Make sure to use the sardines with the bones in and packed in oil. The bones are so small you don’t even notice them, but they add calcium and the oil is packed with powerful Omega-3’s.
Total Time: 15 minutes
Prep Time: 10 minutes
Cook Time: 5 minutes
Level: Easy Yield: 4 sandwiches
Ingredients:
4 tablespoons unsalted butter, softened
2 tablespoons mayonnaise
2 teaspoons whole grain mustard
2 teaspoons Dijon mustard Salt and freshly ground pepper to taste
1/2 cup non-fat Greek style yogurt
8 slices rye bread
Two 3.75-ounce cans sardines (oil-packed), bones in 1/2 cup very thinly sliced red onions
8 soft, sweet lettuce leaves (such as butter or Boston)
Directions:
Make the mustard butter: With a fork, cream the butter in a small bowl or glass measuring cup. Mix in the mayonnaise, mustards and yogurt. Taste, and add salt and pepper if you wish—the amount will depend on your preference and the seasoning of the mustards you start with.
Assemble the sandwiches. Toast the bread. Arrange all 8 slices on a work surface; spread some of the mustard and yogurt butter on each. Top each of 4 slices with a lettuce leaf and add the sardines and then the onions, dividing both equally. Top with another lettuce leaf and slice of bread. Cut each sandwich in half and serve.
To make it Parve, substitute margarine for the butter