The best chicken salad ever

Chicken and Pancetta Salad

Serves 4-6

  • 1.2 kg higher-welfare chicken

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 1 loaf ciabatta, torn into chunks

  • 12 slices higher-welfare pancetta

  • 50 g wild rocket

  • 1 bunch fresh mint, leaves picked

  • 145 g semi-dried tomatoes in olive oil, drained and halved

  • balsamic vinegar

  • good-quality extra virgin olive oil

Preheat the oven to 200ºC/400ºF/gas 6.



Season the chicken with salt and pepper, then rub with a little olive oil. Place in a roasting tray and roast for 1½ hours or until cooked, adding the bread after 30 minutes. Remove from the oven.



Once your chicken has cooled slightly, tear the meat into long pieces with your hands or a couple of forks, and set aside.



Fry the pancetta slices in a little oil until crispy. Toss the chicken with the croutons, rocket, mint, tomatoes and pancetta. Season well, dress with a little balsamic vinegar and extra virgin olive oil and serve with a glass of crisp white wine.

Nutritional Information

The best chicken salad ever

With tomatoes, pancetta and crunchy croutons

More Chicken recipes ->
0 foodies cooked this
A beautifully simple chicken salad made brilliant with a few gorgeous, quality ingredients
Serves 4-6
1h 50m (plus cooling time)
Super easy
Method

Preheat the oven to 200ºC/400ºF/gas 6.

Season the chicken with salt and pepper, then rub with a little olive oil. Place in a roasting tray and roast for 1½ hours or until cooked, adding the bread after 30 minutes. Remove from the oven.

Once your chicken has cooled slightly, tear the meat into long pieces with your hands or a couple of forks, and set aside.

Fry the pancetta slices in a little oil until crispy. Toss the chicken with the croutons, rocket, mint, tomatoes and pancetta. Season well, dress with a little balsamic vinegar and extra virgin olive oil and serve with a glass of crisp white wine.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 892
    45%
  • Carbs 40.9g
    16%
  • Sugar 10.2g 11%
  • Fat 53.7g 77%
  • Saturates 12.8g 64%
  • Protein 59.3g 131%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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