Power Salad Jar with Spiced Chicken and Roasted Vegetables
A hearty, healthy, and vibrant salad that combines earthy spices, crisp vegetables, tender chicken, and wholesome rice. The Power Salad Jar is a nourishing and flavorful dish that is perfect for a wholesome lunch or dinner. With the mild heat from the Kashmiri chili powder and cumin, paired with the sweetness of roasted butternut squash and the crunch of toasted walnuts, this salad offers a balance of textures and tastes that make it a delight to enjoy.
Ingredients
| Ingredient | Amount |
|---|---|
| Wild rice (cooked) | 100g |
| Rapeseed oil | 1 tbsp |
| Small onion | 1 |
| Mustard seeds | 1 tsp |
| Cumin seeds | 1 tsp |
| Garlic cloves | 2 |
| Chicken breasts, sliced | 2 (or use cooked chicken) |
| Salt | 1 tsp |
| Turmeric | 1 tsp |
| Kashmiri chili powder | ½ tsp |
| Fresh ginger, grated | 3 cm piece |
| Green chili, finely chopped | 1 |
| Butternut squash, diced | 1 small |
| Kale, roughly chopped | 1 bunch |
| Walnuts, crushed | 2 tbsp |
| Avocado slices | 1 |
For the Dressing:
| Ingredient | Amount |
|---|---|
| Olive oil | 2 tbsp |
| Lemon juice | 1 tbsp |
| Honey | 1 tsp |
| Dijon mustard | 1 tsp |
| Salt | To taste |
| Fresh ground black pepper | To taste |
Allergen Information
- Contains: Nuts (walnuts)
- May Contain: Gluten (if not using gluten-free wild rice)
- Suitable for:
- Dairy-Free
- Nut-Free (if walnuts are omitted)
- Gluten-Free (when using gluten-free rice)
Dietary Information
- Healthy: This salad is packed with nourishing ingredients like wild rice, butternut squash, chicken, kale, and walnuts. It’s full of antioxidants, healthy fats, and lean protein, making it a perfect choice for anyone seeking a balanced, nutritious meal.
- Low in Carbs: With the exception of the rice, this salad is relatively low in carbohydrates, making it suitable for those following a low-carb or ketogenic lifestyle.
- Gluten-Free: The use of wild rice ensures that this dish remains gluten-free, making it accessible to those with gluten sensitivities or celiac disease.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Serves: 4
Instructions
1. Prepare the Oven & Roasting Ingredients
Preheat your oven to 180ºC (350ºF). Start by preparing the butternut squash and kale for roasting. Coat the diced butternut squash with a little oil and season with cumin seeds and a pinch of Kashmiri chili powder. Spread it on a baking tray and bake for 25 minutes, or until soft and charred. At the same time, toss the kale in a little oil and sprinkle with cumin seeds, then bake for 10 minutes until crispy—be careful not to over-brown.
2. Cook the Rice
While the vegetables are roasting, cook the wild rice according to the package instructions. Once done, set it aside to cool.
3. Sauté the Spices & Chicken
In a large pan, heat the rapeseed oil and add the mustard seeds and cumin seeds. Let them sizzle until fragrant. Add the diced onion and sauté until translucent, about 3-4 minutes. Next, add the garlic and cook for another minute before adding the sliced chicken. Stir well and cook for 5-6 minutes, until the chicken is cooked through.
4. Season the Chicken Mixture
Once the chicken is cooked, stir in the salt, turmeric, Kashmiri chili powder, grated ginger, and finely chopped green chili. If the mixture feels too dry, add a splash of water. Cook for another 2 minutes, then remove from heat and allow to cool slightly.
5. Toast the Walnuts
In a dry frying pan, toast the walnuts over medium heat for 3-4 minutes until they are golden brown. Once toasted, crush them roughly using a pestle and mortar or a rolling pin.
6. Grill the Avocado
Heat a griddle pan and sear the avocado slices until lightly charred, about 2 minutes on each side. Set aside.
7. Assemble the Salad
Now, it’s time to build your salad. In a large serving bowl or jar, layer the roasted butternut squash, the spiced chicken mixture, the griddled avocado slices, and the crispy kale. Sprinkle the crushed walnuts on top for an added crunch.
8. Prepare the Dressing
In a small jar, combine the olive oil, lemon juice, honey, Dijon mustard, salt, and freshly ground black pepper. Shake well to mix, then pour over the salad just before serving.
Advice
- Meal Prep: This salad is perfect for meal prepping. You can store the individual components (squash, kale, chicken mixture, and rice) separately in the fridge for up to 3 days. Assemble the salad when you’re ready to serve, and add the dressing at the last moment to keep everything fresh.
- Spice Level Adjustments: For those who prefer more heat, you can increase the amount of green chili or add a pinch of cayenne pepper. If you like it milder, you can reduce the chili powder or leave it out entirely.
- Vegan Version: You can easily make this salad vegan by replacing the chicken with chickpeas or another plant-based protein. You can also substitute the honey in the dressing with maple syrup for a fully vegan option.
Conclusion
The Power Salad Jar is a perfect combination of healthy, spicy, and hearty ingredients. The mild spices, along with the roasted butternut squash, kale, and crunchy walnuts, create a beautifully balanced salad that’s both nourishing and satisfying. Whether you’re looking for a delicious lunch or dinner, this salad is an excellent choice that is sure to leave you feeling energized and full. Try it out for a quick and easy meal that’s packed with flavor and health benefits!
