Creamy Sardine & Broccoli Pasta

Name: Creamy Sardine & Broccoli Pasta
Total time: 15 min
Yield: 2 servings
Cuisine: British
Ingredients: 140g linguine; 1 tin sardines in olive oil (keep 1 tbsp of the oil); 300g broccoli, finely chopped; 100g 0% Greek yoghurt; 60g sour cream; 40g blue cheese; 1 tbsp Dijon mustard; 2 tsp honey

The quickest, creamiest pasta. Rich, tangy and naturally salty from the sardines, and packed with protein and omega-3s.

Protein, fat and a lot of broccoli keep your energy steadier, instead of sending you into a pasta coma.

Protein: ~33g
Carbs: ~58g
Fat: ~25g
Fibre: ~6g
kcal per serving: ~600

~15Real-life GL

Medium. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it

Why it works

Real pasta, kept. Sardines, Greek yoghurt, blue cheese and lots of broccoli turn it into a balanced plate. Read: Do you need to cut carbs for PCOS? →

Ingredients Serves 2

No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.

Macros and real-life GL are for the recipe as written.

140g linguine
1 tin sardines in olive oil (keep 1 tbsp of the oil)
300g broccoli, finely chopped
100g 0% Greek yoghurt
60g sour cream
40g blue cheese
1 tbsp Dijon mustard
2 tsp honey

Swap it

Linguine → wholewheat linguine, same weight. Similar carbs, more fibre.
Greek yoghurt → skyr. Same protein.
Blue cheese → parmesan or feta.

Method

Cook the linguine until al dente, adding the broccoli for the last 4 minutes. Save a mug of the cooking water, then drain.
Mix the yoghurt, sour cream, blue cheese, Dijon and honey into a sauce, mashing the cheese in.
Toss the pasta and broccoli with the sauce, the sardines and a tablespoon of their oil, loosening with a splash of cooking water.
Divide between two plates.

Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.