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Pregnancy

      Italian Panzanella salad with roast chicken

      This Italian roast chicken salad is the ultimate refreshing summer dish combining mozzarella and delicious crusty bread, and it’s also packed with vitamin C.

      Prep time: 10 minutes
      Cook time: 40-50 minutes
      Serves: 4

      This dish is: a source of vitamin C ◦ contains protein

      Allergens: wheat and milk

      Ingredients

      • 4 free range chicken leg quarters
      • 700g mixed tomatoes (red, yellow and green of varying sizes)
      • 1 red bell pepper
      • 1 yellow bell pepper
      • 250g ciabatta
      • 1 small red onion
      • 1 tbsp small capers, drained
      • ¼ tsp salt
      • ¼ tsp black pepper
      • 3 tbsp red wine vinegar
      • 3 tbsp olive oil
      • A handful of basil leaves, roughly torn
      • ½ tsp oregano
      • 100g reduced fat mozzarella

      To serve

      • 200g mixed leaf salad
      • 1 tbsp lemon juice

      Method

      1. Preheat the oven to 180°C, fan assisted.
      2. Place the chicken legs on a baking tray and rub with a little of olive oil before sprinkling with oregano and a pinch of salt. Place in the oven, alongside the two bell peppers (standing upright), on the baking tray.
      3. Roast the chicken for 40-50 minutes until cooked and cook the peppers until blistered and collapsing.
      4. Once cooked, remove the peppers carefully from the oven, and immediately place in a plastic zip lock bag.
      5. Seal the bag and set aside for around 20 minutes until cool enough to touch. Once ready, remove the peppers from the bag, cut out the stalk and seeds and slice into thin strips.
      6. Meanwhile, slice the red onion into thin half-moons and place in a large bowl along with the red wine vinegar. Mix to make sure all the onion is coated in vinegar and leave to rest for 10 minutes.
      7. Roughly chop the tomatoes then, once the onion has rested, add to the bowl along with the salt, pepper, olive oil, pepper slices and capers, and mix together.
      8. Tear the ciabatta into small pieces and toast in the oven for 3 – 5 minutes. Add the toasted ciabatta to the bowl, tossing and mixing until the bread starts to soak up the liquid.
      9. Finally, cut the mozzarella into small pieces and add to the bowl with the basil, then mix and leave the salad to rest for 15 minutes.
      10.  Serve with a chicken leg and a mixed leaf side salad, dressed with lemon juice.

      Nutritionist's tip

      Remember to wash your hands before and after handling raw meat, and make sure it’s thoroughly cooked.

      Nutritional benefits

      • Chicken contains protein which provides the building blocks for your baby to grow1.
      • Tomatoes contain vitamin C which can help protect your cells and help keep them healthy2.
      • Pepper provides folic acid which can help reduce the risk of neural tube defects such as spina bifida. The NHS recommends taking a folic acid supplement in addition to eating foods high in folic acid during pregnancy3.
      • Salad provides fibre which helps prevent constipation caused by your hormonal changes4.
      Nutrition value Amount % Reference nutrient intake
      Energy 485kcal 24%
      Fat 21g
      30%
      Saturates 5.3g
      27%
      Sugars 13g 14%
      Salt 1.3g
      22%
      Nutritional claims are based on single-portion analysis.

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      Healthy, tasty recipes by chef Lorraine Pascale and our team of nutritionists

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      1. NHS. Healthy Eating Pregnancy [Online] Available at: https://www.nhs.uk/start4life/pregnancy/healthy-eating-pregnancy/ [Accessed July 2018].
      2. 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].
      3. NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: https://www.nhs.uk/chq/Pages/913.aspx [Accessed June 2018].
      4. 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].

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