Buffalo Chicken & Ranch Quinoa Jar - 11/01/2025

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Buffalo Chicken:

• 3 boneless, skinless chicken breasts (~600g total)
• ½ cup (120ml) buffalo sauce (e.g., Frank’s RedHot)
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp garlic powder
• ½ tsp smoked paprika
• ½ tsp black pepper

For the Quinoa Base:

• 300g cooked quinoa (50g per jar)

For the Fresh Vegetables:

• 1 cup cherry tomatoes, halved
• 1 cup shredded carrots
• 1 small cucumber, diced
• ½ red onion, finely chopped
• 6 tbsp chopped fresh parsley

For the Ranch Dressing:

• 6 tbsp Greek yogurt (or mayo)
• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 1 tsp dried dill
• 1 tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper

For the Toppings (Add Before Serving):

• 6 tbsp crumbled blue cheese (optional)
• 6 tbsp toasted sunflower seeds

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For Layering in the Mason Jars:

Bottom Layer (Creamy Ranch Dressing - Tangy & Savory):

• Divide the ranch dressing evenly among the jars (about 1 tbsp per jar).

Second Layer (Fluffy Quinoa - Nutritious & Filling):

• Add 50g cooked quinoa per jar.

Third Layer (Buffalo Chicken - Spicy & Juicy):

• Add sliced buffalo chicken breast per jar.

Fourth Layer (Fresh & Crunchy Vegetables):

• Layer in cherry tomatoes, shredded carrots, diced cucumber, red onion, and parsley.

Top Layer (Creamy & Crunchy Toppings - Add Before Serving):

• Crumbled blue cheese (if using) and toasted sunflower seeds for texture and flavor.

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Instructions:

1. Prepare the Buffalo Chicken:

   • Preheat oven to 200°C (400°F).
   • In a bowl, mix buffalo sauce, olive oil, apple cider vinegar, garlic powder, smoked paprika, and black pepper.
   • Coat chicken breasts, place on a baking tray, and bake for 20–25 minutes until fully cooked.
   • Let rest for 5 minutes, then slice.

2. Cook the Quinoa:

   • Rinse quinoa under cold water and cook according to package instructions. Let cool before layering.

3. Prepare the Ranch Dressing:

   • In a small bowl, whisk together Greek yogurt (or mayo), olive oil, lemon juice, dried dill, garlic powder, salt, and black pepper.
   • Divide evenly among the jars.

4. Chop the Vegetables:

   • Halve cherry tomatoes, dice cucumber, shred carrots, and finely chop red onion and parsley.

5. Assemble the Mason Jars:

   • Bottom Layer: Pour ranch dressing into each jar.
   • Second Layer: Add cooked quinoa.
   • Third Layer: Add sliced buffalo chicken.
   • Fourth Layer: Add cherry tomatoes, shredded carrots, cucumber, red onion, and parsley.
   • Top Layer: Store blue cheese and toasted sunflower seeds separately, adding before eating.

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Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge for up to 4 days.
• Shake the jar well, pour into a bowl, and toss before serving.

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Cooking Time:

⏱ 30 minutes total

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Macronutrient Breakdown (Per Jar):

• Calories: ~520 kcal
• Protein: ~45g
• Carbohydrates: ~50g
• Fat: ~18g
• Fiber: ~9g

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Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Chicken Breast (100g): £1.00
• Buffalo Sauce (2 tbsp): £0.20
• Olive Oil (1 tbsp): £0.10
• Apple Cider Vinegar (½ tbsp): £0.05
• Garlic Powder & Spices: £0.08
• Quinoa (50g): £0.20
• Cherry Tomatoes (⅙ cup): £0.15
• Shredded Carrots (⅙ cup): £0.08
• Cucumber (⅙): £0.10
• Red Onion (⅙): £0.05
• Fresh Parsley (1 tbsp): £0.08
• Greek Yogurt/Mayo (1 tbsp): £0.10
• Lemon Juice (½ tbsp): £0.05
• Blue Cheese (optional, 1 tbsp): £0.15
• Toasted Sunflower Seeds (1 tbsp): £0.10

💰 Total Cost per Jar: ~£2.19
💰 Total Cost for 6 Jars: ~£13.14