Healthy Recipes

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Tuna Wholewheat Rolls

   


Ingredients
4 wholewheat rolls, crusty
25 g polyunsaturated margarine
2 spring onions, washed and sliced
4 mushrooms, washed and sliced
1 small tin tuna fish, drained
4 tbsp tinned or cooked com kernels
2 tsp lemon juice
1/2 tsp paprika
Freshly ground pepper

Method
1. Cut a round from the top of each roll about 4 cm in diameter and scoop out some of the inside.

2. Melt the polyunsaturated margarine in a small frying pan, add the sliced onions, and sliced mushrooms. Allow to cook over a low heat for 2 minutes.

3. Remove from the heat and stir in the remaining ingredients, including the breadcrumbs from the roll. Season to taste.

4. Stuff the rolls with the filling and replace the lids. Wrap in a square of foil and allow to heat for 10 minutes. Remove from the oven and unwrap the foil.

5. Serve with a crispy green salad for a snack lunch.

Protein: Medium
Saturated Fat: Low
Unsaturated fat: Low
Glycaemic Index: Low
Insoluble Fibre: Medium
Cholesterol: Low
Anti-Oxidant level: Low


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