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!

Step: 1

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.

Step: 2

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.

Per Serving: 235 calories; protein 13.7g; carbohydrates 23.8g; fat 9g; cholesterol 65.3mg; sodium 234.3mg.

Eating best breakfast to continue the day had become a good habit. It’s a great way to start my day off healthfully. The sweet hit from the fruit wakes me up and bring me power to take on the morning. Sugar is more vilified as the root of all disease, but fruit is also loaded with fibre, which is best for your digestive system and make keep you feel full longer, and less likely grab a snack out of the vending machine before lunchtime.

Make fruit a at 7.00 clock habit is easy . Simply put the sweetness in your refrigerator next to the sweet drink or on the table next to your cereal bowl , or move your coffee maker or tea kettle — somewhere where you’ll find it. Before you eat the rest of your breakfast , eat your fruit. If you’re not normally a breakfast person.