Chicken Caesar Pasta Salad Jar - 01/03/2025

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Grilled Chicken:

• 3 boneless, skinless chicken breasts (~600g total)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp black pepper

For the Caesar Dressing:

• 6 tbsp Greek yogurt (or mayo)
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 2 tbsp grated Parmesan cheese
• 1 tbsp Dijon mustard
• 1 clove garlic, minced
• ½ tsp Worcestershire sauce
• ½ tsp salt
• ½ tsp black pepper

For the Pasta Base:

• 300g cooked whole wheat pasta (50g per jar)

For the Fresh Vegetables & Add-Ins:

• 1 cup cherry tomatoes, halved
• 1 cup romaine lettuce, chopped
• ½ red onion, finely sliced
• 6 tbsp grated Parmesan cheese

For the Crunchy Toppings (Add Before Serving):

• 6 tbsp croutons
• 6 tbsp crispy bacon bits (optional)

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For Layering in the Mason Jars:

Bottom Layer (Caesar Dressing - Creamy & Tangy):

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

Second Layer (Pasta - Hearty & Filling):

• Add 50g cooked pasta per jar.

Third Layer (Grilled Chicken - Lean & Flavorful):

• Add sliced grilled chicken breast per jar.

Fourth Layer (Fresh Vegetables - Crisp & Light):

• Layer in cherry tomatoes, romaine lettuce, and red onion.

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

• Grated Parmesan cheese, croutons, and crispy bacon bits (if using) for crunch.

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Instructions:

1. Prepare the Grilled Chicken:

   • In a bowl, mix olive oil, lemon juice, garlic powder, oregano, salt, and black pepper.
   • Coat chicken breasts in the marinade and let sit for 15 minutes.
   • Heat a grill pan over medium-high heat and grill chicken for 5–6 minutes per side, or bake at 200°C (400°F) for 20–25 minutes until fully cooked.
   • Let rest for 5 minutes, then slice.

2. Prepare the Caesar Dressing:

   • In a small bowl, whisk together Greek yogurt (or mayo), olive oil, lemon juice, Parmesan cheese, Dijon mustard, garlic, Worcestershire sauce, salt, and black pepper.
   • Divide evenly among the jars.

3. Cook the Pasta:

   • Boil whole wheat pasta according to package instructions, then drain and let cool before layering.

4. Chop the Vegetables:

   • Halve cherry tomatoes, chop romaine lettuce, and slice red onion thinly.

5. Assemble the Mason Jars:

   • Bottom Layer: Pour Caesar dressing into each jar.
   • Second Layer: Add cooked pasta.
   • Third Layer: Add grilled chicken slices.
   • Fourth Layer: Add cherry tomatoes, romaine lettuce, and red onion.
   • Top Layer: Store grated Parmesan, croutons, and crispy bacon bits 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.
• Add croutons and crispy bacon bits right before eating for the best crunch.

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Cooking Time:

⏱ 30 minutes total

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Macronutrient Breakdown (Per Jar):

• Calories: ~520 kcal
• Protein: ~42g
• Carbohydrates: ~50g
• Fat: ~16g
• Fiber: ~8g

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

• Chicken Breast (100g): £1.00
• Olive Oil (1 tbsp): £0.10
• Lemon Juice (½ tbsp): £0.05
• Garlic Powder & Spices: £0.10
• Whole Wheat Pasta (50g): £0.20
• Greek Yogurt/Mayo (1 tbsp): £0.10
• Dijon Mustard (½ tbsp): £0.05
• Worcestershire Sauce (½ tbsp): £0.08
• Parmesan Cheese (1 tbsp): £0.15
• Cherry Tomatoes (⅙ cup): £0.15
• Romaine Lettuce (⅙ head): £0.12
• Red Onion (⅙): £0.05
• Croutons (1 tbsp): £0.10
• Crispy Bacon Bits (optional, 1 tbsp): £0.15

💰 Total Cost per Jar: ~£2.25
💰 Total Cost for 6 Jars: ~£13.50