Kippers and Bits

Name: Kippers and Bits
Prep time: 20 min
Cook time: 20 min
Total time: 20 min
Yield: 4
Cuisine: Global
Ingredients: 113 grams 112 g avocado, thinly sliced (optional); 4 slices thick slices beefsteak tomato; 4 servings Freshly ground black pepper, to taste; 1 teaspoon 5 ml lemon juice; 0 teaspoons lemon zest; 4 leaves crisp lettuce (such as Boston, romaine or Bibb); 2 Tbsps 30 g low-fat mayonnaise; 4 slices multigrain bread; 1 Tbsp 15 ml nonfat Greek yogurt; 4 slices thin slices Vidalia onion

Kippers and Bits is a vegetarian side dish. This recipe makes 4 servings with 140 calories, 5g of protein, and 7g of fat each. This recipe covers 8% of your daily requirements of vitamins and minerals. A mixture of vidalian onion, beefsteak tomato, multigrain bread, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes approximately 20 minutes.

Instructions

Combine the mayonnaise, yogurt, lemon zest and juice. Set aside.

Ingredients you will need

Lemon Zest

Mayonnaise

Yogurt

Juice

Toast the bread. To assemble the sandwiches, place the bread on a work surface and spread with the lemony sauce. Top with 1 leaf of lettuce (fold it if necessary), 1 slice of tomato, 1 slice of onion, one-fourth of the kipper filets and 1 ounce/28 grams of the avocado. Season with freshly ground black pepper.

Ingredients you will need

Ground Black Pepper

Avocado

Lettuce

Sauce

Tomato

Bread

Onion

Toast

Kippers on toast is a classic meal in Great Britain and Ireland, while sardines are more popular in Scandinavia. Either fish works in this recipe, and if you have leftovers, toss them into eggs, a salad or a red sauce for a punch of flavor!

Ingredients you will need

Punch

Sardines

Toast

Egg

Fish

Per Sandwich: Calories 380, protein 17 g, total fat 19 g, carbohydrates 37 g, sodium 690 mg, fiber 12 g

The Truly Healthy Family Cookbook

Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.