Honey Garlic Chicken & Roasted Sweet Potato Jar - 01/02/2025

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Honey Garlic Chicken:

• 3 boneless, skinless chicken breasts (~600g total)
• 3 tbsp honey
• 3 tbsp soy sauce
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp apple cider vinegar
• ½ tsp black pepper
• ½ tsp smoked paprika

For the Roasted Sweet Potatoes:

• 3 medium sweet potatoes, diced
• 1 tbsp olive oil
• 1 tsp ground cinnamon
• ½ tsp salt
• ½ tsp black pepper

For the Sautéed Greens:

• 150g baby spinach or kale
• 1 tbsp olive oil
• 1 clove garlic, minced
• ½ tsp salt
• ½ tsp black pepper

For the Toppings (Add Before Serving):

• 6 tbsp toasted almonds
• 6 tbsp crumbled feta cheese (optional)

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For Layering in the Mason Jars:

Bottom Layer (Honey Garlic Chicken - Sweet & Savory):

• Divide the cooked honey garlic chicken evenly among the jars.

Second Layer (Roasted Sweet Potatoes - Soft & Flavorful):

• Add ⅙ of the roasted sweet potatoes per jar.

Third Layer (Sautéed Greens - Nutrient-Rich & Tasty):

• Layer in sautéed spinach or kale.

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

• Toasted almonds and crumbled feta cheese for extra texture and flavor.

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Instructions:

1. Prepare the Honey Garlic Chicken:

   • In a bowl, whisk together honey, soy sauce, olive oil, garlic, apple cider vinegar, black pepper, and smoked paprika.
   • Coat chicken breasts, place in a baking dish, and bake at 200°C (400°F) for 20–25 minutes until cooked through.
   • Let rest for 5 minutes, then slice.

2. Roast the Sweet Potatoes:

   • Toss diced sweet potatoes with olive oil, cinnamon, salt, and black pepper.
   • Spread on a baking tray and roast at 200°C (400°F) for 25–30 minutes, flipping halfway.

3. Sauté the Greens:

   • Heat olive oil in a pan over medium heat.
   • Add garlic, cook for 30 seconds, then add spinach or kale.
   • Sauté for 2–3 minutes until wilted, then season with salt and black pepper.

4. Assemble the Mason Jars:

   • Bottom Layer: Spoon honey garlic chicken into each jar.
   • Second Layer: Add roasted sweet potatoes.
   • Third Layer: Add sautéed greens.
   • Top Layer: Store toasted almonds and feta cheese 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 microwave for 2–3 minutes until warm.
• Top with toasted almonds and feta cheese before serving.

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Cooking Time:

⏱ 35 minutes total

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Macronutrient Breakdown (Per Jar):

• Calories: ~520 kcal
• Protein: ~42g
• Carbohydrates: ~50g
• Fat: ~18g
• Fiber: ~9g

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

• Chicken Breast (100g): £1.00
• Honey (½ tbsp): £0.08
• Soy Sauce (1 tbsp): £0.08
• Olive Oil (1 tbsp): £0.10
• Garlic (⅓ clove): £0.02
• Apple Cider Vinegar (½ tbsp): £0.05
• Spices & Herbs: £0.08
• Sweet Potatoes (½ medium): £0.20
• Baby Spinach/Kale (25g): £0.20
• Toasted Almonds (1 tbsp): £0.15
• Crumbled Feta Cheese (optional, 1 tbsp): £0.15

💰 Total Cost per Jar: ~£2.11
💰 Total Cost for 6 Jars: ~£12.66