Pasta Con Sarde

Pasta Con Sarde is a traditional Italian dish from Sicily in the Palermo region. Many people have a few cans of sardines tucked away in their kitchen and making this sardine sauce served over pasta is a great way to use them. It’s a unique combination of fennel, sardines and raisins, served over pasta and topped with toasted breadcrumbs.

 

~ Lower Calorie Pasta Con Sarde ~

Ingredients

Ingredients

  • 6 tbsp whole wheat breadcrumbs
  • butter flavoured cooking spray
  • 1 medium onion, chopped
  • 4 anchovies
  • 1 tbsp extra virgin olive oil
  • 1 head cauliflower, chopped and steamed
  • 1 14.5 oz can pasta con sarde seasoning
  • 8 oz tomato sauce
  • 1 chicken bouillion
  • 12 oz high fibre spaghetti

 

Method

Method

  1. Heat a non-stick frying pan on medium heat and spray with cooking spray.
  2. Toast breadcrumbs until golden, careful not to burn. Set aside.
  3. Sauté onions and anchovies in oil on medium heat until anchovies melt and onions are golden, about 1 – 2 minutes.
  4. Add tomato sauce, 4 oz water and pasta con sarde seasoning and simmer 2-3 minutes.
  5. Add cooked cauliflower, chicken bouillion and pepper to taste and cook an additional 5 minutes.
  6. While the sauce simmers, cook the pasta according to package directions.
  7. When pasta is cooked, divide pasta in 6 bowls (about 1 cup each).
  8. Top each bowl with sauce and 1 tablespoon toasted breadcrumbs and serve.

Serves 6 – Serving Size: 1/6th – Nutrition Per Serving
Calories: 323, Fat: 8g, Protein: 13g, Carbohydrate: 56g, Fibre: 12g