RICE AND SARDINES STIR FRY
THIS COMES NOTHING CLOSE TO A REAL STIR FRY, BUT IT'LL SURE SATISFY YOUR CRAVING WITH A DEFINITE ALL AMERICAN TWISTS. FOR AN FLAVOR VARIATION TRY ADDING DIFFERENT MEATS LIKE AN SCRAMBLED EGG!!! NOTE: YOU CAN USE ANY COMBINATION OF YOUR FAVORITE VEGEYS. JUST MAKE SURE YOU CHOP THEM UP INTO FAVORABLE BITE SIZED PIECES!!
Provided by lynda clark
Categories Lunch/Snacks
Time 1h
Yield 2-4 serving(s)
Number Of Ingredients 8
Steps:
- PREHEAT SKILLET OR WOK AND A POT OF BOILING WATER FOR THE RICE.
- (JUST FOLLOW THE DIRECTIONS ON THE PACKAGE) WHEN FINISHED BOILING ADD RICE AND CHICKEN FLAVORING.
- WHILE SKILLET OR WOK IS WARMING UP SLICE ALL VEGEYS INTO 1/4 TO 1/2 INCH HALF MOONS (I FIND THAT MEASUREMENT TO BE THE PERFECT BITE FOR A STIR FRY).
- FOR THE BROCCOLI JUST CUT IT APART.
- PLACE AS MUCH OIL AS YOU NEED FOR THE STIR FRY INTO THE SKILLET OR WOK AND PUT ALL YOUR VEGEYS INTO IT AND BEGIN TO STIR FRY THEM.
- WHEN RICE IS DONE AND NICE AND FLUFFY ADD SARDINES (MAKE SURE YOU CHOP THEM UP NICE AND FINE BEFORE ADDING).
- STIR FRY ALL INGREDIENTS TOGETHER FOR A COUPLE OF SECONDS AND TRY IT WITH A LITTLE SOY SAUCE.
- NOTE: MAY NOT BE THE REAL THING, BUT ABSOLUTLY DELICIOUS NEVER THE LESS!
- FOR MORE FLAVOR IMPACT OF SARDINES, ADD LESS RICE OR ANOTHER CAN OF SARDINES.
Nutrition Facts : Calories 382.4, Fat 0.8, SaturatedFat 0.2, Sodium 50.3, Carbohydrate 84.5, Fiber 2.9, Sugar 3.3, Protein 7.6
ISLAND-STYLE SARDINES AND RICE
This is one of my favorite recipes. My favorite way to enjoy this is in the morning, for breakfast, with some good coffee. It is made from items that are almost always found in a West Indian/Carribean kitchen. Sardines can be substituted with any canned salt fish, but the soybean oil gives it the texture that is out of this world! Very tasty if you love spicy and if you love sardines!
Provided by SJames456
Categories 100+ Breakfast and Brunch Recipes Meat and Seafood Seafood
Time 25m
Yield 4
Number Of Ingredients 8
Steps:
- Melt coconut oil in a skillet over medium heat; add tomato, onion, garlic, and scotch bonnet chile pepper. Cook and stir tomato mixture until onion is almost translucent, about 5 minutes.
- Pour sardines and soybean oil into tomato-onion mixture; mash fish with a fork until incorporated. Cover skillet, reduce to low, and cook until sardines are heated through, about 3 minutes. Season with salt and pepper. Serve sardine mixture over rice.
Nutrition Facts : Calories 235.2 calories, Carbohydrate 23.8 g, Cholesterol 65.3 mg, Fat 9 g, Fiber 0.6 g, Protein 13.7 g, SaturatedFat 3.9 g, Sodium 234.3 mg, Sugar 0.8 g
STIR-FRY WITH BROCCOLI & BROWN RICE
Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner
Provided by Sara Buenfeld
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 11
Steps:
- In a medium pan, pour boiling water over the broccoli then boil for 4 mins.
- Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the vegetarian, chicken-style pieces and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.
Nutrition Facts : Calories 436 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 58 grams carbohydrates, Sugar 16 grams sugar, Fiber 6 grams fiber, Protein 24 grams protein, Sodium 2 milligram of sodium
SPINACH, SARDINE AND RICE GRATIN
Sometimes a can of sardines comes in very handy and this dish is a great way to work more high-omega 3 fish into your diet. It is a classic Provençal gratin, traditionally made with fresh sardines but just as good made with the skinless, boneless olive-oil packed sardines I buy at Trader Joe's. You are getting lots of calcium, Omega-3 fatty acids and iron from both the sardines and the spinach.
Provided by Martha Rose Shulman
Categories dinner, main course
Time 45m
Yield Serves 4
Number Of Ingredients 11
Steps:
- Preheat the oven to 425 degrees. Oil a 1 1/2 to 2-quart gratin or baking dish. Remove the sardines from the oil and separate them into fillets. Set the oil aside.
- Wilt the spinach either by steaming or blanching. To blanch bring a large pot of water to a boil, salt generously and add the spinach. Blanch for no more than 20 seconds (do this in batches). Transfer to a bowl of cold water, drain and squeeze out excess water. If you prefer, you can wilt the spinach by steaming for about 1 minute over an inch of boiling water. Chop medium-fine.
- Heat the olive oil (not the oil from the sardines) in the skillet over medium heat and add the onion and a pinch of salt. Cook, stirring, until tender, 5 to 8 minutes. Add a generous pinch of salt, stir in the garlic and thyme and cook, stirring, until fragrant, 30 seconds to a minute, then add the chopped wilted spinach, flour, and salt and pepper to taste. Stir together for 1 minute, until everything is blended. Add the milk and cooked rice and stir together for about 1 minute, until you no longer see liquid in the pan. Remove from the heat. Taste and adjust salt and pepper.
- Spread half the rice and spinach in the bottom of the baking dish. Top with the sardine fillets in one layer. Drizzle a tablespoon of the oil from the cans over the sardines, then top with the remaining rice and spinach in an even layer. Sprinkle on the breadcrumbs and drizzle on another tablespoon of the oil from the sardine cans. Place in the oven and bake 15 minutes, until sizzling. Serve hot or warm.
Nutrition Facts : @context http, Calories 373, UnsaturatedFat 21 grams, Carbohydrate 30 grams, Fat 25 grams, Fiber 6 grams, Protein 10 grams, SaturatedFat 4 grams, Sodium 835 milligrams, Sugar 4 grams
NASI GORENG WITH SARDINES
We throw a fresh spin on the traditional Indonesian rice pot- this version uses oily fish combined with turmeric rice, coriander and prawns
Provided by Barney Desmazery
Categories Main course
Time 40m
Number Of Ingredients 15
Steps:
- Heat the grill to high and brush the sardines with a little oil. Grill for about 4 mins on each side until lightly blistered and cooked through, then set aside.
- Heat half the remaining oil in a wok and cook the eggs to a thin omelette. Tip onto a plate to cool. Heat the rest of the oil in the same wok. Add the chopped spring onions, the garlic, shrimp paste, turmeric, tomato purée and half the chilli. Sizzle everything together to form a paste, then add the rice and prawns. Season with soy sauce and stir-fry for 5 mins until everything is combined and hot.
- Roll up the omelette and finely shred. Flake the fish into large boneless chunks. Stir the omelette ribbons and fish into the rice, then scatter over the shredded spring onions, remaining chilli, coriander leaves and crispy shallot flakes (if using). Serve the rice with extra soy, if you like, and finely sliced cucumber on the side.
Nutrition Facts : Calories 446 calories, Fat 20 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 1 grams sugar, Protein 36 grams protein, Sodium 2 milligram of sodium
CANNED SARDINES STIR FRY
Make and share this Canned Sardines Stir Fry recipe from Food.com.
Provided by Kute_Honey
Categories Cantonese
Time 10m
Yield 2 plates, 2 serving(s)
Number Of Ingredients 9
Steps:
- Chop the onion and crush the garlic.
- Cut the green pepper, remove the seed and dice.
- Remove the seed of the tomatoes and cut them into cubes.
- STIR FRYING.
- Drained the sardine and keep the tomato sauce.
- In a frying pan, heat up the 1 tbsp of cooking oil, stir fry the onion around 1 minute.
- Add in green pepper and tomato cubes, stir fry for a while, then add in chilli sauce and the.
- reserved tomato sauce.
- Add in salt and pepper, reduce the fire and let it simmer for 2 minutess.
- Add in the sardine and simmer for another 2 minutes.
- PRESENTATION.
- Put the rice on the plate, place the sardine on this side and the sauce on another side.
Nutrition Facts : Calories 133.8, Fat 7.2, SaturatedFat 1, Sodium 704.6, Carbohydrate 16.6, Fiber 3.9, Sugar 7.2, Protein 2.6
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- In a large non-stick fry pan, heat vegetable oil. Fry onions for about 3 minutes. Add garlic and fry for another minute.
- Split open sardines with a fork. Remove bones. Drop sardines into the pan and fry for 2 minutes. Stir in frozen mixed vegetables and allow it cook for another 3 minutes.
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