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Recipe provided by: Anna Jacob

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Tuna Surprise
Serves 1

Ingredients:

2 slices wholemeal bread 1/2 can tuna in water 1/2 small apple, diced 2 tbsp low-fat mayonnaise 1 tbsp walnuts, chopped 1 tsp lemon juice Salt and black pepper to taste

Method: Toast the slices of wholemeal bread. Mix the tuna, low-fat mayonnaise, apples, walnuts and lemon juice in a bowl, combine well. Season with salt and black pepper. Spread tuna mixture on the 2 slices of toast and serve immediately.

Anna says:

Use tuna canned in water. It has protein, very little sodium and Omega 3 fats which are good for your heart.

Keep the skin of the apples to get the fibre. Apples also bring a crunch and a certain sweetness to complement the protein of the tuna.

Use wholemeal bread because it’s very high in fibre and fills you up so you don’t get too hungry before lunch.

Protein when combined with carbohydrate makes you feel more satiated.

For more information, you can log on to www.foodnutrition.com.sg

Nutritional Analysis

Energy : 207 kcals
Carbohydrate : 22g
Protein : 11g
Dietary Fibre : 3.0g
Total Fat : 8.3g
Sat. Fat : 1.5g
Calcium : 61mg