Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

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.

Time to make: 10 mins, plus, 30 minutes for the chips
Serving: 4 people

Ratings: 4.8

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Ingredients

Measurements explained

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

Always check food labels for allergens or trace warnings before buying your ingredients.

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

Total fat 9 g

Saturated fat 2 g

Member only

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.

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First published: Jun 2018

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One comment on Tuna, corn and onion toasties with vege chips

Ann Glamuzina November 25, 2021 at 3:12 pm #

No need for cheese in a toastie when you use creamed corn. Very tasty.

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