Spicy Sardine Pasta

Gorgeous microwave meal

Ingredients

• 100g penne pasta
• 1/2 carton passata(crushed tomatoes)
• 1 tin sardines
• Cinnamon
• Paprika
• Tabasco sauce
• Fresh lemon
• Fresh parsley
• 1 garlic clove
• 1/2 stock cube(I used vegetable)
• Microwave safe bowl (I use Pyrex 1 litre)

Instructions

STEP 1:

1. Weigh out 100g pasta along with the 1/2 stock cube into a bowl and add just enough boiling water to cover. Place it in the microwave and cook for 12 minutes. Check the pasta every 3-4 minutes and give it a stir to stop it all from sticking together. The idea is that the pasta will end up absorbing most of the water with very little left.

STEP 2:

STEP 3:

2. While the pasta cooks you can chop the parsley. (According to nutritiondata.self.com 10g of fresh parsley contains 205% vitamin K, 22% vitamin C and 16% vitamin A)

STEP 4:

STEP 5:

3. If you have bought the cheaper tin of sardines then it probably will contain bones. Take this time to drain the fish and remove the bones.

STEP 6:

STEP 7:

4. Peel and finely mince the garlic to a paste.

STEP 8:

STEP 9:

5. When the pasta is cooked add the garlic, sardines, passata, cinnamon, Tabasco and paprika. Give the bowl a good mix to help combine everything and to break up the sardines into smaller pieces.

STEP 10:

STEP 11:

6. Return to the microwave and cook for 4-5 minutes until its heated through completely.

STEP 12:

STEP 13:

7. Finish the pasta by sprinkling over the parsley and squirting over a wedge of fresh lemon.

STEP 14:

STEP 15:

This meal costs about £1 and if you’re using the more expensive tins of fish which are boneless then about £1.30.