QUICK FACTS
PREPARATION TIME
10 min (for 2 serves)
COOKING TIME
0 min (for 2 serves)
BREAKFAST
Sandwich
SUMMARY
Try this low-fat Open-Faced Tuna Melt Sandwich recipe, a one dish meal that contains all the good for you nutrients. Protein and omega 3's from tuna; antioxidants, vitamins and minerals from veggies; mayonnaise and wholegrain bread for energy. What a healthy and delicious way to start your day!
INGREDIENTS
100 g
Tuna, canned in water, drained
2.00 tablespoon (32 g)
Mayonnaise, Fat Free
2 g
Black Pepper, ground
100 g
Mixed Grain Bread, sliced
30 g
Romaine Lettuce
50 g
Cucumber, sliced thinly
2.00 slice (30 g)
Tomato, sliced
50 g
Mozzarella Cheese, Non-Fat, sliced
METHOD
1. In a small mixing bowl, combine tuna and mayonnaise. Season with pepper.
2. Pile lettuce, tomato and cucumber in bread slices.
3. Top with tuna spread and mozzarella cheese.
4. Place in the oven toaster, about 1-2 minutes just as to melt the cheese.
5. Serve and enjoy!
NUTRITIONAL PANEL
Per Serve
Energy:
977.6 kJ (233.6 kcal)
Protein:
50.1 g
Total Fat:
2.9 g
-Saturated:
0.7 g
-Mono-Unsaturated:
0.5 g
-Poly-Unsaturated:
1.0 g
Total Carbs:
29.2 g
-Complex Carbs:
25.8 g
-Sugar:
3.5 g
Fibre:
3.5 g
Water:
108.2 mL
Alcohol:
0.0 g
Cholesterol:
32.6 mg
