Tuna & Asparagus Rolls
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Tuna Sloppy Joes
Serves4
Prep Time10 min
cook Time
15 min
Time to Table25 min
Kids love these messy sandwiches and moms will love this (hidden veggie) tuna version that is so tasty no-one will miss the beef.
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USED IN THIS RECIPE
Ingredients
1 tbsp (15 mL) vegetable oil
1 small onion, very finely chopped
1 cup (250 mL) grated carrot
1 small red pepper, very finely chopped
1 can (284 mL) sodium-reduced condensed tomato soup
1 tbsp (15 mL) balsamic vinegar
2 tsp (10 mL) each dry mustard powder and chili powder
1 tsp (5 mL) each Worcestershire sauce and honey
2 cans (170 g each) Clover Leaf Flaked Light Tuna in Water, drained
4 toasted whole grain hamburger or hoagie rolls
1/2 cup (125 mL) reduced-fat shredded Cheddar cheese
2 green onion, chopped (optional)
USED IN THIS RECIPE
PREP INSTRUCTIONS
- Heat the oil in a skillet set over medium heat. Add the onion, carrot and red pepper. Cook, stirring occasionally, for 5 minutes or until softened.
- Stir in the soup, 1 can of water, vinegar, mustard powder, chili powder, Worcestershire sauce and honey. Bring to a boil. Simmer, stirring often, for 8 minutes or until thickened.
- Stir in the tuna and cook, stirring occasionally, for 2 to 3 minutes or until heated through. Spoon the tuna mixture over toasted buns; top with cheese and green onion (if using) . Makes 4 servings.
Tip:
Use a food processor to help chop the vegetables super-finely so that your kids won’t notice them
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 330 | |
| Fat | 9 g | 14% |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.1 g | |
| Saturated + Trans | 8% | |
| Cholesterol | 30 mg | |
| Sodium | 580 mg | 24% |
| Carbohydrate | 36 g | 12% |
| Fibre | 5 g | 20% |
| Sugar | 11 g | |
| Protein | 31 g | |
| Vitamin A | 60% | |
| Vitamin C | 100% | |
| Calcium | 10% | |
| Iron | 20% |
Claims per serving
| Low in Saturated Fat | High Source of Fibre |
| Excellent Source of Protein | Excellent Source of Vitamin A |
| Excellent Source of Vitamin C | Source of Calcium |
| Good Source of Iron |
