Preparation time is 15minutes
Cook time is 40minutes
Total time is 55minutes
Serve is for 1 people
Difficulty level: 3 out of 4
12 Ingredients
Number of servings
1
- 1 cup honeydew melon, diced
- 3 cherry tomatoes, halved (for snack)
- 2 beetroot, trimmed (for snack)
- 400grams can cannellini beans, rinsed, drained (for snack)
- 2teaspoons fresh lemons juice (for snack)
- 3 wholegrain tortillas (for snack)
- 2teaspoons hummus
- 2tablespoons Greek style yoghurt (for snack)
- 10grams baby spinach leaves
- 50grams cheese, 20g sliced, 30g cut into cubes
- 2 slice wholemeal soft sandwich bread
- 1 egg, boiled, mashed
Nutrition per serving
5370kJ / 1280Cal
5370 Kilojoules or 1280 Calories
62% of daily energy intake*
Protein
68.1grams
Fat
38.3grams
Carbs
145grams
Sugars
30.5grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Put beetroot in a metal steamer. Place steamer over a large saucepan of simmering water. Cook, covered, for 30 minutes or until tender. Set aside for 5 minutes or until cool enough to handle.
Step 2 of 3
Wearing rubber gloves, peel beetroot and roughly chop. Place beetroot and cannellini beans in a food processor and process until well combined. Add yoghurt and lemon juice. Process again until smooth.
Step 3 of 3
Preheat oven to 180ºC. Spray baking tray lightly with oil. Using a heart-shaped cookie cutter, cut 16 hearts from the tortillas. Place on tray. Spray hearts lightly with oil. Bake for 5-6 minutes or until golden. Serve with the beetroot dip. Store remaining hearts in an airtight container. Lunch: Egg, spinach & hummus sandwich. Spread bread with hummus. Top with egg, cheese and spinach. Top with second slice bread. Serve with honeydew melon. Snack 1: Beetroot & white bean dip with tortilla hearts (recipe above). Snack 2: Cheese & Tomato.
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