Snacks and Light Meals

Tuna, hummus, roasted capsicum and cucumber sandwich

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 1

Time to make: 5 mins

Ingredients

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95g can tuna in oil, drained, flaked
1 teaspoon lemon juice
1 tablespoon finely chopped fresh flat-leaf parsley
2 slices multigrain gluten-free bread
1 tablespoon gluten-free hummus
70g roasted red capsicum, not in oil, peeled, sliced
4 cucumber ribbons (use a vege peeler)
1 cup baby rocketarugulaX

Instructions

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1 Place tuna, lemon juice and parsley in a small bowl and stir to combine.

2 Place bread on a clean work surface. Spread one side of each slice with hummus. Top 1 slice with roasted capsicum, cucumber, tuna mixture and rocket. Top with remaining bread slice, hummus-side down.

Nutrition Info (per serve)

Calories 348 cal

Kilojoules 1460 kJ

Protein 25 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 7 g

Dietary fibre 9 g

Sodium 740 mg

Calcium 150 mg

Iron 2 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.

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