Honey Mustard Chicken & Rice Jar - 14/12/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Honey Mustard Chicken:

• 3 boneless, skinless chicken breasts (~600g total)
• 3 tbsp Dijon mustard
• 2 tbsp honey
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper

For the Rice Base:

• 300g cooked basmati or brown rice (50g per jar)

For the Roasted Vegetables:

• 1 head broccoli, cut into small florets
• 2 large carrots, diced
• 1 red bell pepper, diced
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper

For the Toppings (Add Before Serving):

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

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For Layering in the Mason Jars:

Bottom Layer (Rice Base - Nutritious & Filling):

• Divide the cooked rice evenly among the jars.

Second Layer (Juicy Honey Mustard Chicken):

• Add sliced cooked chicken breast per jar.

Third Layer (Roasted Vegetables - Sweet & Savory):

• Layer in broccoli, carrots, and red bell pepper.

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

• Toasted sunflower seeds and crumbled feta cheese (if using) for extra flavor.

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Instructions:

1. Prepare the Chicken:

   • Preheat oven to 200°C (400°F).
   • In a bowl, mix Dijon mustard, honey, olive oil, apple cider vinegar, garlic powder, salt, and 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. Roast the Vegetables:

   • Toss broccoli, carrots, and red bell pepper with olive oil, salt, and pepper.
   • Spread on a baking tray and roast for 20 minutes, flipping halfway.

3. Cook the Rice:

   • Rinse basmati or brown rice and cook according to package instructions. Let cool before layering.

4. Assemble the Mason Jars:

   • Bottom Layer: Spoon cooked rice into each jar.
   • Second Layer: Add sliced chicken.
   • Third Layer: Layer in roasted vegetables.
   • Top Layer: Store sunflower seeds 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 sunflower seeds 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: ~48g
• Fat: ~16g
• Fiber: ~8g

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

• Chicken Breast (100g): £1.00
• Dijon Mustard (½ tbsp): £0.05
• Honey (½ tbsp): £0.08
• Olive Oil (½ tbsp): £0.08
• Apple Cider Vinegar (½ tbsp): £0.05
• Garlic Powder & Spices: £0.08
• Rice (50g): £0.20
• Broccoli (⅙ head): £0.12
• Carrots (⅓ large): £0.08
• Red Bell Pepper (⅙): £0.10
• Toasted Sunflower Seeds (1 tbsp): £0.10
• Feta Cheese (optional, 1 tbsp): £0.15

💰 Total Cost per Jar: ~£2.09
💰 Total Cost for 6 Jars: ~£12.54