Avocado-Lime Mason Jar Salad
Easy and nutritious this avocado lime mason jar salad is great for meal prep, with layers of chicken, corn and peppers, finished with an avocado lime dressing.
Introduction
If you’re not eating dairy, using avocado to thicken your dressings for pasta salads is a handy trick. Avocados are not only tasty but also a powerful source of healthy monosaturated fat, which is especially important in a low-carb diet. This salad is full of protein and Mexican-inspired flavour. The olives, coriander, and lime juice add tanginess and freshness to the courgette noodles. It’s appropriate for a summertime barbecue or a lean weeknight meal. You’ll need four 450g preserving jars. Just pour the jars into bowls when you’re ready to eat!
Ingredients
| 1 tbsp | olive oil |
| 225g | boneless chicken, cut into 1cm dice |
| Salt and pepper | |
| 2 ears | of sweetcorn, husked and silks removed |
| ½ | large red pepper, diced |
| 85g | black olives, halved and pitted |
| 3 | medium courgettes, spiralized with Blade C |
| For the dressing: | |
|---|---|
| 2-3 tbsp | chopped fresh coriander |
| 1 | medium garlic clove, finely chopped |
| Salt and pepper | |
| 3 tbsp | olive oil |
| 2 tbsp | lime juice |
| 1 | avocado, cubed |
Essential kit
You will need: a food processor and a spiralizer.
Method
Heat the olive oil in a large non-stick frying pan over a medium heat. When the oil is shimmering, add the chicken and season with salt and pepper. Cook for 6-8 minutes until lightly browned on the outside and no longer pink on the inside.
Place the sweetcorn in a medium saucepan over a high heat, cover with water, and add a pinch of salt. Bring to the boil and cook for 2-3 minutes, or until the sweetcorn is easily pierced with a fork. Drain and, when cooled to the touch, slice the kernels off the cobs.
Make the dressing. Combine the coriander, garlic, salt and pepper, olive oil, lime juice, and avocado in a food processor and pulse until creamy. One tablespoon at a time, add some room-temperature water until the dressing reaches the desired consistency, pulsing after every addition.
Place one quarter of the dressing at the bottom of four 450g preserving jars and add a serving of chicken. Then layer in the peppers, olives, and the sweetcorn kernels. Finally, top each jar with some of the courgette noodles. Place tops on the jars and refrigerate for up to 1 day or serve at room temperature within 3 hours.
Tip: avocados brown quickly, so if you’re making this dish in advance, prepare everything except the dressing. Assemble the dressing right before serving.
Nutritional information
Serving size: 1 jar. Calories: 331, Fat: 24g, Carbohydrates: 18g, Salt: 0.2g, Protein: 16g, Sugar: 6g
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