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)
-
Calories 148cal
-
Kilojoules 620kJ
-
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
For more healthy recipes and expert diet advice go to www.healthyfood.com
© 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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