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Recipe provided by: Violet Oon

 
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Sardines and Raisins on Toast (153 Calories)
Serves 6

Ingredients:

   
     

1 can of sardines (215g can)
50g California raisins
2 large red chillies, sliced
1 red chilli padi, chopped
50g tomato, finely diced
60g onions, peeled and roughly ground in a food processor
4 to 5 small limes (limau kesturi), squeezed for juice
4 slices of bread or 4 chapatis or 4 large lettuce or cabbage leaves
100g grated cheddar cheese (optional)

 

   

Method:

Mix the onions, raisins and chillies with the lime juice for 2 to 3 minutes.

In the meantime, remove the sardines from the can, remove the flesh from the bone and roughly mash the sardine meat. Add to the sardine gravy along with the lime juice mixture.

Toast slices of baquette or wholewheat bread or chapati on one side for a few minutes and top with the sardine mixture. 1 slice of bread per person weighing around 40g per slice.

Sprinkle the cheese on top and grill in a pre-heated oven toaster till the cheese is golden brown. Serve at once.

Alternatively, serve the sardine mixture on lettuce leaves, without the cheese. Or you could stir the cheese into the sardine mixture.

 
 
 

 

Violet says:

When I want to get a sweet taste I like to add a natural ingredient – sometimes it is honey and in this case I find that sun dried wholesome raisins are ideal.

Raisins are full of potassium and lots of nutrients.

Sardines are packed full of omega-3 fatty acids, proteins and calcium.

For more information, write to Violet at: info@violetoon.com

Nutritional Analysis

Sardines & Raisins with Wholemeal Bread:
Energy: 153 kcal
Protein: 9g
Fat: 5.5g
Carbohydrate: 17g
Fibre: 3.6g
Sodium: 308mg

Sardines & Raisins with Chapati
Energy: 172 kcal
Protein: 10g
Fat: 5.3g
Carbohydrate: 21g
Fibre: 2.5g
Sodium: 251mg

Sardines & Raisins with Lettuce
Energy: 101 kcal
Protein: 7g
Fat: 5g
Carbohydrate:7g
Fibre: 1g
Sodium: 192mg

 

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