(for two adults)
Sardines are a good source of omega 3 fatty acids which prevent cardiac ailments, reduce the risk of blood clots and control blood pressure. They are also rich in vitamins B12 and D, calcium and minerals such as potassium, magnesium, zinc, iron, niacin and phosphorous.
Ingredients
240 gm sardines in brine, bones and skin removed and flaked
150 gm whole wheat pasta
1 finely chopped small onion
1 tbsp olive oil
½ lemon
1 tsp mustard sauce
50 gm black olives, halved
½ cucumber, halved lengthways, deseeded and
finely diced (optional)
40 gm mixed salad leaves of choice
½ cup boiled corn
Salt to taste
Preparation guide
Remove lemon skin. This is lemon zest.
Now squeeze the lemon and collect juice in a bowl.
Boil the pasta in water with a pinch of salt. Rinse in cold water and set aside.
Soak the onion in boiling water for 5 minutes and drain.
In a large mixing bowl, add the oil, lemon zest, lemon juice and mustard sauce and whisk well.
Add the pasta, onions, olives and sardines. Set aside to cool. Add the corn.
Stir in the cucumber and salad leaves and
serve.
