Directions:
- Cook the brown rice and butternut squash in salt water for 25mins.
- While they are cooking, put the tomato, chilli powder, chilli paste, paprika, tomato puree, prawns, salmon in a dish. Season with salt and pepper.
- Put the milk, marg and cornflour in a mug, and heat on full power in the microwave, until thick.
- Coat the bread lightly in cornflour.
- Add the sauce to the dish, and spread over the cream cheese, followed by the bread.
- Bake in the oven for 10 mins, or until the bread has toasted, and everything is heated.
- Drain the rice and butternut squash, and mix together. Serve the rice and the fish bake together.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 397.99 Kcal (1666 kJ) | ||
| Calories from fat | 91.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.2g | 16% | |
|---|---|---|---|
| Cholesterol | 66.78mg | 22% | |
| Sodium | 516.02mg | 22% | |
| Potassium | 746.33mg | 16% | |
| Total Carbs | 59.08g | 20% | |
| Sugars | 10.18g | 41% | |
| Dietary Fiber | 6.73g | 27% | |
| Protein | 18.02g | 36% | |
| Vitamin C | 18.5mg | 31% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 3mg | 17% | |
| Calcium | 424.4mg | 42% | |
| Amount Per 100 g | |||
| Calories | 129.02 Kcal (540 kJ) | ||
| Calories from fat | 29.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.31g | 16% | |
|---|---|---|---|
| Cholesterol | 21.65mg | 22% | |
| Sodium | 167.28mg | 22% | |
| Potassium | 241.94mg | 16% | |
| Total Carbs | 19.15g | 20% | |
| Sugars | 3.3g | 41% | |
| Dietary Fiber | 2.18g | 27% | |
| Protein | 5.84g | 36% | |
| Vitamin C | 6mg | 31% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 1mg | 17% | |
| Calcium | 137.6mg | 42% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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