Sardines with pearl barley and vegetables

Ingredients

• sardines: about 100 g
• cooked pearl barley: 3/4 cup, about 240 g
• vegetables: 1 large plate, about 120 g
• olive oil: 1 tbsp, about 7 g

Instructions

1. Measure the ingredients to the portion indicated.
2. Cook gently: boil, bake or braise.
3. Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

Contains: Fish, Gluten

Swaps

• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
• Olive oil can be swapped for avocado 50-60 g or nuts 15 g.

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