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- Meat and poultry
Around the Mediterranean, a ‘sandwich’ of cold meat and salad vegetables packed into a hollowed-out bread loaf was traditionally carried into the fields by workers, to provide a protein-packed carbohydrate-rich snack at lunchtime. This up-to-date version uses low-fat turkey, moistened with fragrant basil pesto.
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- 1 rustic crusty loaf, about 400 g (14 oz)
- 3 tbsp pesto sauce
- 1 large beefsteak tomato, about 200 g (7 oz), sliced
- 55 g (2 oz) mixed rocket and watercress
- 1 avocado, sliced
- 1 tbsp lemon juice
- 170 g (6 oz) cooked turkey meat, skin removed, then thickly sliced
- salt and pepper
MethodPrep:1hr15min ›Ready in:1hr15min
- Slice a ‘lid’ from the top of the loaf. Remove the soft bread from the underside of the lid and from the centre of the loaf, to leave a 2 cm ( 3/4 in) thick lid and shell. Spread the pesto evenly over the underside of the lid and all over the inside of the bread shell.
- Arrange half of the sliced tomato round the bottom of the shell and season to taste. Add half the rocket and watercress, scattering it evenly over the tomatoes. Sprinkle the sliced avocado with the lemon juice, then arrange in a layer over the greens. Next add the sliced turkey and season to taste. Arrange the remaining tomato slices on top and finish with the remaining rocket and watercress. Press the filling down gently and replace the lid.
- Wrap the loaf in foil or cling film and refrigerate for at least 1 hour or until ready to serve. Cut the loaf into quarters for serving.
Some more ideas
Make individual sandwiches with 4 large ciabatta rolls or other crusty rolls. * Instead of pesto use black olive paste (tapenade) or sun-dried tomato paste. * Make a vegetarian version by replacing the turkey with aubergine. Cut 1 aubergine into 8 thick slices, brush them lightly with extra virgin olive oil, and grill until tender and lightly browned on both sides. Use 1 thinly sliced red pepper instead of the avocado.
The health benefits of eating watercress have been acknowledged for many centuries. Hippocrates wrote about its medicinal value in 460 BC, and built the world's first hospital next to a stream so he could grow fresh watercress for his patients. Watercress provides good amounts of several antioxidants, including vitamin C, vitamin E and carotenoid compounds, and substantial amounts of the B vitamins folate, niacin and B6. * The positive aspects of eating bread were long unappreciated because it was thought to be fattening – which is not true. In fact, even white bread provides useful amounts of fibre, and by law it is fortified with vitamins and calcium.
Each serving provides
B6, niacin, selenium * B12, E, folate, calcium, copper, iron, potassium, zinc