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Warm bacon and rocket salad
What you need
- 175 g baby leaf spinach
- 175 g rocket leaves
- 125 g mixed salad leaves
- 2 eggs, hard boiled and shelled
- 25 g croutons, try to get garlic flavoured
- 2 sticks celery, sliced diagonally
- 8 rashers rindless smoked back bacon
- for the dressing
- 6 tsp olive oil
- 6 tsp orange juice
- 1/2 tsp dijon mustard
- seasoning
Method
Tear the spinach, rocket and mixed salad leaves into pieces. Arrange on a large serving plate.
Quarter the eggs. Add to the salad with the croutons and celery.
Dry fry the bacon in a frying pan until crisp, brown and all bacon fat has been released. Remove with a slotted spoon. Drain on kitchen paper. Add to the salad mixture.
Add the oil, orange juice, mustard and seasoning to the bacon fat. Stir until blended. Quickly pour over the salad. Toss gently to coat. Serve.
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Preparation 15 minutes Cook 5 minutes Total 20 minutes -
Energy 209 kcal/serving Fat 5.73 g/serving Carbohydrates 29.05 g/serving Glycaemic Index 19 Glycaemic Load 1.42 
Serving suggestion
Cook's tip
To make croutons: Remove crust from large slice of bread. Cube. Heat 15g butter & 2 tbsp oil. Fry 1 crushed clove of garlic for 3 min. Remove. Add bread. Fry until crisp and golden brown. Remove with a slotted spoon. Drain on kitchen paper.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 875 | 384 | 10475 | 8350 |
| Energy (kcal) | 209 | 91.8 | 2500 | 2000 |
| Protein (g) | 15.8 | 6.92 | ||
| Carbohydrate (g) | 8.53 | 3.74 | 345 | 275 |
| Fat (g) | 13.1 | 5.73 | 95 | 70 |
| Fat (saturated) (g) | 2.80 | 1.23 | ||
| Fibre (g) | 3.05 | 1.34 | ||
| Sodium (mg) | 832 | 365 | ||
| Salt (equivalent) (g) | 2.08 | 0.91 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 482 | 211 | 800 |
| Vitamin B-12 (µg) | 0.56 | 0.24 | 1 |
| Vitamin B-6 (mg) | 0.37 | 0.16 | 2 |
| Vitamin C (mg) | 31.1 | 13.6 | 60 |
| Vitamin D (µg) | 15.3 | 6.69 | 266 |
| Vitamin E (mg) | 2.43 | 1.07 | 10 |
| Zinc (mg) | 1.45 | 0.63 | 15 |
| Calcium (mg) | 120 | 52.6 | 800 |
| Folate (mcg) | 145 | 63.6 | 200 |
| Iron (mg) | 3.11 | 1.37 | 14 |
| Magnesium (mg) | 57.9 | 25.4 | 300 |
| Niacin (mg) | 3.94 | 1.73 | 18 |
| Pantothenic acid (mg) | 0.77 | 0.34 | 6 |
| Riboflavin (mg) | 0.36 | 0.16 | 1.6 |
| Phosphorous (mg) | 211 | 92.6 | 800 |
| Thiamin (mg) | 0.49 | 0.21 | 1.4 |
This recipe is:
Corn-free
Cow-dairy free
Dairy free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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