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Healthy Tuna, Sweetcorn and Red Onion Pizza

Preparation: 10 mins

Cooking: 30 mins

Serves 4, costs under £4.00

Ingredients

  • 2 Plain Shop Bought Pizza Base (600g) (Wholemeal)
  • 1 Tins Chopped Tomatoes (400g)
  • 1 Tablespoons Tomato Puree (15g)
  • 1 Teaspoons Mixed Herbs (1g)
  • 2 Tins Tuna In Brine (320g)
  • 4 Tablespoons Tinned Sweetcorn (120g)
  • 2 Red Onions (120g) (Small Sized)
  • 2 Tablespoons Cheddar Cheese (20g) (Grated)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Heat the oven to 190°C / 375°F / 170°C fan oven / gasmark 5 - follow the temperature instructions on the back of the pizza base box.
  2. Drain the chopped tomatoes of some juice and add to the pan with the tomato puree and dried mixed herbs. Simmer over a low heat until slightly thickened.
  3. While the sauce is simmering, drain the tuna and break the fish up with a fork. Peel and chop the red onions and grate the cheese.
  4. Spread the tomato sauce onto the plain pizza bases and dress the pizzas with the tuna, sweetcorn and red onion.
  5. Finish with a thin layer of grated mature cheese.
  6. Bake in the oven for 15-20 minutes and enjoy hot.

Nutritional Information


Per 100g
Per 330g serving (% ref. intake)

Energy Kcals
181.00
597.00 (30.00%)
Energy Kj
764.00
2520.00 (30.00%)
Protein
10.00g
32.90g
Total Fat
3.00g
9.90g (14.00%)
Saturated Fat
0.40g
1.30g (7.00%)
Carbohydrates
27.50g
90.80g
Total Sugars
3.70g
12.20g (14.00%)
NSP Fibre
1.50g
5.00g
Sodium
241.00g
796.00g
Salt
0.60g
2.00g (33.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.