Summer vegetable and chicken jar salad

Serves: 1

Time to make: 20 mins

Ingredients

Dressing
¼ ripe avocado
2 teaspoons tahini
1 clove garlic, crushed
5 tablespoons low-fat yoghurt
¼ cup basil or mint leaves
freshly ground black pepper
Salad
¼ cup wholegrain couscous
1 baby cos lettuce, torn roughly
¼ cup torn fresh mint or basil leaves
50g lean cooked chicken, shredded or diced
6 cherry tomatoes, chargrilled
1 sundried tomato, finely chopped
1 radish, thinly sliced
1 spring onion, finely chopped
½ carrot, julienned or peeled using a vegetable peeler
⅓ cup edamame beans

Instructions

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1 Combine all dressing ingredients, except the fresh herbs, in a blender until smooth, adding a little water for a runnier consistency. Stir in mint or basil and season with pepper.

2 Place the couscous in a bowl and pour over 1/2 cup water, cover and leave for 5 minutes, then fluff with a fork.

3 Place half the dressing in the base of a jar. Add a layer of lettuce and then layer the remaining ingredients as you like, placing the couscous layer in the centre. Top with remaining dressing.

4 Press down lightly. Cover with a lid and chill until serving.

HFG tip

This layered salad can be kept in the fridge overnight.

Nutrition Info (per serve)

Calories 569 cal

Kilojoules 2380 kJ

Protein 37 g

Total fat 23 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 14 g

Dietary fibre 14 g

Sodium 300 mg

Calcium 350 mg

Iron 5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.