Gingy Orange Tuna Sandwich

Recipe is contributed by Ms Toh Yun Xuan, former Nutritionist at the Singapore Heart Foundation

Serves: 4

Ingredients

• Wholemeal bread, 8 slices
• Tuna, 2 cans
• Non fat plain yoghurt, 6 tbsp
• Cashew nuts (no added salt), 60g
• Ground ginger, 4 tsp
• Lemon, juiced, 4 tsp
• Orange, 2 whole
• Salt and pepper, To taste

Method

1. Drain away the liquid in the tuna cans.
2. Crush the cashew nuts to your desired size.
3. Mix yoghurt, ground ginger and lemon juice in a bowl.
4. Cut the oranges into bite-size pieces and add into the bowl, followed by the tuna and cashew nuts. Stir well.
5. Sprinkle some salt and pepper (optional).
6. Divide the tuna mixture into 4 portions and spread onto the bread.

For this breakfast quick fix, you can:

• Replace yoghurt with low-fat sour cream or low-fat cottage cheese.
• Replace tuna with other protein, such as hummus or chicken breast.
• For more crunch, add in cucumber and onions

Nutrients per serving
Energy: 366 kcal
Protein: 31g
Total Fat (Saturated Fat): 9g (2g)
Carbohydrate: 37g
Cholesterol: 37mg
Sodium: 238mg
Dietary Fibre: 6g