Baked Bean Boats

1. Slice the French sticks into 6-8 even sized pieces and hollow out like a boat leaving a 3 cm border around the edges.

2. Fan bake at 180oC for 5 minutes until warm.

3. Mix together the Baked Beans with the Brooks Italiano Salami, spring onions and tomatoes.

4. Fill the boats evenly with the filling and sprinkle with the grated Mainland Mild Cheese.

5. Fan bake at 180oC for 10-12 minutes.

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Nutrient	Quantity
Total fats	22.3931 g
Protein	36.0166 g
Carbohydrates	36.1791 g
Energy	440.4948 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.9014 g
Water	831.8601 g
Aspartic acid	3.8656 g
Calcium, Ca	472.4777 mg
Lutein + zeaxanthin	549.5352 g
Fiber, total dietary	5.3613 g
Carotene, beta	2055.977 g
Niacin	15.6037 mg
Vitamin A, RAE	321.2962 g
Arginine	1.5313 g
Riboflavin	1.3928 mg
Tocopherol, beta	0.0447 mg
Glutamic acid	7.5718 g
Sodium, Na	821.0888 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5553 g
Total lipid (fat)	22.3931 g
Manganese, Mn	1.2798 mg
Fructose	6.1208 g
Proline	2.1943 g
Fatty acids, total saturated 16:0	6.5365 g
Fatty acids, total saturated 8:0	0.1667 g
Choline, total	40.329 mg
Sugars, total	12.0877 g
Serine	1.813 g
Fatty acids, total saturated 10:0	0.4057 g
Fatty acids, total saturated 18:0	2.2571 g
Vitamin B-6	0.8264 mg
Selenium, Se	12.3075 g
Ash	7.7831 g
Vitamin D	14.175 IU
Fatty acids, total saturated 18:1 undifferentiated	4.7677 g
Pantothenic acid	3.1103 mg
Phenylalanine	1.7447 g
Copper, Cu	0.9584 mg
Betaine	0.4468 mg
Thiamin	1.7389 mg
Retinol	129.6 g
Methionine	0.6058 g
Iron, Fe	4.8175 mg
Carbohydrate, by difference	36.1791 g
Phosphorus, P	523.8514 mg
Folate, total	339.1165 g
Tocopherol, gamma	0.5361 mg
Fatty acids, total saturated 4:0	0.4441 g
Lycopene	11495.5622 g
Alanine	1.2861 g
Cholesterol	50.625 mg
Valine	2.0379 g
Fatty acids, total saturated 18:2 undifferentiated	1.1686 g
Glycine	0.9637 g
Carotene, alpha	451.2444 g
Glucose (dextrose)	5.5847 g
Fatty acids, total saturated 14:0	2.2282 g
Zinc, Zn	4.235 mg
Isoleucine	1.6203 g
Fatty acids, total saturated 12:0	0.3314 g
Fatty acids, total polyunsaturated	2.07 g
Leucine	2.6754 g
Tocotrienol, alpha	0.0447 mg
Vitamin A, IU	4216.7242 IU
Folate, DFE	339.1165 g
Tryptophan	0.4222 g
Vitamin C, total ascorbic acid	223.7484 mg
Phytosterols	31.2744 mg
Fatty acids, total saturated 6:0	0.2437 g
Tyrosine	1.5414 g
Vitamin B-12	0.8235 g
Vitamin K (phylloquinone)	36.9154 g
Fatty acids, total saturated	13.0291 g
Histidine	1.0697 g
Fatty acids, total monounsaturated	5.5525 g
Threonine	1.3897 g
Folate, food	339.1165 g
Vitamin D (D2 + D3)	0.3375 g
Vitamin D3 (cholecalciferol)	0.3375 g
Vitamin E (alpha-tocopherol)	2.5814 mg
Magnesium, Mg	152.8704 mg
Lysine	2.3745 g
Potassium, K	2017.0606 mg
Cystine	0.314 g
Fluoride, F	10.2759 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Spring onion	4	0	0	0
Tomato	2	80.4198	17.3796	0.8936
Cheese	0.5 cup	238.275	1.5795	19.3995
French bread	1 sticks	0	0	0
bean	420 g	121.8	17.22	2.1
italiano salami	100	0	0	0