Avocado, pancetta & pine nut salad

Avocado and pancetta salad

Serves 6

  • 12 slices pancetta

  • 50 g pine nuts

  • balsamic vinegar

  • good-quality extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 6 ripe avocados, stoned, peeled and quartered

  • 4 big handfuls baby spinach, washed

Heat a frying pan and fry the pancetta slices till crispy. Remove from the pan and set aside. In the same pan, lightly toast the pine nuts.



Make your dressing by combining 1 tablespoon of balsamic vinegar with 2 tablespoons of olive oil and season with salt and pepper. Taste to make sure your dressing is balanced – add a little more oil or vinegar if you need to.



On serving plates, lay out the avocado. Sprinkle over the spinach leaves, pancetta and toasted pine nuts. Season well with salt and pepper and drizzle over your dressing. Great served with some warm crusty bread and a lovely glass of wine.

Nutritional Information

Avocado, pancetta & pine nut salad

With baby spinach leaves and balsamic dressing

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My avocado, pancetta and pine nut salad has got it all – crunch, creaminess and bags of flavour
Serves 6
20m
Super easy
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Method

Heat a frying pan and fry the pancetta slices till crispy. Remove from the pan and set aside. In the same pan, lightly toast the pine nuts.

Make your dressing by combining 1 tablespoon of balsamic vinegar with 2 tablespoons of olive oil and season with salt and pepper. Taste to make sure your dressing is balanced – add a little more oil or vinegar if you need to.

On serving plates, lay out the avocado. Sprinkle over the spinach leaves, pancetta and toasted pine nuts. Season well with salt and pepper and drizzle over your dressing. Great served with some warm crusty bread and a lovely glass of 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 344
    17%
  • Carbs 2.8g
    1%
  • Sugar 1.5g 2%
  • Fat 30.7g 44%
  • Saturates 6.0g 30%
  • Protein 11.8g 26%
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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  • 12 slices pancetta

  • 50 g pine nuts

  • balsamic vinegar

  • good-quality extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 6 ripe avocados, stoned, peeled and quartered

  • 4 big handfuls baby spinach, washed