Name: Mason Jar Chicken Salad
Prep time: 10 min
Cook time: 10 min
Yield: 831.5 grams
Ingredients: 1/2 cup of quinoa, cooked (93 g); 3 cups shredded of lettuce, cos or romaine, raw (141 g); 2 tsps of oil, olive, salad or cooking (9 g); 200 grams of chicken breast, oven-roasted, fat-free, sliced; 100 grams of cucumber, raw, peeled; 1 cup cherry tomatoes of tomatoes, red, ripe, raw, year round average (149 g); 40 grams of chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids; 100 grams of salad dressing (low-fat)

Ingredients

or1/2 cup of quinoa, cooked (93 g)

or3 cups shredded of lettuce, cos or romaine, raw (141 g)

or2 tsps of oil, olive, salad or cooking (9 g)

or200 grams of chicken breast, oven-roasted, fat-free, sliced

or100 grams of cucumber, raw, peeled

or1 cup cherry tomatoes of tomatoes, red, ripe, raw, year round average (149 g)

or40 grams of chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids

or100 grams of salad dressing (low-fat)

Preparation

Using a quart size mason jar, layer about 2-4 tbsp. of salad dressing, followed by the grape tomatoes, diced chicken, garbanzo beans, diced cucumber, quinoa, and baby spring mix lettuce.

Can be sealed in mason jar and stored in the fridge for up to 5 days.

When you’re ready to serve, you can also add an avocado or hard-boiled egg. Add other spices to taste

Nutritional information

	Per 100 g	Per portion (416 g)	% DRI
Energy	71 kcal	294 kcal	15 %
Fat	2 g	8 g	12 %
Fatty acids, total saturated	0 g	1 g	6 %
Cholesterol	10 mg	40 mg	13 %
Sodium	385 mg	1599 mg	67 %
Carbohydrate	9 g	36 g	12 %
Sugars	2 g	8 g
Fiber	1 g	5 g	21 %
Protein	5 g	22 g

Recipes ofNatalia Ruiz

Nutritionist · 1015458346 COLNUD

"It is not a diet, It is a LIFESTYLE"

Mason Jar Chicken Salad

Wednesday, December 13, 2023