Power Salad Jar: A Spiced Salad Delight
Introduction
Elevate your mealtime with the Power Salad Jar, a vibrant and healthy dish bursting with flavors and textures that will satisfy your cravings and nourish your body. This spiced salad jar is not only visually appealing but also packed with wholesome ingredients, making it a perfect choice for meal prep or a quick weeknight dinner. With a mild spice level and a combination of nutty wild rice, tender chicken, and an array of colorful vegetables, this salad is sure to become a favorite in your household.
Recipe Overview
| Dish Name | Power Salad Jar |
|---|---|
| Description | Spiced Salad Jar |
| Spice Level | Mild |
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Total Servings | 4 |
| Dietary Info | Healthy |
Ingredients
Below is a detailed list of the ingredients required to create this delightful Power Salad Jar, designed to serve four people.
| Ingredient | Quantity |
|---|---|
| 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 cooked chicken) |
| Salt | 1 tsp |
| Turmeric | 1 tsp |
| Kashmiri chili powder | ½ tsp |
| Ginger, grated | 3 cm |
| Green chili, finely chopped | 1 |
| Butternut squash (diced) | 200g |
| Kale (torn into pieces) | 2 cups |
| Walnuts | 50g |
| Avocado | 1 |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 28g |
| Carbohydrates | 35g |
| Dietary Fiber | 8g |
| Total Fat | 15g |
| Saturated Fat | 2g |
| Sodium | 500mg |
Instructions
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Prepare the Oven: Begin by preheating your oven to 180ºC (350ºF), setting the stage for the roasting of your vegetables.
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Roast the Butternut Squash: In a bowl, toss the diced butternut squash with a drizzle of rapeseed oil and a sprinkle of cumin seeds and Kashmiri chili powder to enhance the flavor. Spread the squash on a baking tray and roast in the oven for approximately 25 minutes, or until tender and charred. Once done, remove from the oven and allow it to cool.
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Crisp the Kale: While the butternut squash is roasting, prepare the kale. In a separate bowl, coat the torn kale pieces with a small amount of rapeseed oil, and season with a pinch of cumin. Bake the kale in the oven for about 10 minutes, keeping an eye on it to ensure it doesn’t brown too much. Once crispy, take it out and let it cool.
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Cook the Wild Rice: Prepare the wild rice according to the package instructions, ensuring that it is fluffy and fully cooked. Once done, set aside to cool.
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Sauté the Spices: In a large pan, heat the remaining rapeseed oil over medium heat. Add the mustard seeds and cumin seeds, allowing them to sizzle and release their fragrant aroma. Next, incorporate the finely chopped onion and sauté until translucent, followed by the minced garlic. Stir for about 3-4 minutes until fragrant.
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Cook the Chicken: Add the sliced chicken breast to the pan, stirring frequently for about 3-4 minutes until it begins to cook through. Season with salt, turmeric, Kashmiri chili powder, grated ginger, and the finely chopped green chili. Continue to cook for another 5-6 minutes, or until the chicken is fully cooked and the flavors meld together. If the mixture appears too dry, add a splash of water. Remove from heat and allow it to cool.
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Toast the Walnuts: In a dry frying pan over medium heat, toast the walnuts for 3-4 minutes until golden and fragrant. Let them cool, then crush them roughly using a pestle and mortar.
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Sear the Avocado: Heat a griddle pan on medium-high heat and sear the avocado slices until charred, adding a delightful smoky flavor to the dish.
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Assemble the Salad Jar: To assemble the salad jar, start with a layer of roasted butternut squash at the bottom. Follow this with the flavorful chicken mixture, then add the seared avocado slices, crispy kale, and finally, sprinkle over the crushed toasted walnuts.
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Prepare the Dressing: In a small jar, mix together your choice of dressing ingredients, such as olive oil, lemon juice, and a pinch of salt and pepper. Shake well to combine, then pour over the assembled salad just before serving to keep everything fresh and crunchy.
Conclusion
Enjoy your Power Salad Jar as a wholesome meal that celebrates healthy eating without sacrificing flavor. Each layer of this spiced salad is designed to offer a variety of textures and tastes, making it an exciting dish to enjoy any time of the day. Perfect for lunch on the go or a nutritious dinner, this salad jar is a testament to how easy it can be to eat healthily while indulging in deliciousness.
