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Greek Salad with Sardines

The fresh, tangy elements of a Greek salad - tomato, cucumber, feta, olives and lemony vinaigrette - pair well with rich-tasting sardines. Look for sardines with skin and bones (which are edible) like our Smoked Sardines as they have more than four times the amount of calcium as skinless, boneless sardines.

Ingredients

Ingredient Checklist

  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 2 teaspoons dried oregano
  • ½ teaspoon freshly ground pepper
  • 3 eaches medium tomatoes, cut into large chunks
  • 1 large English cucumber, cut into large chunks
  • 1 (15 ounce) can 1 15-ounce can chickpeas, rinsed
  • ⅓ cup crumbled feta cheese
  • ¼ cup thinly sliced red onion
  • 2 tablespoons sliced Kalamata olives
  • 2 ounces 2 4-ounce cans sardines in oil or water, drained

 

Directions

Instructions Checklist

  • Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.


Nutrition Facts

Serving Size: About 2 Cups

Per Serving:

346.7 calories; protein 17.4g 35% DV; carbohydrates 29.5g 10% DV; exchange other carbs 2; dietary fiber 5.8g 23% DV; sugars 5.5g; fat 18.4g 28% DV; saturated fat 4g 20% DV; cholesterol 67.4mg 23% DV; vitamin a iu 1013.5IU 20% DV; vitamin c 23.9mg 40% DV; folate 88.5mcg 22% DV; calcium 281.3mg 28% DV; iron 3.2mg 18% DV; magnesium 69mg 25% DV; potassium 719.7mg 20% DV; sodium 582.2mg 23% DV; thiamin 0.2mg 15% DV.

Exchanges: 

1 Starch, 1 Vegetable, 2 Lean Meat, 3 Fat

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REFRESHING, ALCOHOL-FREE WINE SPRITZER

INGREDIENTS:

200 ml LIGHT live CABERNET SAUVIGNON

100 ml lemonade

1-2 slices lime

Ice cubes

 

PREPARATION:

Add all the ingredients to a highball glass, stir, and you’re done! Beautifully simple, gorgeous and delicious!

Another recipe tip: Why not try the non-alcoholic variation of the classic wine spritzer with LIGHT LIVE CHARDONNAY or ROSÉ? We recommend using 2/3 LIGHT live, 1/3 sparkling mineral water. Served in a wine glass, it’s a refreshing delight!

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TYROLEAN APPEL FIZZ

INGREDIENTS:

200 ml LIGHT live Sparkling PREMIUM Chardonnay

Apple juice

1 slice apple

Ice cubes

Fresh mint

 

PREPARATION:

Add 1 tbsp finely diced apple to a glass. Top up with 80 ml apple juice. Finally, add the ice and fresh mint and top up with LIGHT live Sparkling PREMIUM Chardonnay.

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MANGO SORBET WITH LIHT LIVE MANGO

INGREDIENTS:

750 ml LIGHT live Mango

1–2 fresh mangoes (depending on the size and desired consistency of the sorbet)

 

PREPARATION:

Cut the mango into pieces and put them into a tub in the freezer for 2–3 hours. The length of time depends on your freezer and on the desired consistency of the sorbet. Put the (partially) frozen mango into a food processor and fill with your preferred amount of LIGHT live Mango for the desired consistency – mix well, and you’re done! It’s up to you whether you want to drink this beautifully fruity, alcohol-free treat or eat it with a spoon!

This recipe also works well with other LIGHT live products – it’s time to get creative! 

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ROSEMARY BELLINI

INGREDIENTS:

200 ml LIGHT live Sparkling PREMIUM Chardonnay

1 peach

100 g sugar

100 ml water

20 ml lemon juice

Sprig of rosemary

Crushed-Ice or ice cubes

 

PREPARATION:

Make a sugar syrup by boiling 100 g sugar with 100 ml water. Then add the lemon juice. Cut the peach into thin slices and add it to the hot sugar syrup with a sprig of fresh rosemary. Allow the syrup to steep for at least 10 minutes. Remove the rosemary and puree the peach with the syrup. Pour 50 ml of the peach mixture into a cocktail glass and top up with LIGHT live Sparkling PREMIUM Chardonnay. Finally, add ice and decorate with a sprig of rosemary.

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Spanish sardines on toast

Spanish Sardines Toasts

 

Enjoy the taste of the Med with this fresh, wholesome supper using an oily fish that's packed with omega-3 and a good, cheap storecupboard staple

 

Ingredients

  • 1 tbsp olive oil
  • 1 garlic clove, chopped
  • 1 red chilli, deseeded and chopped
  • 1 lemon, zest and juice
  • 2 x 106g cans sardines in oil, drained
  • 4 slices of brown bread half small bunch parsley, chopped

Method

  1. Heat the olive oil in a frying pan, then sizzle the garlic clove and red chilli. Add the lemon zest.
  2. Add the sardines and heat through for a few mins until warm.
  3. Toast the brown bread. Stir the parsley into the sardines, add a squeeze of lemon juice, then divide between the toast and serve.
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Spaghetti with sprats

Spaghetti with sardines

PREP: 5 MINS 
COOK: 15 MINS
 
SERVES 4
 
This storecupboard supper is super quick and super healthy to boot
 

Ingredients

  • 400g spaghetti
  • 1 tbsp olive oil
  • 2 garlic cloves, crushed
  • pinch chilli flakes
  • 227g can chopped tomato
  • 1 x 175g cans sprats in tomato sauce
  • 100g pitted black olives, roughly chopped
  • 1 tbsp capers, drained
  • small handful parsley, chopped

 

Method


1. Cook the spaghetti in a large pan of boiling salted water according to pack instructions. Meanwhile, make the sauce. Heat the oil in a medium pan and cook the garlic for 1 min. Add the chilli flakes, tomatoes and sprats, breaking up roughly with a wooden spoon. Heat for 2-3 mins, then stir in the olives, capers and most of the parsley. Mix well to combine.

2. Drain the pasta, reserving a couple of tbsp of the water. Add the pasta to the sauce and mix well, adding the reserved water if the sauce is a little thick. Divide between 4 bowls and sprinkle with the remaining parsley.

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Green boats

Smoky vedges

 

Ingredients 

16-24 portions 

1-2 cans Riga Gold Brisling sardines in oil with chilli pepper 
Pepper 
8 celery stalks 
8 oz light or reduced-fat cream cheese, room temperature 
1/2 cup sweet red bell pepper, diced 
Dash Worcestershire sauce 



In a small mixing bowl, combine cream cheese, bell pepper, Worcestershire sauce 

Add enough of the reserved sardine oil to get the mixture to a spreadable consistency. 
Stuff celery stalks with the mixture, slice each stalk into sections, top with the sardine. 
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Deviled egg

Sardine in egg

 

Ingredients 

24 portions 

1 can RIGA GOLD smoked sardines, broken into small chunks 
1 dozen eggs 
1/2 cup light mayonnaise 
2 tsp Dijon-style mustard 
2 tsp sherry or other mild vinegar 
2 fresh scallions sliced, including whites 
1/4 tsp salt 
                

Place eggs in single layer in saucepan and cover with at least one inch of cold water. 
Place saucepan over high heat until just boiling. Turn heat to low, cover, and cook for one minute. 
Remove pan from heat and allow to sit off heat, covered, for 13 minutes. 
Drain water and rinse eggs in cold water for one minute to end cooking. 
Crack and peel eggs under cold running water. Pat dry with paper towels. 
Slice in half lengthwise with sharp knife and place on serving platter. 
Remove yolks to a medium mixing bowl and mash with a fork or pass through a coarse strainer. 
Add remaining ingredients and mix until desired texture is achieved. 
Spoon into a plastic zip-lock bag and cut off 1” corner. Pipe yolk mixture into halved egg whites. 
Garnish with scallions or parsley. 
Refrigerate if not serving immediately. 
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Sardine and Avocado Toast

Sardine and Avocado toast

 

Serves: 2 servings 

Ingredients 
4 slices toasted bread 
1 ripe avocado 
1 can brisling sardines (Riga gold brisling sardines in oil with chilli) 
½ lemon, zested and juiced 
pinch of chopped cilantro or parsley 
salt, black pepper, to taste 

Instructions 
In a small bowl, combine oil from the canned sardines, lemon juice and zest, salt, pepper. Then gently toss the sardines in the marinade. 
Mash the avocado and spread it on the toasted bread slices. 
Top with the sardines, a drizzle of the marinade, and cilantro. 

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