Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cherry | 1 cup (138g) | 87 |
| Onion | 1 medium (110g) | 44 |
| Hummus | 1 tbsp (15g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Salad | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
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
Directions
Preheat the oven to 200C (180C fan, gas mark 6).
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.
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.