NUTRITION

SERVINGS

INGREDIENTS

2 oz Whole wheat spaghetti

6 oz Canned sardines in water

1 tsp Extra virgin olive oil

2 cloves Garlic

1 tbsp Capers

1 tbsp Fresh lemon juice

0.5 tsp Lemon zest

0.25 cup Fresh parsley

0.25 tsp Crushed red pepper flakes

0.25 tsp Sea salt

0.25 tsp Black pepper

PREPARATION

• 1

  Bring a large pot of salted water to a boil and cook the whole wheat spaghetti according to package directions until al dente.

• 2

  While the pasta cooks, heat the extra virgin olive oil in a large skillet over medium heat.

• 3

  Add the minced garlic and crushed red pepper flakes to the skillet, sautéing for 1 minute until fragrant but not browned.

• 4

  Gently fold in the drained sardines and capers, breaking the sardines into large, bite-sized pieces with a wooden spoon.

• 5

  Reserve 0.25 cup of the pasta cooking water, then drain the pasta.

• 6

  Add the cooked pasta, reserved pasta water, lemon juice, and lemon zest to the skillet with the sardines.

• 7

  Toss everything together over low heat for 1-2 minutes until the sauce coats the pasta evenly.

• 8

  Remove from heat and stir in the fresh chopped parsley, sea salt, and black pepper before serving.