Creamy sardines on toast

Ingredients

• 1 tablespoon olive oil
• ½ onion, finely diced
• 1 teaspoon soft thyme leaves
• 3 tablespoons wholemeal breadcrumbs
• 150ml low-fat yogurt
• 1 small tin sardines, drained and mashed
• 2 eggs, hard-boiled, peeled and chopped
• Freshly ground black pepper
• 2 slices wholegrain bread

Method

Heat the olive oil in a frying pan, add the onion and thyme and cook until the onion is soft but not brown. Add the remaining ingredients except the bread and warm through, stirring to combine. Season with black pepper to taste.

Preheat the grill. Toast the bread, then share the mixture equally between the slices. Pop under a hot grill until the mixture bubbles. Serve hot.

Per serving:

442 kcals, 23g fat , 5g sat urat ed fat , 29g carbohydrat e, 0.73g sodium

Healthy Eating for Diabetes by Antony Worrall Thompson with Azmina Govindji BSC RD, published by Kyle Books, priced £14.99. Photography by Steve Lee.