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Diabetic
This old classic of sardines on toast, combined with sweet red peppers and seasonings, is simply delicious. You could use a jar of red peppers (in water) for ease, but it is much better to roast your own. Roasting preserves the flavour and the nutrients in the peppers as it is a dry cooking method. Keep a batch of roasted peppers in the freezer for other recipes, like this one.
Servings 4
Calories 123 kcal
Phil Vickery
Prep Time10 mins
Total Time10 mins

Ingredients
 

  • 1 small red onion, very thinly sliced
  • 2 balsamic vinegar
  • 105 g can sardines in water, drained

For the Pepper Puree

  • 320 g roasted red peppers, roughly chopped
  • 1 small clove garlic, crushed
  • 1 tbsp low-fat Greek yoghurt
  • ¼ tsp sweet or smoked (spicy) paprika

To Serve

  • 2 slices of seeded wholegrain bread
  • freshly milled black pepper

Instructions
 

  • Place the thinly sliced red onion into a small bowl with the vinegar and set aside to pickle slightly (they taste even better if you can leave them to marinate for longer).
  • Remove the sardines from the can and blot any excess water on kitchen paper.
  • Place all of the ingredients for the pepper purée and most of the onion slices into a food processor (or use a stick blender) and blend until chunky or smooth, as you prefer. Next, mash the sardines and stir in the pepper mixture.
  • To serve, toast the bread and spread with the sardine and red pepper purée. Add a few of the remaining slices of onion and a little black pepper to season.
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Notes

Slide Diabetes Meal Planner Supported by diabetes uk small logo
Nutrition Facts
Roasted Red Pepper & Sardines on Toast (Diabetes Meal Planner)
Amount per Serving
Calories
123
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Cholesterol
 
37
mg
12
%
Sodium
 
1303
mg
57
%
Potassium
 
293
mg
8
%
Carbohydrates
 
13
g
4
%
Fiber
 
2
g
8
%
Sugar
 
2
g
2
%
Protein
 
9
g
18
%
Vitamin A
 
509
IU
10
%
Vitamin C
 
39
mg
47
%
Calcium
 
165
mg
17
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword bread, onion, sardines
Course Diabetes Meal Planner, Main Course, Seafood, Vegetables
Cuisine Spring, Summer
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