One-pot dinners are great for busy people. This highly nutritious and tasty recipe is rich in omega-3 fatty acids and calcium.
- L/D Lunch/Dinner
- DF Dairy free
- GF Gluten free
- CA Calcium-rich
- Prep time 10 mins
- Cook Time 25 mins
- Serves 4
- Difficulty easy
Method
- In a large saucepan, heat the olive oil on medium heat and add the onions and garlic, and sauté for about a minute.
- Then stir through sardines, tinned tomatoes and green beans.
- Add a few good splashes of balsamic vinegar, herbs and seasoning, put the lid on and simmer.
- Add tomato paste if you prefer a thicker consistency.
- Cook until beans are the texture you like (15-30 minutes).
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Nutritional information
By Jean Hailes naturopath and herbalist Sandra Villella
This surprisingly tasty one pot dish is very quick and easy to prepare, with a few staples from the pantry and some fresh green beans and herbs.
This can be a meal on its own, with a side of salad greens and fennel; served with rice or pasta, or (my favourite) over firm tofu that has been cut into steaks and pan fried in olive oil.
Sardines are an excellent source of omega-3 fatty acids, and are a sustainable and inexpensive fish. This is an easy way to help achieve the recommended 2-3 serves of fish per week.
The soft, edible sardine bones are an excellent source of calcium. Most women don't get enough calcium in their diet, and a can of sardines provides about a quarter of the recommended daily calcium intake for women aged 18-50 years.
