Creamy Sardine and Dill Pasta |
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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 4 |
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The small edible bones of canned sardines, softened and made digestible by the canning process, are a good source of calcium. As Dr Weil says, they are a good source of calcium and omega-3 fatty acids. The sardines in this dish add a very subtle fish flavor without being overpowering. Ingredients:
1 lb penne rigate |
1 teaspoon flour |
1 (4 ounce) can sardines in oil, drained (king oscar's double layer) |
1 teaspoon garlic, minced |
1 cup low sodium chicken broth |
1/2 teaspoon fresh ground black pepper |
2 tablespoons lemon juice |
2 ounces unsalted butter or 2 ounces unsalted margarine |
1 cup jarlsberg cheese, coarsely grated |
1/2 cup cream |
1/4 cup dill, finely chopped |
1 medium spanish onion, sliced |
Directions:
1. Cook pasta in a large pan of boiling water as directed on package directions, 10-12 minutes or until al dente. Drain well.
2. Melt butter in same pan. Gently cook onion and garlic, until translucent, about 5 minutes.
3. Use on low heat to avoid browning. Blend in flour and cook, stirring for 1 minute.
4. Stir in lemon juice and, chicken broth. Bring to boil stirring constantly. Reduce heat to gentle simmer.
5. Add warm pasta, sardines, cream, dill and pepper, stir until heated through.
6. Mix in cheese just before serving.
7. Serve at once with a salad, some robust wine, and hot crusty bread.
8. Enjoy!
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