Wholesome Submarines


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Wholesome Submarines


Added to 153 cookbooks   This recipe has been viewed 20340 times

A heavy duty snack that not only fills up the stomach, but helps plug in the nutritional requirements of your loved ones!

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Wholesome Submarines recipe - How to make Wholesome Submarines

Preparation Time:    Cooking Time:    Baking Time:  20 mins.   Baking Temperature:  200°C (400°F).   Total Time:     Makes 4 open rolls
Show me for open rolls

Method
For the white sauce

    For the white sauce
  1. Heat the butter in a broad non-stick pan, add the whole wheat flour and cook on a medium flame for 30 seconds, while stirring continuously.
  2. Add the low-fat milk, mix well and cook on a medium flame for 2 to 3 minutes, or till the sauce thickens, while stirring continuously.
  3. Add the chilli flakes, oregano, salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Keep aside.

How to proceed

    How to proceed
  1. Combine the white sauce, mixed vegetables and little salt in a broad non-stick pan, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  2. Divide the mixture into 4 equal portions and keep aside.
  3. Brush each bread with ¼ tsp of butter and bake in a pre-heated oven at 180° c (360° f) for 8 to 10 minutes.
  4. Place one toasted hot dog roll half on a clean, dry surface. Spread a portion of the topping evenly on it.
  5. Repeat step 4 to make 3 more open rolls.
  6. Serve immediately.

Accompaniments

Muskmelon, Orange and Coconut Drink 
Pineapple and Papaya Passion 
Sweet Lime and Pepper Salad 

Nutrient values (Abbrv) per open roll
Energy161 cal
Protein5.4 g
Carbohydrates23.3 g
Fiber1.8 g
Fat5.1 g
Cholesterol5.6 mg
Sodium63.4 mg

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