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Mushroom, Zucchini and Pecan Bruschetta


Heat a little olive oil (2tsp) in a non stick frying pan over medium heat. Cook 300g sliced swiss brown mushrooms with a crushed garlic clove. Squeeze a little lemon juice (1tsp) into the pan and toss with ¼ cup chopped parsley. Set aside and keep warm. Peel one zucchini into ribbons and blanch. Drain.

Spray four slices rye sourdough bread with cooking oil spray. Grill until golden and toasted. Top each slice of bread with some zucchini ribbons, mushrooms and some toasted chopped pecans (½ cup between 4 serves). Sprinkle with a little shaved parmesan to serve.


Serves 4 – 15g nuts per serve


NUTRIENTS per serve – (170g per serve)

Energy 1210kJ, Protein 10g, Fat 16g (Saturated fat 2g), Carbohydrate 23g, Sugars 2g, Fibre 5g, Sodium 265mg


Other sandwich/toastie ideas include:


Wholegrain sourdough with oven roasted eggplant, red capsicum and low fat fetta with roughly chopped Brazil nuts.

Spelt bread slices, spread with peppery low fat ricotta and topped with oven roasted roma tomato halves, a little torn prosciutto and scattered with walnuts.

Chicken, celery and almond toastie – shredded chicken breast, chopped celery, slivered almonds and a little grated mozzarella between slices of wholegrain sourdough, toasted in a sandwich maker until golden.

Roast beef, grain mustard and pecan toastie – sliced rare roast beef, grain mustard, Spanish onion, baby spinach leaves, pecans and low fat semi dried tomatoes with a little grated low fat tasty cheese, between slices of sourdough rye, toasted in a sandwich maker until golden.

Use toasted gluten free bread to make these gluten free.

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