Tuna Sandwich
Blood Sugar: 8Servings: 2Preparation Time: 5minMeal Category: Lunch
Micronutrients:Omega 3Vitamin ACalcium
Macronutrients per 100g
Energy
147kcal
Sugar
1g
Fat
4g
Fiber
2g
Sat fat
1g
Protein
14g
Carbs
14g
Sodium
188mg
Ingredients
185g / 6.53oz tinned Tuna, 1 tsp Salted baby capers, 40g / 1.41oz tinned Corn kernels, 1 tbsp finely chopped Flat-leaf parsley, 1 thinly sliced Spring onion, 50g / 1.76oz Grated carrot, 1 tsp Whole-egg mayonnaise, 4 slices Wholegrain bread, 1 sliced Boiled egg, 45g / 1.59oz Baby rocket, to taste freshly ground Black pepper
Preparation
1. Drain and mash 185g / 6.53oz tinned Tuna. 2. Rinse and chop 1 tsp Salted baby capers. 3. Mix the Tuna and Capers with 40g / 1.41oz tinned Corn kernels, 1 tbsp finely chopped Flat-leaf parsley, 1 thinly sliced Spring onion, 50g / 1.76oz Grated carrot, and 1 tsp Whole-egg mayonnaise. 4. Season with freshly ground Black pepper. 5. Spread the mixture over 2 slices of Wholegrain bread. 6. Add 1 sliced Boiled egg and 45g / 1.59oz Baby rocket, and top with another 2 slices of Wholegrain bread.
Micronutrients % of RDI
Iron
2% of RDI
Magnesium
33% of RDI
Vitamin C
4% of RDI
Omega 3
12% of RDI
Vitamin A
12% of RDI
Calcium
80% of RDI
Folate
39% of RDI
Good to know
Try adding chopped tomato and olives or sliced avocado to the tuna mixture. This mixture also works well in a baked potato with Greek-style yoghurt.
How to Prepare
1. Drain and mash 185g / 6.53oz tinned Tuna. 2. Rinse and chop 1 tsp Salted baby capers. 3. Mix the Tuna and Capers with 40g / 1.41oz tinned Corn kernels, 1 tbsp finely chopped Flat-leaf parsley, 1 thinly sliced Spring onion, 50g / 1.76oz Grated carrot, and 1 tsp Whole-egg mayonnaise. 4. Season with freshly ground Black pepper. 5. Spread the mixture over 2 slices of Wholegrain bread. 6. Add 1 sliced Boiled egg and 45g / 1.59oz Baby rocket, and top with another 2 slices of Wholegrain bread.
Good to Know
Try adding chopped tomato and olives or sliced avocado to the tuna mixture. This mixture also works well in a baked potato with Greek-style yoghurt.
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