Australian Healthy Food Guide – June 2019

Recipe:

Liz

Macri.

Photography:

Mark

O’Meara.

Styling:

Yael

Grinham.

Food

prep:

Amal

Webster.

plus

+redcapsicum

+redonion

+capers

+balsamicvinegar

you’llneed...

grape tomatoes basil leaves

sourdough

THURSDAY

Tuscan tunatoasts

Serves 4 Costperserve$2.80

dairy free

1 large red capsicum

4 x 95g cansSirenaLaVitaLite

Tuna in Oil,drained,flaked

1 x 400g punnetmixedgrape

tomatoes,quartered

½ medium redonion,sliced

1 tablespooncapers,drained

½ cup basilleaves,

plus extra,toserve

1 tablespoonbalsamicvinegar

8 slices wholegrainsourdough

1 Spray a chargrillpanwitholive

oil; set overmedium-highheat.

25

mins

Cook capsicum,

skin-side down, for

8–10 minutes, or until

skin is black and blistered.

Place capsicum in a zip-lock

bag and seal; set the bag

aside for 15 minutes.

2 Meanwhile, place remaining

ingredients, except sourdough,

in a large bowl; toss lightly to

combine. Set the tuna mixture

aside for 10 minutes.

3 Set the same grill pan over

medium–high heat. Add slices

of sourdough and cook, turning,

for 5 minutes, or until toasted.

4 Peel or rub skin from reserved

capsicum; discard skin. Slice into

2014kJ/482cal

Protein36.0g

TotalFat20.7g

SatFat3.0g

Carbs32.8g

Sugars8.4g

Fibre9.6g

Sodium899mg

Calcium152mg

Iron3.5mg

PERSERVE

PROTEINHIGH

strips and add to the reserved

tuna mixture; toss to combine.

5 Divide the toast among

plates, top with the tuna

mixture and extra basil

leaves, and serve.

JUNE 2019 HEALTHY FOOD GUIDE 49