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The small edible bones of canned sardines, softened and made digestible by the canning process, are a good source of calcium. "As Dr Weil says, they are a good source of calcium and omega-3 fatty acids." The sardines in this dish add a very subtle fish flavor without being overpowering.
- 1 lb penne rigate
- 1 teaspoon flour
- 1 (4 ounce) can sardines in oil, drained (King Oscar's double layer)
- 1 teaspoon garlic, minced
- 1 cup low sodium chicken broth
- 1⁄2 teaspoon fresh ground black pepper
- 2 tablespoons lemon juice
- 2 ounces unsalted butter or 2 ounces unsalted margarine
- 1 cup jarlsberg cheese, coarsely grated
- 1⁄2 cup cream
- 1⁄4 cup dill, finely chopped
- 1 medium Spanish onion, sliced
- Cook pasta in a large pan of boiling water as directed on package directions, 10-12 minutes or until al dente. Drain well.
- Melt butter in same pan. Gently cook onion and garlic, until translucent, about 5 minutes.
- Use on low heat to avoid browning. Blend in flour and cook, stirring for 1 minute.
- Stir in lemon juice and, chicken broth. Bring to boil stirring constantly. Reduce heat to gentle simmer.
- Add warm pasta, sardines, cream, dill and pepper, stir until heated through.
- Mix in cheese just before serving.
- Serve at once with a salad, some robust wine, and hot crusty bread.