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Mediterranean medleys recipe

Prepare the roasted vegetables in advance and they'll be ready to make these delicious sandwiches.

Prep: 15 mins
Cook: 25 mins
Serves 4

Nutritional information

Per serving (1/4 recipe)

  • 1,423kJ / 339kcal
  • 20g protein
  • 40.9g carbohydrate, of which 7.8g sugars
  • 8.4g fat, of which 1.3g saturates
  • 9.9g fibre
  • 1.1g salt
A sandwich filled with hummus and a mixture of roasted courgette, aubergine, onion and pepper, and slices of chicken

Ingredients

  • 1 pepper, any colour, deseeded and chopped
  • 1 courgette, sliced
  • 1 small red onion, chopped
  • 8 cherry tomatoes, halved
  • 2 teaspoons olive oil
  • 2 teaspoons fresh rosemary, chopped (dried is also fine)
  • 8 slices wholemeal bread
  • 3 tablespoons reduced-fat hummus
  • 100g skinless and boneless roast chicken breasts, sliced
  • 2 handfuls mixed salad leaves
  • 1 pinch ground black pepper

Method

  1. Preheat the oven to 200C (180C fan, gas mark 6).

  2. Put the vegetables on to a baking sheet and sprinkle with the oil. Add the rosemary and season with black pepper. Roast for 20 to 25 minutes, until the vegetables are tender.

    Information:

    Roast the vegetables in advance, then cool them. Keep them in a covered dish in the fridge for up to 3 days, ready to use for the sandwiches.

  3. To make the sandwiches, spread each slice of bread with hummus, then top 4 slices with the chicken. Share the cooled vegetables between them and add some salad leaves. Top with the remaining slices of bread, cut in half and serve.

    Information:

    For a vegetarian version, add a little reduced-fat grated cheese instead of chicken, or simply use some extra hummus.

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