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Chilli tuna and rocket bruschetta

Serves 1

Top freshly sliced sourdough bread with spiced tuna, tomatoes and rocket for a quick 15-minute meal.

 

Ingredients

  • 95g drained flaked canned tuna in spring water
  • 4 cherry tomatoes, halved
  • 2 tablespoons fresh continental parsley, chopped
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon olive oil
  • Pinch dried chilli flakes
  • 2 slices wholemeal sourdough bread
  • 20g baby rocket leaves

Cooking instructions

Step 1
Combine the tuna, tomato, parsley, lemon juice, oil and chilli in a bowl
Step 2
Place bread on a serving plate. Top with rocket and the tuna mixture.

Nutritional Information:

Meal: Chilli tuna and rocket bruschetta

Serves per recipe

1

Average quantity per serve (g)

250g

 

 

Criteria

Recipe(per serve)

Analysis

Energy (kJ)

 

1700kJ

 

Total CHO (g)

27 - 63g of total carbohydrate per serve

39g

Good

CHO exchange

2-4 exchanges per serve

2.5

Good

Total fat (g)       

<25g of total fat per serve

10g

Good

Saturated fat (g)

<28per cent of total fat (or ≤35per cent for lean meat options including red meat, poultry and fish). If total fat ≤ 5g no need to consider

2g (20per cent total fat)

Good

Fibre (g)

At least 5g

7.5g

Good

Sodium (g)

No more than 450mg per serve

700mg

Slightly too high (salt reduced tuna?)

 

Recipe provided by taste.com.au


Chilli tuna and rocket bruschetta

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