Savoury Toastie - Healthier. Happier.

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Savoury Toasty
  • 3 small mushrooms, finely chopped
  • ½ cup baked beans (or 130g can)
  • 6 leaves English spinach or rocket, washed and chopped
  • 4 slices multigrain or high fibre bread
  • Olive or canola oil spray
  1. Microwave mushrooms on HIGH (100%) for 45 seconds and strain excess moisture.
  2. In a small bowl combine mushrooms, baked beans and spinach.
  3. Lightly spray sandwich maker or brush with olive oil.
  4. Place two slices of bread on the base of the sandwich maker then divide the filling over the two slices.
  5. Top with two slices of bread and toast until heated through and golden brown.

Alternatives

  • Replace spinach and mushrooms with other vegetables.

Storage Suggestions

Can be stored in refrigerator for up to 3 days. May be frozen for 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Sandwich press or non-stick frypan

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia.www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


223g Quantity per serving Quantity per 100g
Energy 1317kJ 590kJ
Protein 11.1g 5.0g
Fat, total 9.8g 4.4g
— Saturated 1.0g 0.5g
Carbohydrate 38.3g 17.2g
— Sugars 4.1g 1.8g
Fibre 9.9g 4.4g
Sodium 719mg 322mg
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