Effortless Jar Salad: Your Week’s Meal Prep Solution
Super Simple Jar Salad Recipe by a Dieting Solo Dweller
Jar salads are a game-changer for me as a solo dweller! By layering ingredients in a well-sealed container with the dressing at the bottom, followed by denser items and then softer ones, they can stay fresh in the fridge for up to a week. This is a fantastic way to prep healthy meals.
Base Ingredients- Chicken breast 150g (cooked and cooled, cut into bite-sized pieces)
- Romaine lettuce 1/4 head (torn into pieces)
- Cabbage 1/4 head (thinly shredded)
- Kale 3-4 leaves (stems removed, chopped)
- Cucumber 1/2 (sliced into half-moons or julienned)
- Mixed baby greens a handful
- Cherry tomatoes 5-6 (halved)
- Carrot 1/4 (julienned)
- Chicory a handful
Cooking Instructions
Step 1
Thoroughly wash and pat dry all your vegetables and chicken breast. Prepare them by cutting them into bite-sized pieces. Tear the romaine lettuce, thinly shred the cabbage and carrot, and chop the kale after removing the tough stems. Slice the cucumber into half-moons or thick julienne strips, and halve the cherry tomatoes. Cook the chicken breast (boil or grill), let it cool, and then cut it into manageable pieces.
Step 2
Grab a clean, dry airtight jar or container. Pour the Oriental dressing (2 Tbsp) directly into the bottom of the container. Having the dressing at the very bottom prevents the vegetables from becoming soggy and ensures it gets mixed well when you’re ready to eat.
Step 3
Now it’s time to layer your ingredients! Start with the densest, most moisture-releasing ingredients at the bottom, and finish with the lightest, freshest greens on top. A recommended layering order is: 1) Chicken breast → 2) Cherry tomatoes → 3) Sweet corn → 4) Cucumber → 5) Carrot → 6) Cabbage → 7) Kale → 8) Chicory → 9) Romaine lettuce → 10) Mixed baby greens. Layering them this way helps maintain freshness and creates a visually appealing salad. Gently press down each layer as you add it to compress the ingredients and make more space.
