Serves 4

Ingredients:

• 1 tablespoon olive oil
• 6 cloves garlic, minced
• 1 3.75-ounce can sardines, packed in water, drained
• 1 28-ounce can diced or crushed tomatoes
• 3 tablespoons capers
• 1/2 cup olives, green or black, pitted and chopped
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon black pepper
• 2 teaspoons oregano, fresh chopped or 1 teaspoon dried
• 2 teaspoons basil, fresh or 1 teaspoon dried
• 8 ounces dried whole wheat pasta, rotelle or seashell
• 2 tablespoons parsley, chopped
• 2 tablespoons parmesan cheese

Instructions:

1. Heat the olive oil over medium heat. Add garlic and sardines and stir together to form a paste, about 3 minutes.
2. Add tomatoes, capers, olives, red and black pepper, oregano, and basil. Simmer for 15 minutes.
3. Meanwhile, cook pasta in 4 cups water until al dente and drain.
4. Combine pasta and sauce and toss to coat.
5. Divide onto 4 plates, garnish with parsley and parmesan cheese, and serve.

Per Serving: 340 calories, 17 gm protein, 52 gm carbohydrate, 10 gm fat, 2 gm sat fat, 5 gm mono fat, 19 mg cholesterol, 2 gm fiber, 608 mg sodium.