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Ингредиенты
- 1 x Wholemeal french loaf Butter or possibly vegetable margarine, (optional)
- 3 Tbsp. Sunflower oil
- 1 lrg Onion, sliced thinly
- 1 tsp Paprika
- 1/4 tsp Chilli pwdr
- 1 x 400 gram can cannelini beans, liquid removed (14oz)
- 2 x 124 g, (4oz) can of sardines in oil, liquid removed
- 1 x Lemon, juice of
- 4 Tbsp. Minced fresh parsley
Инструкции
- Cut the french loaf into four-equal sized pcs.
- Slit them crossways almost all the way through.
- Remove most of the crumb, leaving shells about 1cm (3/8inch) thick.
- Spread them lightly with butter or possibly margarine if you wish.
- Preheat the oven to 200 C, 400 F, Gas Mark 6.
- Heat the oil in a saucepan on a low heat.
- Stir in the onion, paprika and chilli pwdr and cook them gently till the onion is soft.
- Fold in the beans, sardines, lemon juice and parsley.
- Fill the pcs of french bread with the beans and sardines. Wrap each piece individually in foil. Place the parcels on a baking sheet and bake them in the oven for 20 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 55g | |
| Recipe makes 4 servings | |
| Calories 109 | |
| Calories from Fat 92 | 84% |
| Total Fat 10.38g | 13% |
| Saturated Fat 1.09g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 5mg | 0% |
| Potassium 95mg | 3% |
| Total Carbs 4.48g | 1% |
| Dietary Fiber 1.2g | 4% |
| Sugars 1.72g | 1% |
| Protein 0.66g | 1% |
