Cobb Salad in a Jar
Although it may seem like a virtuous menu choice, Cobb salad is often loaded with bacon, blue cheese, and other high-calorie fare. This version keeps the calories under control and adds a twist by packing everything in jars, so you can make portable portions ahead of time. A rule of thumb when packing salads in jars is to place the dressing on the bottom, followed by sturdy items such as tomatoes and avocado. To prevent wilting, delicate foods such as greens should stay on top.
1/4 cup (60 mL) extra-virgin olive oil or camelina oil
1/4 cup (60 mL) fresh basil, finely chopped
2 Tbsp (30 mL) red wine vinegar
1 garlic clove, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
1 1/2 cups (350 mL) cherry tomatoes, halved
1 avocado, diced
1 1/2 cups (350 mL) cooked organic corn kernels
1/2 small red onion, diced
1 cup (250 mL) bocconcini (small mozzarella balls), halved
4 hard-boiled eggs, quartered lengthwise
3 cups (750 mL) spinach
1/4 cup (60 mL) shelled unsalted sunflower seeds
Whisk together oil, basil, vinegar, garlic, salt, and pepper. Divide dressing among 4 wide-mouth glass jars. Stuff cherry tomatoes, avocado, corn, onion, bocconcini, eggs, spinach, and sunflower seeds into jar in this order. Seal with lid and refrigerate until ready to serve.
To serve, turn jar upside down for a few moments to distribute dressing and serve straight from jar or pour salad onto plate.
Serves 4.
Each serving contains: 431 calories; 15 g protein; 33 g total fat (6 g sat. fat, 0 g trans fat); 25 g total carbohydrates (3 g sugars, 7 g fibre); 324 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
Cobb Salad in a Jar
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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