Baked Bunwiches
Whether eaten rewarmed in the microwave at school or enjoyed cold, these sandwiches make a great lunch. They're easy for preteens and teens to make on their own and younger cooks will feel grown-up mixing the filling and spreading it on the buns.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 290 |
| pro | 13 g |
| total fat | 10 g |
| sat. fat | 2 g |
| carb | 41 g |
| fibre | 5 g |
| chol | 18 mg |
| sodium | 930 mg |
| % RDI: | - |
| calcium | 7% |
| iron | 14% |
| vit A | 4% |
| vit C | 22% |
| folate | 9% |
Suggested Recipes
-
1 pkg (227 g) flaked crab-flavoured pollock (surimi)
1/3 cup (75 mL) light mayonnaise
1 green onion, chopped
1 stalk celery, finely diced
Quarter sweet red pepper, finely diced
1/4 tsp (1 mL) pepper
4 whole wheat kaiser buns
Preparation:
Place oven rack in centre of oven; turn on heat to 350°F (180°C).
In large bowl, break pollock into shreds. Add mayonnaise, green onion, celery, red pepper and pepper. With spoon, mix until pollock is evenly coated.
Using bread knife, cut kaisers in half. Spread pollock mixture evenly over bottom halves of buns. Top with remaining halves of buns. Wrap each in foil. (Make-ahead: Refrigerate for up to 1 day.)
Bake in oven until filling is hot, about 15 minutes. Let cool for about 5 minutes before eating so you don't burn yourself.
Additional Information
-
Substitution: Replace crab-flavoured pollock with 2 cans (6 oz/170 g each) tuna, drained.
Tags:
Sandwiches-Burgers-Wraps; Lunch; Seafood; Vegetables; Cheese/Other Dairy; Bake; For Kids;
Source
Canadian Living Magazine: April 2004
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