Do you try packing salads along for a healthy lunch or dinner? Have you run into the problem of having a soggy salad by the time you are ready to eat it? Preparing a mason jar salad may just be the answer to the soggy salad problem.
The method behind packing this tasty low-calorie cobb salad is by putting the dressing in the bottom of the jar. Then, you add the other ingredients with the heartier and heavier toppings next and adding the lightest ingredients (lettuce) to the top. This way, you don't end up with soggy wilted lettuce that has been drowned in dressing for hours.
Making this cobb salad a low-calorie version doesn't mean you have to omit all of the tasty ingredients that make a cobb salad. Rather, limit portions and use lower fat versions of typical cobb salad ingredients.
- 2 teaspoons extra virgin olive oil
- 1 teaspoon red wine vinegar
- 1/2 teaspoon dijon mustard
- salt and pepper to taste
- 4 ounces boneless skinless chicken breast
- 1 1/2 cups torn romaine lettuce
- 1/4 cup cherry tomatoes
- 1 hard boiled egg, sliced
- 1/4 medium avocado, diced
- 1/2 ounce reduced fat blue cheese crumbles
- 1 strip reduced fat bacon, cooked and crumbled
1. First, cook the chicken breast. Place the chicken in a medium sized skillet. Add just enough water to the pan to cover the top of the chicken, and add a dash of salt to the water. Bring the water to a boil, and then reduce the heat and simmer for about 15 minutes, or until the chicken is cooked completely through and is no longer pink. Remove the chicken from the pan, and shred the chicken with two forks.
2. In order to keep your mason jar salad from getting soggy, the order in which you place the ingredients if of great importance. Dressing always goes on the bottom. So, next whisk together the olive oil, red wine vinegar, dijon mustard, and a dash of salt and ground black pepper in a small dish with a wire whisk. Pour the dressing into the bottom of a one-quart clean mason jar.
3. Next, add the cherry tomatoes. For the next layer, add the cooked and shredded chicken breast. The next layer should consist of the sliced hard boiled egg, and on top of that place the blue cheese crumbles. Next, add the avocado, and finally the lettuce as the very top layer.
4. Store the salad in the refrigerator until ready to transport (and make sure that your salad doesn't tip over on your travels!) When you are ready to eat your salad, shake it out into a bowl, toss with a fork, and enjoy.
Per Serving Calories 408, Fat 26 grams, Pro 39 grams, Carbs 5 grams
|Nutritional Guidelines (per serving)|
|Total Fat||73 g|
|Saturated Fat||17 g|
|Unsaturated Fat||39 g|
|Dietary Fiber||18 g|