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.

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: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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.

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