Tuna, corn and onion toasties with vege chips

Try these low-cost toasties with tuna and creamed corn - a great lunch or dinner when served with crunchy vege chips.

Serves: 4

Time to make: 10 mins , plus, 30 minutes for the chips

Ingredients

2 medium beetrootbeetsX, thinly sliced
1 head broccoli, thinly sliced
spray oil
5 fresh thyme sprigs
sprinkling chilli flakes, plus extra for toastie filling
185g can tuna in spring water, drained
1 cup creamed corn
2 spring onions, finely chopped
1 tablespoon zest of lemon
freshly ground black pepper
⅓ cup fresh coriandercilantroX, roughly chopped
8 slices rye soda or wholegrain bread
1 ⅓ cup plain low-fat yoghurt
1 clove garlic, crushed
1 teaspoon Gourmet Garden Mediterranean paste
1 small cucumber, grated

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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Preheat oven to 190ºC. On a couple of baking sheets, arrange beetroot and broccoli and spray with oil. Sprinkle with thyme leaves and chilli flakes. Bake for 25-30 minutes, turning halfway through.
Heat a toasted sandwich maker or grill pan. In a bowl, combine tuna, corn, spring onion, zest, pepper and more chilli and coriander.
On the sandwich maker, place a slice of bread and spoon on a quarter of the filling. Top with another bread slice. Spray with oil. Repeat with remaining bread and filling. Toast until lightly golden brown.
In a small bowl, combine yoghurt with garlic, paste and cucumber. Serve toasties with chips and dip.

HFG tip

The filling can be made ahead and kept chilled in the fridge.

Nutrition Info (per serve)

Calories 459 cal

Kilojoules 1920 kJ

Protein 28 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 65 g

Sugar 17 g

Dietary fibre 10 g

Sodium 760 mg

Calcium 350 mg

Iron 3 mg

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.