Bean and Sardine Bruschetta
Active Time: 10 minutes |
Total Time: 10 minutes
Healing Benefits
This Recipe:
Preparation
Drain sardines. Mash beans and half of sardines with a fork. Stir in lemon juice, 1 tablespoon oil, garlic, and salt and pepper to taste. Toast bread and brush with remaining 2 tablespoons oil. Slice diagonally. Top toasts with bean mixture, and remaining sardines. Garnish with red onion.
The Benefits
*Excellent Source of: Protein
*Good Source of: Fiber, Iron, Manganese
*Preferences: Low Cholesterol, Low Sodium, Low Sugars, No Corn, No Dairy, No Eggs, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish
Nutrition Information(amounts per serving)
Serving Size:1 Serving
| MACRONUTRIENTS |
Amount |
% Daily Value* |
| Total Fat |
5.9 g |
* |
| Saturated Fat |
1 g |
* |
| Monosaturated Fat |
2.6 g |
* |
| Polyunsaturated Fat |
0.44 g |
* |
| Trans Fat |
0 g |
* |
| Essential Fatty Acids (Omega-3) |
|
|
| ALA |
59 mg |
* |
| EPA, DHA |
0 mg, 0 mg |
* |
| Conjugated linolenic acid (CLA) |
0 mg |
* |
| Cholesterol |
7.5mg |
* |
| Total Carbohydrate |
20.1 g |
* |
| Sugars |
0.37 g |
* |
| Fiber |
4.3 g |
* |
| Protein |
11.4 g |
* |
| MICRONUTRIENTS |
Amount |
% Daily Value* |
| VITAMINS |
| Vitamin A |
0.27 IU |
0% |
| Vitamin C |
0.79 mg |
1% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.95 IU |
3% |
| Vitamin B6 |
0.05 mg |
2% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin K |
3.8 mg |
5% |
| Folate |
37.8 mcg |
9% |
| Niacin |
0.07 mg |
0% |
| Riboflavin |
0.02 mg |
1% |
| Thiamin |
0.06 mg |
4% |
| MINERALS |
| Calcium |
58.2 mg |
6% |
| Copper |
0 mg |
0% |
| Iron |
2.4 mg |
13% |
| Magnesium |
29.5 mg |
7% |
| Manganese |
0.3 mg |
15% |
| Phosphorous |
53.5 mg |
5% |
| Potassium |
266.5 mg |
8% |
| Selenium |
0.98 mcg |
1% |
| Sodium |
74.4 mg |
3% |
| Zinc |
0.65 mg |
4% |
| PHYTONUTRIENTS |
| Alpha-carotene |
0 mcg |
|
| Beta-carotene |
0.09 mcg |
|
| Beta-cryptoxanthin |
0.13 mcg |
|
| Lutein + zeaxanthin |
0.3 mcg |
|
| Lycopene |
0 mcg |
|
*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).