Ingredients (Makes 6 Mason Jars, 500ml each)
For the Garlic Herb Chicken:
- 3 boneless, skinless chicken breasts (~600g total)
- 2 tbsp olive oil
- 1 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
For the Roasted Vegetables:
- 1 courgette, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 red onion, sliced
- 1 tbsp olive oil
- 1 tsp dried thyme
- ½ tsp salt
- ½ tsp black pepper
For the Quinoa Base:
- 300g cooked quinoa (50g per jar)
For the Toppings (Add Before Serving):
- 6 tbsp crumbled feta cheese (optional)
- 6 tbsp toasted pumpkin seeds
For Layering in the Mason Jars:
Bottom Layer (Quinoa Base - Nutritious & Hearty):
- Divide the cooked quinoa evenly among the jars.
Second Layer (Juicy Garlic Herb Chicken):
- Add sliced cooked chicken breast per jar.
Third Layer (Roasted Vegetables - Colorful & Flavorful):
- Layer in courgette, bell peppers, and red onion.
Top Layer (Creamy & Crunchy Toppings - Add Before Serving):
- Crumbled feta cheese (if using) and toasted pumpkin seeds.
Instructions:
-
Prepare the Chicken:
- Preheat oven to 200°C (400°F).
- In a bowl, mix olive oil, lemon juice, garlic, oregano, basil, smoked paprika, salt, and pepper.
- Coat chicken breasts and bake for 20–25 minutes until fully cooked.
- Let rest for 5 minutes, then slice.
-
Roast the Vegetables:
- Toss courgette, bell peppers, and red onion with olive oil, thyme, salt, and pepper.
- Spread on a baking tray and roast for 20 minutes, flipping halfway.
-
Cook the Quinoa:
- Rinse quinoa under cold water and cook according to package instructions. Let cool before layering.
-
Assemble the Mason Jars:
- Bottom Layer: Spoon cooked quinoa into each jar.
- Second Layer: Add sliced chicken.
- Third Layer: Layer in roasted vegetables.
- Top Layer: Store feta cheese and pumpkin seeds separately, adding before eating.
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 microwave for 2–3 minutes until warm.
- Top with feta cheese and pumpkin seeds before serving.
Cooking Time:
⏱ 35 minutes total
Macronutrient Breakdown (Per Jar):
- Calories: ~510 kcal
- Protein: ~42g
- Carbohydrates: ~45g
- Fat: ~18g
- Fiber: ~9g
Average Cost Analysis (Per Jar, Based on UK Supermarkets)
- Chicken Breast (100g): £1.00
- Olive Oil (½ tbsp): £0.08
- Lemon Juice (½ tbsp): £0.05
- Garlic (⅓ clove): £0.02
- Spices & Herbs: £0.08
- Quinoa (50g): £0.20
- Courgette (⅙): £0.10
- Red Bell Pepper (⅙): £0.10
- Yellow Bell Pepper (⅙): £0.10
- Red Onion (⅙): £0.05
- Feta Cheese (optional, 1 tbsp): £0.15
- Toasted Pumpkin Seeds (1 tbsp): £0.10
💰 Total Cost per Jar: ~£2.03
💰 Total Cost for 6 Jars: ~£12.18
