Tuna, Tomato and Oregano on Toast

8 6 373
Ingredients Minutes Calories
Prep Cook Servings
3 min 3 min 1
Tuna, Tomato and Oregano on Toast
Health Highlights
Here’s a versatile (and healthy) recipe that you can eat at any meal of the day. Tuna, tomato, toast and some flavour and you have a great low FODMAP recipe.

Ingredients


2 slice Franz Gluten Free Mountain White Bread (of low FODMAP; preferably a high-fibre multigrain (or a gluten-free; if necessary))
95 gm Solid white tuna, in water, Cloverleaf (95g tin of; packed in olive oil, springwater or brine)
1/2 small Tomato (medium; finely chopped)
1 sprig Oregano, fresh (tbsp of finely chopped fresh; (or 1 tsp dried; ))
1 tsp Lemon juice (Squeeze of)
1 dash Salt and pepper (to taste)
1 cup Baby spinach
20 gm Avocado (20g), optional)

Instructions


  1. Toast the bread to your liking.
  2. Meanwhile, drain the tuna and put into a small bowl. Add the tomato, oregano, lemon juice, salt and pepper. Mix well to combine.
  3. Put the toast on a plate and top each piece with half of the spinach and avocado (if using). Then top with the tuna and tomato mixture. Serve immediately.

Nutrition Facts

Per Portion

Calories 373
Calories from fat 107
Calories from saturated fat 7.0
Total Fat 11.9 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 2.8 g
Cholesterol 47 mg
Sodium 778 mg
Potassium 515 mg
Total Carbohydrate 39 g
Dietary Fiber 6.5 g
Sugars 7.5 g
Protein 31 g

Dietary servings

Per Portion


Grain 1.9
Meat 1.3
Vegetables 2.0

Energy sources


Pygal38%461.8701586323748163.4193156263232329%365.7517446110756281.5855052440764433%304.3441664583055150.5448838589818538%29%33%CarbohydratesFatProtein

Meal Type(s)





?
Help