Lunch · Mediterranean · 10 min
Mediterranean Sardine and Tomato Confit Bowl with Wilted Rainbow Chard
- Calories
- 224
- Protein
- 9g
- Carbs
- 38g
- Fat
- 2g
Ingredients
- 81.1 g garden vegetable brown rice
- 243.5 g rainbow Swiss chard
- 121.8 g Roma tomato
- 8.1 g garlic
- 83.7 g sardines in olive oil with manzanilla olives
- 1 tbsp lemon juice
- 2 sprig fresh flat-leaf parsley
- 1 pinch salt
- 1 pinch black pepper
Method
- 01In a wide skillet over medium heat, add 1 tablespoon of oil reserved from the sardine tin. Add sliced Swiss chard stems and minced garlic; sauté for 3 minutes until fragrant and softened.
- 02Add diced Roma tomatoes to the skillet. Cook for 5–7 minutes, stirring occasionally, until juices release and tomatoes cook down into a rustic jammy confit.
- 03Fold in the torn chard leaves and pre-cooked vegetable brown rice. Stir until leaves wilt and rice is heated through.
- 04Gently fold in sardines and sliced olives from the tin, heating for 1 minute until warmed through without breaking up the fish.
- 05Season with a pinch of salt and pepper. Transfer to a bowl and top with fresh lemon juice and chopped flat-leaf parsley before serving.
Cook it with the whole plan around it
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