mason jar

Mason Jar Salad

Mason Jar Salad
Serves 1
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
403 calories
55 g
76 g
7 g
31 g
2 g
572 g
142 g
9 g
0 g
4 g
Nutrition Facts
Serving Size
572g
Servings
1
Amount Per Serving
Calories 403
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 76mg
25%
Sodium 142mg
6%
Total Carbohydrates 55g
18%
Dietary Fiber 8g
32%
Sugars 9g
Protein 31g
Vitamin A
106%
Vitamin C
36%
Calcium
10%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon dressing of your choice
  2. 1/3-1/2 cup raw veggies like diced tomato, cucumber, red onion, the list is endless
  3. 1/4 c of starch (such as brown rice, quinoa, corn, or beans)
  4. 3 oz protein (chicken, turkey, tuna)
  5. 1/2 lettuce or spinach
Instructions
  1. Start with a clean mason jar, or better yet, a jelly jar or 8 oz mason jar for bariatric-sized salad
  2. You want to layer your ingredients. First layer with the dressing then layer with hard vegetables, such as tomatoes and cucumbers, on the bottom. Then add cooked whole grain like quinoa or brown rice.
  3. Next, add protein such as chicken or tuna.
  4. Lastly, top with the protein of your choice and any “dry ingredients” such as greens (spinach, lettuce).
  5. Store in the fridge until you’re ready to eat. It is easy to make a bunch at a time. Then, shake, shake, shake and ENJOY or pour into a bowl.
for 30 more great Mason Jar Salads, check out
  1. http://letslassothemoon.com/2014/12/20/mason-jar-recipes/
beta
calories
403
fat
7g
protein
31g
carbs
55g
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