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Pregnancy

      Prep time: 10 minutes - Cook time: 30-40 minutes - Serves: 2

      Baked feta & pistachio aubergine with garlic couscous

      This Mediterranean vegetable dish includes aubergine for fibre and pistachios packed with potassium. Plus it's quick to prepare and delicious.

      This dish is: Vegetarian • low in sugar • low in salt • a source of fibre • high in protein

      Each portion contains:

      Nutrition value Amount % Reference nutrient intake
      Energy 485kcal 24%
      Fat 21g
      30%
      Saturates 5.3g
      27%
      Sugars 9.4g 10%
      Salt 1.4g
      23%

      Nutritionist's tip

      The wider the variety of vegetables you eat, the wider the variety of nutrients you’ll get.

      Ingredients

      • 1 medium aubergine
      • 100g low fat vegetarian feta cheese
      • 1/2 tbsp of pistachio nuts, chopped
      • 1 tbsp rapeseed oil
      • 100g couscous
      • 150g cherry tomatoes
      • Half a cucumber
      • 1 lemon
      • 1 tsp reduced salt vegetable stock powder (or half a stock cube)
      • 2 garlic cloves, crushed
      • 1/2 tsp ground black pepper
      • 1 tbsp basil, roughly chopped

      Recipe contains the following allergens: tree nuts (pistachios), gluten (cous cous), celery (stock cube), milk (feta). All nutritional claims based on analysis of one portion.

      Nutritional benefits

      * Aubergine: Contains fibre to help prevent constipation caused by your hormonal changes1

      * Nuts: Contains Vitamin E. An adequate intake of vitamin E during pregnancy reduces the likelihood of your child developing asthma and respiratory issues later in life2,3

      * Couscous: Contains protein which provides the building blocks for your baby to grow4

      * Tomatoes: Contains vitamin C which can help protect your cells and helps keep them healthy5

      Method

      1. Preheat the oven to 220oC (fan 200oC), gas mark 6.
      2. Slice the aubergine in half and score it diagonally in both directions to make a criss-cross pattern. Rub the rapeseed oil into the aubergine halves on both sides, sprinkle with half the pepper, and place in the oven for 30 minutes, or until golden brown on top.
      3. While the aubergine is cooking, make the couscous. Add the juice of one lemon, two crushed garlic cloves, remaining pepper and the stock powder to a jug, then pour in 150ml of boiling water and mix.
      4. Put the couscous in a bowl, add the liquid, stir briefly, cover and leave to stand for 3-4 minutes before fluffing with a fork.
      5. Chop the cucumber into small chunks, slice the cherry tomatoes in half and mix into the couscous. Set aside.
      6. Take the aubergine out of the oven, and if the flesh is soft and golden brown, crumble the feta onto each half and return to the oven for a further 5 minutes.
      7. To serve, sprinkle the aubergine halves with chopped pistachio and basil, and add a portion of couscous on the side.

       

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      1. NHS. Your pregnancy and baby guide [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/common-pregnancy-problems/#constipation [Accessed June 2018].
      2. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.
      3. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
      4. NHS. Healthy Eating Pregnancy [Online] Available at: https://www.nhs.uk/start4life/pregnancy/healthy-eating-pregnancy/ [Accessed July 2018].
      5. NHS. Vitamin C in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#vitamin-c-in-pregnancy[Accessed July 2018].

      Last reviewed: 7th September 2018

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