add the oregano, then salt / pepper if necessary. Mix again and serve immediately in plates, garnishing with breadcrumbs.
Total per person:
- Calories: 713 Kcal
- Protein: 42 g (23.5%).
- Carbohydrates: 88 g (49.3%)
- Lipid: 21.5 g (27.2%)
Enjoy your meal!