Tuna, corn and onion toasties with vege chips
Time to make: 10 mins , plus, 30 minutes for the chips
Total cost: $ 16.00 / $ 4.00 per serve
(at time of publication)
Nutrition Info.(per serve)
2 medium beetroot, thinly sliced
1 head broccoli, thinly sliced
5 fresh thyme sprigs
sprinkling chilli flakes, plus extra for toastie filling
185g can tuna in spring water, drained
1 cup creamed corn
2 spring onions, finely chopped
1 tablespoon lemon zest
freshly ground black pepper
1/3 cup fresh coriander, roughly chopped
8 slices rye, soda or wholegrain bread
1 1/3 cup plain low-fat yoghurt
1 clove garlic, crushed
1 teaspoon Gourmet Garden Mediterranean paste
1 small cucumber, grated
Total fat 9g
Saturated fat 2g
Dietary fibre 10g
- Preheat oven to 190ºC. On a couple of baking sheets, arrange beetroot and broccoli and spray with oil. Sprinkle with thyme leaves and chilli flakes. Bake for 25-30 minutes, turning halfway through.
- Heat a toasted sandwich maker or grill pan. In a bowl, combine tuna, corn, spring onion, zest, pepper and more chilli and coriander.
- On the sandwich maker, place a slice of bread and spoon on a quarter of the filling. Top with another bread slice. Spray with oil. Repeat with remaining bread and filling. Toast until lightly golden brown.
- In a small bowl, combine yoghurt with garlic, paste and cucumber. Serve toasties with chips and dip.
The filling can be made ahead and kept chilled in the fridge.
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