Cheesy pizza bun
Serves: 2
Time to make: 10 mins
Total cost: $2.00 / $1.00 per serve
(at time of publication)
Ingredients
- 1 large wholemeal bread roll
- 4 tablespoons canned crushed or chopped tomatoes
- ½ teaspoon dried oregano (optional)
- 4 tablespoons grated cheese
- 4 tablespoons chopped mushrooms
- 4 slices capsicum
- 2 tablespoons chopped fresh parsley (optional)
Instructions
1 Cut bread roll open in half. Place on a microwave-safe plate with the open side up. Spread each half with tomatoes and sprinkle with oregano (if using).
2 Place 2 capsicum slices on each half. Add mushrooms. Sprinkle with cheese.
3 Place the plate in microwave and zap it on full power for 45 seconds. If cheese is not melted, microwave it for 20 more seconds. Serve sprinkled with parsley if you like.
Variations
- Instead of 1 bread roll, try 2 slices of grainy bread, 1 pita pocket, 1 naan bread or 1 tortilla wrap.
- Topping ideas: courgettes (sliced), broccoli (small florets), diced pineapple, canned/frozen corn kernels, olives, canned/frozen green peas (unflavoured), capers.
- For a meaty pizza, add a small can (95g) flavoured tuna or 100g diced cooked chicken breast.
Nutrition Info (per serve)
Kilojoules 620kJ
Calories 148cal
Protein 8g
Total fat 6g
–Saturated fat 3g
Carbohydrates 15g
–Sugars 2g
Dietary fibre 3g
Sodium 210mg
Calcium 140mg
Iron 1.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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