Baked Beans Toasted Sandwich

This breakfast recipe is a great source of calcium, providing 20% of the RDI. It is also a great source of fibre and contains four of the five food groups: dairy, grains, vegetables and protein!

 

Yields1 Serving
Prep Time5 minsCook Time5 minsTotal Time10 mins
 130g Tin baked beans (reduced salt)
 1 Slice low fat sliced cheese
 2 Slices wholemeal multigrain bread
1

Preheat toasted sandwich maker

2

Assemble the baked beans and cheese on one slice of bread

3

Place other slice of bread on top

4

Put sandwich in the toasted sandwich maker

5

Cook for 2 minutes or until browned and cheese is melted.

Nutrition Facts

Servings 1


Amount Per Serving
Calories 351
% Daily Value *
Total Fat 8.14g13%
Saturated Fat 2.19g11%
Sodium 642.33mg27%
Total Carbohydrate 40.72g14%
Dietary Fiber 11.87g48%
Sugars 6.40g
Protein 18.82g38%

Vitamin A 4.12%
Vitamin C 5.78%
Calcium 20.34%
Iron 17.28%
Vitamin B12 10.42%
Iodine 34.33%
Magnesium 34.06%
Zinc 30.25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

If you don't have a toasted sandwich maker, use a non-stick fry-pan on a medium heat and flip sandwich at 1 minute or when browned.

When possible, choose a wholemeal based multigrain bread compared to a white flour based bread to increase fibre and nutrient content.

This recipe can be made vegan or lactose free without the addition of cheese.

 

 

Ingredients

 130g Tin baked beans (reduced salt)
 1 Slice low fat sliced cheese
 2 Slices wholemeal multigrain bread

Directions

1

Preheat toasted sandwich maker

2

Assemble the baked beans and cheese on one slice of bread

3

Place other slice of bread on top

4

Put sandwich in the toasted sandwich maker

5

Cook for 2 minutes or until browned and cheese is melted.

Baked Beans Toasted Sandwich

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Lisa
Nutrition Facts

Servings 1


Amount Per Serving
Calories 351
% Daily Value *
Total Fat 8.14g13%
Saturated Fat 2.19g11%
Sodium 642.33mg27%
Total Carbohydrate 40.72g14%
Dietary Fiber 11.87g48%
Sugars 6.40g
Protein 18.82g38%

Vitamin A 4.12%
Vitamin C 5.78%
Calcium 20.34%
Iron 17.28%
Vitamin B12 10.42%
Iodine 34.33%
Magnesium 34.06%
Zinc 30.25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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