There’s no reason that toasties can’t be dinner. This tuna and rocket toastie has 36g of protein, the rocket has vitamins A, C and K as well as the antioxidants you find in dark green leaves. A seeded bread adds more protein as well as complex-carbohydrates. Add in the fats and calcium from cheese and butter and you’re hitting all the food groups. A nutrition-packed dinner ready in less than 15 minutes! Paul and I often share one sandwich with a bowl of soup each.

A medium low heat allows the cheese to melt without burning the bread

Makes 1 Sandwich
INGREDIENTS
1 tin of tuna
50g grated mozzarella
handful of rocket
25g mayonnaise
1/2 lemon juice
black pepper
spreadable butter
2 slice of seeded bread

• Drain the tuna then stir in the mayo. Squeeze over with a little lemon and grind over with black pepper (these flavours make everything sing!) Tinned tuna usually doesn’t need extra salt.
• Butter two slices of seeded bread then place one slice butter-side down in a frying pan on a medium low heat.
• Load the bread up with the tuna, rocket and cheese then top with the other slice of bread, butter side up.
• Once the underside is toasty brown (a few minutes), carefully turn the whole thing (don’t worry if bits fall out, you can shove them back in!)
• Fry until the underside is golden then dish up, halve and serve.