Sardine and pepper toast
A no-cook recipe is perfect for a light lunch when time is short. Remember to include the sardine bones in the mixture, as they are quite soft and mash easily, adding valuable calcium to the dish. The raw vegetables have maximum food value to keep you going on a busy working day. Follow with some juicy fresh fruit.
2 x 105 gram cans sardines in water, drained
2 celery stalks, finely chopped
1 red pepper, deseeded and finely chopped
1 red onion, thinly sliced
1⁄4 cup tomato paste
1⁄4 cup lime juice
pinch of celery
salt
4 thick slices whole wheat or multigrain bread
75 grams (2 2⁄3 oz) watercress leaves
1.Lightly break up the sardines in a bowl with a fork. Add the chopped celery, red pepper, onion, tomato paste and lime juice to the sardines. Season lightly with celery salt and freshly ground black pepper.
2.Lightly toast the bread slices on both sides until golden. Divide the watercress leaves among the slices and spoon the sardine mixture on top. Serve immediately.
Cook’s tip• When buying watercress, always buy more than you need because you will need to cut off the stems and choose only the tips of the leaves to use. If your watercress has wilted, refresh the picked leaves in a bowl of cold water, then drain well.
Serves 4
Preparation time 10 minutes
Cooking time Nil
Each serving
15.5 g protein • 6 g fat of which 1.5 g saturates • 20 g carbohydrate • 5 g fibre • 208 Calories
