Healthy Savoury Toasties Recipe
Ingredients
- 3 small button mushroom, finely chopped
- 1/2 cup salt-reduced baked beans
- 6 leaves rocket or baby spinach, chopped
- 4 slices wholegrain bread
- olive or canola oil spray
Method
- Microwave mushrooms on HIGH (100%) for 45 seconds and strain excess moisture.
- In a small bowl combine mushrooms, baked beans and spinach.
- Lightly spray sandwich maker with oil. Place 2 slices of bread on the base of the sandwich maker then divide the filling over the 2 slices. Top with remaining slices of bread and toast until heated through and golden brown.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation:
Replace spinach and mushrooms with other vegetables, such as Chinese cabbage (also called Wombok), or chopped capsicum.
Healthy tip!
Choose plain water or soda water in place of a sugary drink.
Nutrition Information
per serving | per 100g | |
---|---|---|
Energy | 979 kJ | 392 kJ |
234 Cal | 94 Cal | |
Protein | 13 g | 5 g |
Fat, total | 3 g | 1 g |
— saturated | 0.4 g | 0.2 g |
Carbohydrate | 36 g | 14 g |
— sugars | 6 g | 2 g |
Sodium | 579 mg | 231 mg |
Fibre | 9 g | 3 g |
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Comments (1)
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For those without a sandwich maker, my brain is easily (but falsely) convinced that 1 slice of toast with baked beans sitting next to a slice of toast with mushrooms and spinach is more food than 1 toasted sandwich. :)
Joyce Alma
Posted on: 15 Apr 16