Summer vegetable and chicken jar salad

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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Serves: 1

Time to make: 20 mins

Ingredients

More weights & measures

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

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 569cal

Kilojoules 2380kJ

Protein 37g

Total fat 23g

–Saturated fat 3g

Carbohydrates 50g

–Sugars 14g

Dietary fibre 14g

Sodium 300mg

Calcium 350mg

Iron 5mg

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.

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