Even with only a few ingredients, this sandwich is good source of protein (including 5-HTP and tryptophan), magnesium, vitamin B-6, and anti-oxidants, as tuna and capsicum are concentrated sources of several key nutrients.
This is a nutritious and quick meal idea that can easily be purchased from a sandwich bar if you are in a hurry!
Ingredients
- 2 slices of bread, any type
- 50g avocado (about a quarter of a medium avocado)
- 1 small tin (95g) tuna in spring water
- 4 slices red capsicum
- Salt and pepper to taste
Method
Spread avocado on both slices of bread. Drain tuna and place onto bread. Add capsicum, salt and pepper.
Serves 1
Nutritional Information Per Serve
| Energy |
1689 kJ
402 kCal |
Protein |
32 g |
Fat |
13.6 g |
Carbohydrate |
36.8 g |
Sodium |
486 mg |
Fibre |
3.2 g |
Vitamin C |
37.6 mg (85% RDI) |
Magnesium |
58.4 mg (145% RDI |
(RDI = Recommended Dietary Intake)