Green Gem salad
This fresh salad is very low in fat, a perfect accompaniment to heavy BBQ food
Tomato & sardine orzo with olive gremolata
Serves 4
Easy
Prep:
Cook:
Use two hero ingredients – canned fish and dried pasta – in this weeknight winner which takes 30 minutes to make. You can add more or less chilli to taste
Skip to ingredients
- 2 tbsp olive oil
- 1 shallotfinely chopped
- 2 garlic clovesfinely chopped
- ½ tsp chilli flakes
- 250g orzo
- 400g can chopped tomatoes
- 2 x 120g can sardines in tomato sauce
For the gremolata
- 40g pitted green olivesroughly chopped
- 15g parsleyleaves picked
- ½ lemonzested and juiced
Nutrition: Per serving
- kcal428
- fat14g
- saturates3g
- carbs51g
- sugars5g
- fibre5g
- protein21g
- salt0.87g
Method
step 1
Heat the oil in a deep frying pan over a medium heat and cook the shallot for 8-10 mins, stirring often until softened and golden at the edges. Stir in the garlic and chilli flakes, cook for 2-3 mins, then stir in the orzo.
step 2
Pour in the tomatoes and two cans of water. Bring to the boil, then reduce the heat to a simmer and bubble for 8-10 mins, stirring often until al dente.
step 3
While the orzo cooks, make the gremolata. Combine the olives, parsley, lemon zest and juice with a pinch of salt and grinding of black pepper. When the pasta is done, flake in the sardines along with their sauce, and stir to combine.
step 4
Serve the orzo sprinkled with the gremolata and another grinding of black pepper, if you like.
