Salad in a jar

Salad-in-a-jar-6
Enjoying a perfect salad in a jar is very easy. Dressing goes in first, then comes the rest. I usually prepare this healthy, colorful lunch the night before. All I need to do is give it a shake the next day.

 

Difficulty: Easy

Time: 25 min. preparation time, 0 min. baking time

Nutrition: Calories ca 371 / Protein 43g / Carbohydr. 20g / Fat 12g

Ingredients (1 servings)

25 gparsley
15 gParmesan cheese
50 mlyogurt
0.5lemon (zest)
0.5 clovegarlic
1chicken breast
30 gcarrot
20 golives
40 gcherry tomatoes
0.5bell pepper (red)
0.25onion (red)
0.25cucumber
2 leaveslettuce
vegetable oil for frying
salt
pepper

Utensils

cheese grater, grill pan, box grater, jar, cooking spoon, cutting board, knife, small bowl

Wine Tip

Blanc de Noir, fine dry, 2013
“Blanc de Noir” denotes, as the name suggests, a white wine produced from red grapes. Due to the lower acidity of red grapes, the wine is very digestible, yet very charismatic because of the spicy fruit flavors.

Step 1

Salad in a jar

Roughly chop parsley.

cutting board, knife

25 g parsley

Step 2

Salad in a jar

Grate Parmesan. Then, mix yogurt, lemon zest, garlic, Parmesan cheese, and parsley in a small bowl. Season to taste with salt and pepper.

cheese grater, small bowl

15 g Parmesan cheese / 50 ml yogurt / 0.5 lemon / 0.5 garlic / salt / pepper

Step 3

Salad in a jar

Season chicken breast with salt and pepper. Heat some vegetable oil in a grill pan over medium-high heat. Add chicken to pan and sauté for approx. 10 – 12 min. until well done and golden brown on both sides. Set aside to cool.

grill pan, cooking spoon

1 chicken breast / salt / pepper / vegetable oil for frying

Step 4

Salad in a jar

In the meantime, roughly grate carrot using a box grater.

box grater, cutting board

30 g carrot

Step 5

Salad in a jar

Quarter olives. Halve cherry tomatoes. Cut bell pepper, onion, and cucumber into slices.

cutting board, knife

20 g olives / 40 g tomatoes / 0.5 bell pepper / 0.25 onion / 0.25 cucumber

Step 6

Salad in a jar

Tear lettuce into pieces. Slice chicken into strips. Spoon dressing into bottom of jar. Layer cherry tomatoes, olives, half of the lettuce, carrot, cucumber, and bell pepper. Top with the rest of lettuce and chicken. For serving, add all ingredients to a bowl and stir well to combine. Enjoy!

jar

2 leaves lettuce