Sardine and Tomato Fingers

Ingredients:

(Serves 10)

1 can of sardines in tomato sauce

2 tbsp oil

1 medium onion, coarsely chopped

1 red chilli, chopped

2 cloves garlic, chopped

¹⁄₄ tsp pepper

1 loaf sandwich bread

2 medium tomatoes, sliced thinly Margarine

Cheddar cheese, grated

Instructions:

1. Mash the sardines with a fork and set aside.
2. Heat oil in a wok, add chopped garlic and cook until golden brown. Add onions and chilli and fry until softened.
3. Put in mashed sardines and pepper and mix well. Heat thoroughly. Remove and set aside.
4. Slice the crust of the bread and spread each slice with margarine. Arrange tomato slices on the bread, spread with sardine, and top with grated cheese.
5. Cut each slice into three equal fingers. Place in oven toaster on wire rack and toast till topping is lightly browned.

Variation:

• Use red palm oil for more carotenoids (vitamin A precursor).
• Use sliced cucumber instead of tomatoes.

Nutrient content per serving