Spaghetti with sardines and orange
Exercise addicts need their carbohydrate, especially after a long run or a tough session in the gym. They also need plenty of omega 3 fats to boost immunity and help prevent the colds and infections that are rife at this time of year. Try this fresh and zesty spaghetti with the oily goodness of sardines. The pine nuts are a good source of zinc which is needed to build muscle, and the wholewheat pasta is an easy way to eat extra fibre.
Ingredients
Per portion: 575 kcal, 20g fat, 26g protein, 77g carbohydrate
25g sultanas
Juice half orange and zest 1 orange
200g wholewheat spaghetti
1 tbsp pine nuts
120g can sardines in tomato sauce
1 tbsp extra virgin olive oil
Handful of flat leaf parsley, finely chopped
1 clove garlic, peeled and finely chopped
Method
In a small bowl, soak the sultanas in the orange juice.
Meanwhile, cook the spaghetti according to packet instructions. While cooking, toast the pine nuts in a small frying pan until golden brown.
Drain the pasta and return to the pan with a little of the cooking water. Add the sardines and roughly flake into the pasta with a fork.
Stir in the sultanas and orange juice, olive oil, and season. Heat through gently then sprinkle with the orange zest, parsley and chopped garlic.
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