Sardine Spaghetti with Garlic, Chilli, Lemon and Spinach

Wholewheat spaghetti tossed with tinned sardines, garlic, chilli, lemon, spinach and parsley. A store-cupboard dinner with 34g of protein and oily fish omega-3 fats, ready in 25 minutes.

Dinner

Serves 2

A white bowl of spaghetti tossed with garlic, chilli flakes and chopped parsley, topped with a whole sardine fillet and a sprig of parsley, with more bowls of pasta behind

Ingredients

150g/5oz wholewheat spaghetti
1 tsp salt, for the pasta water
2 x 120g/4oz tins sardines in olive oil, drained (about 180g/6oz drained)
1 tbsp (15ml) extra virgin olive oil (or use 1 tbsp of oil from the tins)
3 garlic cloves, thinly sliced
½ tsp chilli flakes
1 lemon: finely grated zest and 2 tbsp (30ml) juice
100g/3½oz baby spinach
A small bunch of flat-leaf parsley (about 20g), chopped, plus a few sprigs to serve
Black pepper

Method

Boil the kettle, pour the water into a large pan, add the salt and bring back to the boil. Add the spaghetti and cook following the pack, usually 10 to 12 minutes, until just tender. Before draining, scoop out a mug of the cooking water.
Meanwhile, set aside 2 whole sardines for the top and break the rest into large chunks, removing any large bones if you like (the small soft bones are edible and a good source of calcium).
About 3 minutes before the pasta is ready, heat the oil in a large frying pan (skillet) over a low to medium heat. Add the garlic and chilli flakes and cook gently for 1 to 2 minutes, until the garlic is pale golden; do not let it brown or it will taste bitter.
Add the drained spaghetti, the spinach, lemon zest and juice and 3 to 4 tbsp of the cooking water. Toss over the heat for 1 to 2 minutes, until the spinach has wilted and the pasta is glossy, adding a splash more water if it looks dry.
Gently fold in the sardine chunks and most of the parsley and heat for 1 minute. Season with pepper; you should not need more salt. Serve topped with the whole sardines, the rest of the parsley and a few parsley sprigs. It is best eaten straight away; cool any leftovers quickly, keep them in the fridge and eat within 1 day.

Why it works

A bowl gives you about 34g of protein for 537 calories, most of it from the sardines and wholewheat pasta.

Why tinned sardines. Sardines are an oily fish, rich in the omega-3 fats EPA and DHA, and one of the few foods that naturally contain vitamin D. The small, soft bones in tinned sardines are edible and add calcium. The NHS advises at least two portions of fish a week, one of them oily, and a tin in the cupboard makes that easy.

Why it is tagged for testosterone. Low vitamin D levels have been linked to lower testosterone in observational studies, although supplement trials in men without a deficiency show mixed results. This bowl also gives you plenty of protein, which matters if you train.

Why it is tagged for blood sugar. With 50g of carbohydrate, inside our limit for the blood sugar tag, plenty of protein from the fish and fibre from the wholewheat pasta and spinach, this bowl is less likely to cause a sharp rise in blood sugar than a bowl of white pasta.

Contains fish and wheat (gluten). Free from milk, eggs, nuts, peanuts, soya and sesame as written. Tinned sardines are salty, so no salt is added to the sauce. If you are pregnant, breastfeeding, planning a pregnancy or may have a baby one day, the NHS advises no more than 2 portions of oily fish a week. For sardines on toast, try the sardine and white bean smash.

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Breakfast

chestnut mushrooms, olive oil, garlic, thyme, spinach, oat cream, lemon juice, sourdough, avocado

Thick slices of toasted sourdough piled with creamy garlic mushrooms and wilted spinach, with slices of avocado on a white plate

vegan-banana-oat-pancakes-berries

Vegan Banana Oat Pancakes with Berries

Breakfast

banana, rolled oats, plain flour, baking powder, soya milk, vanilla, cinnamon, rapeseed oil, raspberries, blueberries, maple syrup

A tall stack of fluffy golden pancakes topped with raspberries and a drizzle of maple syrup, with blueberries on the plate and a bowl of berries behind

chunky-guacamole-baked-pitta-chips

Chunky Guacamole with Baked Pitta Chips

Snack

avocados, tomatoes, red onion, green chilli, coriander, lime, wholemeal pitta, olive oil

A small white cup of chunky guacamole with a golden toasted pitta chip dipped in it, garnished with coriander, beside cherry tomatoes and halved avocados

chicken-souvlaki-skewers-red-cabbage-salad

Chicken Souvlaki Skewers with Red Cabbage and Tomato Salad

Dinner

chicken breast, olive oil, lemon, garlic, oregano, red cabbage, red onion, tomatoes, carrots, lettuce, parsley

Grilled chicken souvlaki skewers on a plate with a crunchy salad of shredded red cabbage, red onion and tomato, carrot strips and celery leaves

creamy-lemon-garlic-prawn-tagliatelle

Creamy Lemon Garlic Prawn Tagliatelle

Dinner

tagliatelle, king prawns, olive oil, garlic, chilli flakes, half-fat creme fraiche, lemon, parmesan, parsley

A plate of tagliatelle in a light creamy lemon garlic sauce topped with pink prawns, chopped parsley and grated Parmesan

chicken-spinach-courgette-salad-feta-olives

Chicken, Spinach and Courgette Salad with Feta, Olives and Almonds

Lunch

chicken breast, olive oil, courgette, spinach, cherry tomatoes, black olives, feta, flaked almonds, oregano, lemon, dijon mustard, honey

A bowl of baby spinach salad with sliced chicken breast, cherry tomatoes, courgette, black olives, cubes of feta and flaked almonds, drizzled with a mustard dressing

black-bean-sweetcorn-quesadillas-salsa

Black Bean and Sweetcorn Quesadillas with Salsa

Lunch

wholemeal tortillas, black beans, sweetcorn, red onion, red pepper, cumin, smoked paprika, chilli powder, reduced-fat cheddar, tomatoes, lime, coriander, greek yogurt, olive oil

Golden wholemeal quesadilla wedges stacked on a slate board with a spiced black bean filling, fresh coriander, a bowl of tomato salsa and a pot of yogurt dip

fried-eggs-rye-soft-cheese-pea-shoots

Fried Eggs on Rye with Soft Cheese and Pea Shoots

Breakfast

eggs, rye bread, light soft cheese, olive oil, pea shoots, black pepper, chilli flakes

Two sunny-side-up fried eggs with golden runny yolks and cracked black pepper on dark rye toast spread with soft cheese and pea shoots

ricotta-cherry-tomato-bruschetta

Ricotta and Cherry Tomato Bruschetta with Basil

Snack

sourdough, garlic, ricotta, lemon, cherry tomatoes, olive oil, basil

Toasted bread spread with creamy ricotta and topped with quartered cherry tomatoes and chopped basil, with olive oil, lemon and basil leaves

stuffed-aubergines-lentils-feta

Stuffed Aubergines with Lentils, Tomato and Feta

Dinner

aubergines, olive oil, onion, garlic, cumin, smoked paprika, cinnamon, green lentils, chopped tomatoes, tomato puree, tomatoes, feta, parsley

Baked aubergine halves filled with a spiced tomato and lentil mixture, topped with tomato slices, golden crumbled feta and fresh parsley

beef-broccoli-stir-fry-rice

Beef and Broccoli Stir-Fry with Rice

Dinner

brown rice, beef steak, cornflour, oil, broccoli, garlic, ginger, sesame seeds, soy sauce, oyster sauce, brown sugar, sesame oil

A plate of tender sliced beef and broccoli florets in a glossy savoury sauce served beside white rice, with chopsticks

sesame-seared-tuna-salad-egg

Sesame-Crusted Seared Tuna Salad with Egg and Ginger Dressing

Lunch

tuna steaks, sesame seeds, rapeseed oil, eggs, lettuce, cherry tomatoes, cucumber, pepper, tamari, sesame oil, lemon, honey, ginger

Slices of sesame-crusted seared tuna with pink centres on a salad of lettuce, cherry tomatoes and halved boiled eggs with a ginger dressing

asian-chicken-lettuce-wraps

Asian Chicken Lettuce Wraps with Water Chestnuts

Lunch

chicken mince, rapeseed oil, garlic, ginger, carrots, water chestnuts, spring onions, lettuce, peanuts, chives, soy sauce, hoisin, sesame oil

A romaine lettuce leaf filled with savoury minced chicken next to a second wrap topped with chopped peanuts and chives, on a metal plate

mediterranean-vegetable-frittata-spinach-feta

Mediterranean Vegetable Frittata with Spinach, Peppers and Feta

Breakfast

eggs, olive oil, red onion, red pepper, spinach, sun-dried tomatoes, feta, parsley

A golden vegetable frittata with spinach and crumbled white cheese in a cast iron pan, with one slice on a white plate

caprese-skewers-basil-pesto

Caprese Skewers with Basil Pesto

Snack

cherry tomatoes, mozzarella, basil, pine nuts, olive oil, lemon juice, garlic

Skewers of cherry tomatoes, mozzarella balls and basil leaves drizzled with green pesto on a dark tray, with toasted bread beside them

turkish-chicken-casserole-mushrooms-peppers

Turkish Chicken Casserole with Mushrooms and Peppers (Tavuk Güveç)

Dinner

chicken thighs, olive oil, onion, garlic, mushrooms, red pepper, yellow pepper, green pepper, tomatoes, tomato puree, paprika, thyme, pul biber, chicken stock, parsley

A terracotta dish of chicken pieces cooked with mushrooms, red and yellow peppers and green chilli, on a patterned Turkish plate

chana-masala-chickpea-curry-rice

Chana Masala (Chickpea Curry) with Basmati Rice

Dinner

brown basmati rice, oil, cumin, onion, garlic, ginger, green chilli, coriander, turmeric, chilli powder, tomato puree, chopped tomatoes, chickpeas, garam masala, lemon juice

A blue plate of chana masala, chickpeas in a spiced tomato and onion sauce, with basmati rice and fresh chopped herbs

vietnamese-rice-paper-rolls-prawns

Vietnamese Rice Paper Rolls with Prawns and Hoisin Peanut Dip

Lunch

rice paper, rice noodles, prawns, carrots, red pepper, cucumber, avocado, lettuce, mint, coriander, hoisin, peanut butter, lime

Fresh Vietnamese rice paper rolls cut in half to show prawns, rice noodles, avocado, carrot, red pepper and herbs, with a small bowl of dipping sauce

grilled-chicken-salad-avocado-apple

Grilled Chicken Salad with Avocado, Apple and Yogurt Dressing

Lunch

chicken breast, olive oil, smoked paprika, garlic powder, salad leaves, cherry tomatoes, cucumber, apple, avocado, sugar snap peas, greek yogurt, dijon mustard, lemon, honey

A blue bowl of salad with sliced grilled chicken drizzled with creamy dressing, avocado, apple slices, cucumber, cherry tomatoes and green leaves

avocado-toast-jammy-egg-walnuts

Avocado Toast with Jammy Egg, Walnuts and Chilli

Breakfast

sourdough, avocado, lemon juice, eggs, walnuts, parsley, chilli flakes

Smashed avocado on toasted sourdough topped with a halved soft-boiled egg, chopped walnuts, fresh parsley and chilli flakes

devilled-eggs-greek-yogurt-paprika

Devilled Eggs with Greek Yogurt and Paprika

Snack

eggs, greek yogurt, dijon mustard, lemon juice, smoked paprika, dill, spring onion

Devilled egg halves with a creamy yolk filling, dusted with paprika and dried herbs and topped with sliced spring onions, in two white dishes

japanese-ginger-pork-shogayaki-cabbage

Japanese Ginger Pork (Shogayaki) with Shredded Cabbage and Rice

Dinner

brown rice, pork loin, cornflour, oil, onion, cabbage, rice vinegar, sesame seeds, spring onion, ginger, garlic, soy sauce, mirin

Sliced pan-fried pork in a glossy ginger sauce with a mound of finely shredded cabbage on a white plate, with a bowl of soup beside it

chicken-massaman-curry-potatoes-carrots

Chicken Massaman Curry with Potatoes and Carrots

Dinner

jasmine rice, chicken thighs, oil, onion, massaman curry paste, coconut milk, chicken stock, potatoes, carrots, fish sauce, tamarind, brown sugar, peanuts, lime, coriander

A bowl of white jasmine rice topped with massaman curry of potatoes and carrots, peanuts, coriander leaves and lime wedges

spicy-pork-ramen-soft-boiled-egg

Spicy Pork Ramen with Soft-Boiled Egg and Bamboo Shoots

Lunch

pork tenderloin, oil, eggs, ramen noodles, pak choi, bamboo shoots, spring onions, chicken stock, miso, soy sauce, sriracha, garlic, ginger, sesame oil

A bowl of spicy orange ramen broth with a halved soft-boiled egg, sliced pork, bamboo shoots and red chilli threads

thai-basil-chicken-pad-krapow-green-beans

Thai Basil Chicken (Pad Krapow) with Green Beans

Lunch

brown rice, chicken thighs, green beans, garlic, shallot, chillies, basil, oil, soy sauce, oyster sauce, fish sauce, brown sugar

A white bowl of Thai basil chicken stir-fry with green beans, basil leaves, fresh red chilli and whole dried chillies

protein-french-toast-berries-greek-yogurt

Protein French Toast with Berries and Greek Yogurt

Breakfast

wholemeal bread, eggs, egg whites, milk, cinnamon, vanilla, rapeseed oil, greek yogurt, strawberries, blueberries, almonds, honey

A thick slice of golden French toast topped with Greek yogurt, strawberries, blueberries, flaked almonds and a drizzle of honey

tofu-pad-thai-vegetables

Tofu Pad Thai with Vegetables

Dinner

tamari, tamarind, brown sugar, lime, rice noodles, tofu, oil, garlic, carrots, eggs, beansprouts, spring onions, peanuts, coriander

A plate of pad thai rice noodles with golden tofu, egg, beansprouts, carrot and spring onions, topped with peanuts, coriander and lime

prawn-vegetable-paella

Prawn (Shrimp) and Vegetable Paella

Dinner

olive oil, onion, red pepper, garlic, tomatoes, smoked paprika, saffron, paella rice, stock, green beans, peas, prawns, lemon, parsley

A wide paella pan of golden saffron rice with king prawns, red pepper, green beans, peas, lemon wedges and parsley

chicken-cacciatore-peppers-olives

Chicken Cacciatore with Peppers and Olives

Dinner

chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley

A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley

baked-fish-tacos-lime-slaw

Baked Fish Tacos with Lime Cabbage Slaw

Lunch

white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado

Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges

greek-salad-chickpeas-feta

Greek Salad with Chickpeas and Feta

Lunch

tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano

A bowl of Greek salad with tomatoes, cucumber, red onion, green pepper, olives, chickpeas and a slab of feta sprinkled with oregano

buckwheat-galettes-egg-spinach-mushrooms

Buckwheat Galettes with Egg, Spinach and Mushrooms

Breakfast

buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil

A thin folded buckwheat galette with a fried egg in the centre, wilted spinach, mushrooms and melted cheese

crispy-baked-kale-chips

Crispy Baked Kale Chips

Snack

kale, olive oil, smoked paprika, garlic powder, nutritional yeast

A bowl of crispy baked curly kale chips seasoned with smoked paprika

salmon-cakes-lemon-yogurt-dip

Salmon Cakes with Lemon Yogurt Dip and Green Salad

Dinner

potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber

Golden baked salmon cakes on a plate with green salad leaves, cucumber, a lemon wedge and a bowl of yogurt dip

baked-ratatouille-chickpeas

Baked Ratatouille with Chickpeas

Dinner

aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil

A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil

sheet-pan-chicken-fajitas

Sheet Pan Chicken Fajitas with Peppers and Onions

Dinner

chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander

A baking tray of spiced chicken strips with sliced red, yellow and green peppers and red onion, with tortillas on the side