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- Preparation: 15 min
- Cook: 25 min
Looking to bring some wholesome goodness home? We’ve prepared a mouthwatering selection of recipes that are quick and easy to make. After all, there’s nothing healthier and more rewarding than preparing a nutritious meal for yourself and your family. To make that meal healthy and tasty, just look out for the Healthier Choice Symbol when grocery shopping!
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Ingredients
- 1 can (155g) HCS sardines in tomato sauce
- 1 tbsp canola oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 1 cup frozen vegetables
- 3 cups cooked rice
- Pepper to taste
- 4 eggs
Cooking Method
- Mash the sardines with a fork. Set aside.
- Heat oil in a non-stick pan, sauté the onion and garlic for 1–2 minutes or until fragrant.
- Add the frozen vegetables and rice, stir fry until heated through.
- Add the mashed sardines and stir well. Add pepper to taste. Divide into 4 portions onto a plate.
- Fry each egg separately sunny side up.
Nutritional Value
- Energy: 323 kcal
- Protein: 14.9g
- Total fat: 11.9g
- Carbohydrates: 38.7g
- Dietary fibre: 2.6g
Contributed By
- Health Promotion Board