Sardine and Sun-dried Tomato Pasta

I have been reading a lot lately about the health benefits of sardines and trying to work them (and similar fish such as mackerel) into my cooking repertoire.  This recipe utilizes sun-dried tomatoes; their sweetness stands up well to the oils (omega-3!) and saltiness of the fish.  If you do not have any vegetable or poultry stock available try orange juice for a fresh citrus twist.

Ingredients:

• 8 oz        dried Pasta (i use fusili or penne, but choose your favorite)
• 2 TB        Lucini Premium Select Extra Virgin Olive Oil
• 1               small red Onion, chopped
• 2 TB        Garlic, minced fine
• 3 TB        Pine Nuts (or Flax Seeds)
• 1 can       Sardines in olive oil (3.75 oz), chopped large
• 1/2 C      Vegetable Stock (Chicken Stock will also work)
• 1              dried Chili pepper, crushed
• 1/4 tsp  Black Pepper, ground
• 1/2 tsp  dried Oregano
• 1/4 C      Sun-Dried Tomatoes (dried or olive oil-packed)
• 1/3 C      Lucini Organic 3 Year • Parmigiano Reggiano

Preparation:

Boil a large pot of well salted water.

As the pasta is reaching boil, heat the olive oil in a large skillet or pan over medium heat. Add the onion, and cook for 3-4 minutes until translucent, then add the garlic and pine nuts; cook for two more minutes.

Add pasta to the boiling water and cook until almost tender (‘al dente’).

Stir in the stock, chili pepper and oregano.  Bring to a boil and reduce stock by a half.  Add the sardines and sun-dried tomatoes and when they heat through, reduce heat to low, and simmer until the pasta is  ready.

When the pasta is ready, drain well and add it to the sardines.  Turn the heat off and mix well in the pan.  Let stand for 2 minutes to absorb the flavors of the sauce.  Add the parmesan and mix again.  Divide onto serving plates, and top with more grated Parmesan cheese, if so desired.

Simple Sardine & Bean Salad

Sardines, beans, turmeric and flax seeds are four tasty sources of nutrients.  I like to use fresh beans, but sometimes they can be hard to find.  This recipe packs a protein punch, and anchors a quick lunch or dinner when paired with a green salad or some dark, leafy greens.  Lucini Cherry Balsamic Vinaigrette adds a perfect, bright splash to counter the potential heaviness of the beans and fat of the fish.  And while sardines, beans and flax seeds may sound like the building blocks of a bland, “health over flavor” meal, this dish cedes no points in the taste department.

Ingredients:

• 1      can   Olive Oil packed Sardines (drained)
• 1      can   Organic Beans (Red or White Kidney, Black, Fava, Cannelini or Adzuki – use 1.5 C fresh, if possible)
• 1/4 cup   Sun-dried Tomatoes (sliced crosswise)
• 1                Scallion (green and white parts chopped)
• 1/3 cup   Lucini Cherry Balsamic & Rosemary Vinaigrette
• 1/4 tsp    Salt
• 1/4 tsp    ground Paprika (preferably smoked)
• 1/8 tsp    ground Black pepper
• 1/2 tsp    ground Turmeric
• 1      Tb     Flax seeds, ground (optional)
• 1      Tb     Lucini Basil-infused Extra Virgin Olive Oil

Preparation:

Combine the first eight ingredients in a bowl and mix well.  Add more salt, pepper or paprika to taste.  Cover bowl and rest in refrigerator for at least 30 minutes.  Remove and mix in flax seeds and olive oil before serving.

This dish was inspired, in part, by Dr. Andrew Weil’s Anti-Inflammatory Food Pyramid.