{"id":754424,"date":"2024-03-27T16:59:51","date_gmt":"2024-03-27T15:59:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/"},"modified":"2026-04-14T13:37:59","modified_gmt":"2026-04-14T11:37:59","slug":"fitness-recipe-pasta-with-sardine-sauce","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/fitness-recipe-pasta-with-sardine-sauce\/","title":{"rendered":"Fitness Recept: Pasta met Sardinesaus."},"content":{"rendered":"\n<p>We zijn er allemaal bekend mee: de klassieke tomatensaus met gehakt of gehaktballetjes. Laten we vandaag echter een simpelere variant proberen, met behulp van blik sardines. De hele maaltijd is zo klaar, en we garanderen dat u er veel plezier aan zult beleven. <\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3 class=\"wp-block-heading\">Ingredi\u00ebnten:<\/h3>\n<ul><li>200 g tomaten op eigen sap<\/li>\n<li>125 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardines<\/a> in zoutoplossing<\/li>\n<li>80 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spaghetti<\/a><\/li>\n<li>1 ui<\/li>\n<li>1 teentje knoflook<\/li>\n<li><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\" (opent in een nieuw tabblad)\" rel=\"noreferrer noopener\" class=\"ek-link\">olijfolie spray<\/a><\/li>\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-basil-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tabblad)\">basilicum<\/a> en <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-oregano-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tabblad)\">oregano<\/a> naar smaak<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column\"><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121752.396.png\" alt=\"\" class=\"wp-image-537199\" title=\"Pasta met ansjovissaus - Ingredi\u00ebnten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121752.396.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121752.396-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Bereiding:<\/h3>\n<p>Snijd de tomaten in kleinere stukjes. <strong>Schil<\/strong> en hak de <strong>ui en knoflook<\/strong> fijn. Giet de zoutoplossing af van de <strong>blik<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tabblad)\"><strong>sardines<\/strong><\/a> en snijd ze in kleinere stukjes. Vervolgens kunt u verder met de daadwerkelijke bereiding.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>Spray<\/strong> de pan in met <a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" aria-label=\" (opent in een nieuw tabblad)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>olie<\/strong><\/a> en laat deze opwarmen. <strong>Bak de ui en knoflook<\/strong> tot ze goudbruin zijn. <strong>Voeg de gesneden tomaten toe<\/strong> en kook ze 5 minuten totdat ze zacht worden en de saus dikker wordt.<\/p>\nVoeg vervolgens de <strong>gehakte sardientjes<\/strong> toe en laat ze nog 5 minuten koken, af en toe roerend.\n**Breng op smaak met zout en <a aria-label=\" (opent in een nieuw tabblad)\" href=\"https:\/\/gymbeam.com\/bio-basilicum-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">basilicum<\/a> of <a aria-label=\" (opent in een nieuw tabblad)\" href=\"https:\/\/gymbeam.com\/bio-oregano-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oregano<\/a>, naar smaak.<\/strong><\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121800.907.png\" alt=\"Pasta met ansjovissaus - Saus\" class=\"wp-image-537216\" title=\"Pasta met ansjovissaus - Saus\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121800.907.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121800.907-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>In gezouten water, kook de <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tabblad)\"><strong>pasta<\/strong><\/a> volgens de instructies op de verpakking tot al dente (nog stevig bij het bijten). Drain vervolgens en meng met de saus. Bestrooi ten slotte met <strong>basilicum of oregano<\/strong> naar smaak, en voeg eventueel een stukje tomaat toe ter garnering.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>Onze tip:<\/strong> Als u van kaas houdt, vergeet dan niet om uw maaltijd te bestrooien met een royale hoeveelheid Parmezaanse kaas. U kunt ook <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nutritional-yeast-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tab)\"><strong>voedingsgist<\/strong><\/a> proberen voor extra smaak.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121814.118.png\" alt=\" Pasta with Sardine Sauce\" class=\"wp-image-537234\" title=\" Pasta with Sardine Sauce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121814.118.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-22T121814.118-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Voedingswaarden<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">1 portie<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energie<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eiwitten<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koolhydraten<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vetten<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vezels<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Als u er niet van geniet om uren in de keuken door te brengen, dan is dit recept perfect voor u. U kunt een complete lunch serveren in slechts 20 minuten.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Deel gerust <strong>uw creaties<\/strong> met ons op social media met de hashtag <strong>#gymbeamcom<\/strong>.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Snel, heerlijk en voedzaam. Zo kunnen we het gerecht van vandaag eenvoudig omschrijven, en we garanderen dat u er echt van zult genieten.<\/p>\n","protected":false},"author":141,"featured_media":779834,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14015,14027,14028],"tags":[14032,14017,14062,14060,14030],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754424","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-recipes-nl","8":"category-lactose-free-nl","9":"category-main-dishes-nl","10":"tag-fish-nl","11":"tag-fitness-recipe-nl","12":"tag-high-protein-recipes-nl","13":"tag-tomatoes-nl","14":"tag-vegetables-nl","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recept: Pasta met Sardinesaus. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pasta met tomatensaus is een ideale lunch. In dit geval is de bron van eiwitten de sardientjes, waardoor de bereiding uitzonderlijk eenvoudig is.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Recept: Pasta met Sardinesaus. - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pasta met tomatensaus is een ideale lunch. 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