Annette Sym Recipe Podcast - 2TM

Click on the link below to listen to Annette describing how to make her tasty Tuna Tomato Casserole recipe with Wayne Kramer on Tamworth's 2TM.

http://www.symplytoogood.com.au/LiteratureRetrieve.aspx?ID=64345





TUNA TOMATO CASSEROLE
Symply Too Good To Be True BOOK 5
SERVES: 4

cooking spray
1 teaspoon crushed garlic (in jar)
1 medium onion diced
¾ cup green capsicum diced
1 cup carrots cut in half then thinly sliced
1 cup celery sliced
1 x 425g can tuna in spring water (drained)
1 x 180g can tuna in spring water (drained)
2 teaspoons salt-reduced vegetable stock powder
1 teaspoon dried dill
2 tablespoons no added salt tomato paste
1 x 420g can salt-reduced tomato soup

BREAD TOP
2 x 40g long bread rolls
1 teaspoon crushed garlic (in jar)
1 tablespoon (15g) Flora Light® margarine
1 tablespoon grated parmesan cheese
paprika

In a large non-stick saucepan that has been coated with cooking spray, sauté garlic, onion, capsicum, carrot and celery for 5 minutes. Drain tuna and break up pieces so that pieces are not too large, add to pan. Mix in stock powder, dill, tomato paste and soup, stirring well. Bring to boil then reduce to a slow boil for 3 minutes or until vegetables are cooked to your liking.

To make bread top: Cut each bread roll into six slices. In a small bowl combine garlic and margarine. Spread evenly over the bread slices. Sprinkle parmesan cheese over top. Sprinkle a light coating of paprika over each slice. Place under griller until top is toasted. Place three slices on top of each serve.

Suitable to be frozen.


Nutritional Information

Per Serve		With Bread	W/out Bread
Fat	Total	6.2g	3.0g
	Saturated	1.9g	1.1g
Fibre		2.9g	2.0g
Protein		32.1g	29.5g
Carbs		25.8g	15.1g
Sugar		12.9g	12.1g
Sodium		455mg	300mg
Kilojoules		1214 (cals 289)	871 (cals 207)
GI Rating		Medium	Medium

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