Curried Egg Salad Sandwich

Serves 2, Prep and Cook 15 mins

This recipe is portable.

1 cup (10g) baby spinach leaves 1 small carrot (70g), cut into

julienne

1 medium tomato (150g),

sliced thickly

2 wholemeal bread rolls (140g),

split, toasted

95g can tuna in springwater,

drained, flaked

50g trimmed beetroot, grated

coarsely

½ small Lebanese cucumber (50g),

sliced into ribbons

½ cup (20g) snow pea sprouts ½ small lemon (35g)

CURRIED EGG

1 extra-large egg (60g) 1 extra-large egg white (60g egg) ¹⁄³ cup (65g) reduced-fat cottage

cheese

1 teaspoon curry powder

1 Make curried egg.

2 Divide spinach, carrot and tomato between toasted bun bases. Spoon on curried egg and tuna. Top with beetroot, cucumber and sprouts. Drizzle with lemon juice; season with pepper.

3 Place toasted bun lids on top, pressing down gently and securing with a skewer, if you like. Serve straightaway or wrap and refrigerate until lunchtime (see tip).

CURRIED EGG Whisk egg, egg white and 1 tablespoon water in a microwave-safe bowl or mug, using a fork. Microwave on HIGH (100%) in 30 second bursts, stirring between each burst, until egg is cooked. Stir in cottage cheese and curry powder; season with pepper to taste.

NUTRITIONAL COUNT PER SERVING

8.3g total fat (2.2g saturated fat); 1472kj (351 cal); 36.6g carbohydrate; 27.6g protein; 4g fibre.