Anti Inflammatory Whole Wheat Pasta with Sardines, Broccoli & Garlic-Dill Yogurt Sauce
This bowl is a powerhouse of ingredients that genuinely pull their weight when it comes to keeping inflammation in check. Sardines are one of the most concentrated sources of omega-3 fatty acids you can cook with, and pairing them with extra virgin olive oil, broccoli, and whole wheat pasta means every component is doing something good for your body. The garlic-dill yogurt sauce is the unexpected star — cool, bright, and herby, it cuts right through the richness of the sardine-infused oil and makes the whole dish feel fresh rather than heavy. Broccoli florets get cooked right in the pasta water during the last few minutes, so cleanup stays simple and the vegetable stays tender-crisp. A hit of lemon juice and lemon zest woven through both the pasta and the sauce keeps everything lively and balanced. This recipe serves four, making it an easy weeknight dinner that doesn't require you to sacrifice any of the good stuff to get it on the table fast.
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Learn more →Ingredients
4 servings
For the pasta
- 12 oz whole wheat pasta (penne or fusilli)
- 1 tsp salt, plus more for pasta water
- 4 cups broccoli florets (about 1 medium head), cut into bite-sized pieces
- 3 tbsp extra virgin olive oil, divided
- 4 cloves garlic, thinly sliced
- ¼ tsp red pepper flakes
- 2 cans (4.375 oz each) sardines in olive oil, drained
- 1 tbsp lemon juice
- ¼ tsp black pepper
For the yogurt sauce
- ¾ cup plain whole-milk yogurt
- 2 tbsp fresh dill, finely chopped
- 1 tbsp extra virgin olive oil
- 1 tsp lemon zest
- 1 small clove garlic, finely grated
- ¼ tsp salt
For serving
- lemon wedges, for serving (optional)
- extra fresh dill, for serving (optional)
Instructions
- 1
In a small bowl, whisk together the yogurt, 2 tbsp fresh dill, 1 tbsp olive oil, lemon zest, grated garlic, and 1/4 tsp salt until smooth. Set aside at room temperature while you cook the pasta.
- 2
Bring a large pot of generously salted water to a boil. Add the whole wheat pasta and cook according to package directions until al dente, tender with a slight resistance at the center. In the last 3 minutes of cooking, add the broccoli florets directly to the pot. Reserve 1/2 cup of pasta cooking water, then drain the pasta and broccoli together.
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