Here, the soft interiors of large crusty bread rolls are hollowed out to provide a crisp casing for a gently spiced mix of tuna, sweetcorn and red kidney beans, and then warmed in the oven. For a light lunch that is satisfying and well-balanced, serve with a mixed tomato and leaf salad.
B12, E, niacin, selenium, B1, C, copper, iron, zinc, A, B6, folate, calcium, potassium
*Make garlic mushroom rolls. Hollow out 4 sub rolls, about 115 g (4 oz) each, reserving the cut-off tops and making the scooped-out bread into crisp crumbs as in the main recipe. Slice 450 g (1 lb) button mushrooms and gently cook in a mixture of 15 g (½ oz) butter and 2 tsp extra virgin olive oil for 8–10 minutes or until tender and the juices from the mushrooms have evaporated. Add 1–2 crushed garlic cloves and cook for a further 1–2 minutes, stirring well. Meanwhile, warm the rolls in the oven for 5 minutes. Mix the crisped breadcrumbs with the garlic mushrooms, spoon into the rolls, replace the lids and serve.
*Try scrambled egg and ham rolls. Scoop out the soft interior of the rolls and discard (or keep for another recipe). Beat 6 eggs with 3 tbsp semi-skimmed milk and salt and pepper to taste. Melt 30 g (1 oz) butter in a heavy-based saucepan, pour in the eggs and cook over a very low heat, stirring with a wooden spoon, until the eggs start to thicken. Stir in 85 g (3 oz) cooked ham, cut into thin strips, and 2 tbsp snipped fresh chives. Continue cooking, stirring frequently, until the eggs are softly scrambled. Meanwhile, warm the hollowed-out rolls and lids in the oven or under a preheated moderate grill. Spoon the egg mixture into the rolls, replace the lids and serve immediately.
*Using tuna canned in spring water instead of oil helps to keep the fat content of this dish low and halves the calorie content.
*Sweetcorn is a useful source of dietary fibre, which helps to keep the digestive system healthy and working efficiently. Canned sweetcorn contains carbohydrate as both starch and sugars.
*Green peppers are a good source of vitamin C. This vitamin aids the absorption of iron, particularly from non-meat sources such as the red kidney beans included in this sandwich filling.