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Sicilian courghetti with sardines
September '16



This is inspired by my trip last week to Sicily and the beautiful pasta I enjoyed there with friends. Unfortunately on a day to day basis me and pasta can’t be good friends, the high carb, high gluten combo is a killer for me. Genetically I’m just not well equipped for to process it. Having said that there are loads of pasta alternatives spiralized courgette being one. The dish is super cheap using tinned sardines which are nutrient dense in omega 3 fatty acids, minerals and vitamin D.


It is almost entirely a store cupboard dish yet tastes super fresh.


Ingredients –serves 2



½                     Red Onion (finely chopped)

1 clove             Garlic

½ red               Chilli

1 tsp                Olive oil

½ tbsp.             Balsamic vinegar

1 tsp                Wild oregano

1 tin                 Organic chopped tomatoes

1 tin                 Bone broth/Stock/Bouillon

Sea salt and  black pepper

Pinch white pepper

1 tbsp              Capers



3                      Spiralized (you can always use a peeler to make ribbons instead) Courgettes


2 tin                 Sardines in olive oil



Sweat off the onions and garlic in olive oil for 5 mins until a little colour in them and soft. Add rest of the sauce ingredients simmer down for 1 hr (I have recently fallen in love with a pressure cooker, which reduces the time to 20mins). Season to taste.


Steam the courghetti for 2 mins until soft. Meanwhile fry the sardine fillets in their own oil for a minute on each side.


Toss the courghetti with the sauces then place the sardine fillets on top and serve.



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