10-minute tuna-bean toasts
Your family will love this summery version of beans on toast
Difficulty and servings
Makes enough for 12 toasts
Preparation and cooking times
Prep 10 mins
Low-fat
- Toast as many slices of French bread as you need. Meanwhile, lightly mash the beans. Pour 2 tbsp of tuna oil over the beans, then flake in the tuna. Gently mix in the parsley, and season to taste.
- When the toast is ready, drizzle it with a bit of the tuna oil. Top the toast with a slice of tomato and top the tomato with a spoonful of bean mix. Scatter over the sliced onion. (Any extra bean mix will keep in the fridge for up to 2 days.) Drizzle the toasts with a little more oil (use olive oil if you run out of tuna oil) and serve.
Making it different
For a veggie version, simply mash the beans with a little olive oil. Make it meaty - top the tomatoes with a slice of salami and top that with the beans. Try fresh coriander, dill or chives in place of parsley leaves.
Per serving
109 kcalories, protein 6g, carbohydrate 13g, fat 4 g, saturated fat 1g, fibre 2g, salt 0.52 g
Recipe from Good Food magazine, August 2004.
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http://www.bbcgoodfood.com/recipes/3132/
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Ingredients
- up to 12 thin slices French bread (depending on how many you want to make in one go)
- 410g can cannellini beans , drained and rinsed
- 150g can tuna in olive oil, drained and oil reserved
- handful parsley leaves, roughly chopped
- 1-2 tomatoes , sliced (depending on how many you're making)
- 1 small red onion , finely sliced
- olive oil for drizzling
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Difficulty and servings
Makes enough for 12 toasts
Preparation and cooking times
Prep 10 mins
Low-fat
Ingredients
- up to 12 thin slices French bread (depending on how many you want to make in one go)
- 410g can cannellini beans , drained and rinsed
- 150g can tuna in olive oil, drained and oil reserved
- handful parsley leaves, roughly chopped
- 1-2 tomatoes , sliced (depending on how many you're making)
- 1 small red onion , finely sliced
- olive oil for drizzling
Per serving
109 kcalories, protein 6g, carbohydrate 13g, fat 4 g, saturated fat 1g, fibre 2g, salt 0.52 g
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29 July 2008
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29 July 2008
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26 August 2008
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