Savoury Toasties
Prep: 5 mins
Cook: 3 mins
Serves: 2
4
4
An easy way to eat some extra vegetables!
1

Ingredients

  • 3 small button mushrooms, 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

  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 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!

Still hungry? Try a side of salad or vegies before going for seconds.

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Nutrition Information

per serving per 100g
Energy 979 kJ 392 kJ
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)

  • Avatar

    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

Rating (2 ratings)

4




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