Pilchard and noodle salad

Name: Pilchard and noodle salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 6 servings
Cuisine: Budget
Ingredients: 400 g pilchards in tomato lucky star; 200 g pasta macaroni; carrots julienned; spring onions thinly sliced; pepper red and green, diced; spinach trimmed, shredded; salt and freshly ground black pepper; 4 Tbs oil; 3 Tbs vinegar white wine; tomato sauce; 1 Tbs soy sauce; 1 tsp brown sugar; 12 tsp mustard powder

6 servings Prep: 15 mins, Cooking: 10 mins

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A quick, yummy and healthy meal packed with Omega-3 fatty acids.

By Food24 January 06 2010

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Ingredients (13)

400 g	pilchards in tomato — lucky star
200 g	pasta — macaroni
	carrots — julienned
	spring onions — thinly sliced
	pepper — red and green, diced
	spinach — trimmed, shredded
	salt and freshly ground black pepper

DRESSING

4 Tbs	oil
3 Tbs	vinegar — white wine
	tomato sauce
1 Tbs	soy sauce
1 tsp	brown sugar
12 tsp	mustard — powder

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Method:

Drain the pilchards over a bowl; keep the sauce.
Roughly flake the fish.
Cook the macaroni in a large saucepan of salted, boiling water for 6 to 7 minutes until tender but still firm to the bite.
Drain well in a colander, then tip into a large bowl. Mix in the carrots, spring
onions, pepper and spinach, and season with salt and pepper.

Dressing: Mix together the dressing ingredients, and season with
salt and pepper. Pour over the salad and toss well.