This is a new creation that is fast and absolutely fabulous! I feel like I’m being dramatic in saying that, but really, it is so delicious. I thought it would be pretty good, but after mixing it up and taking a bite, I even surprised myself! The mix of flavors is just so. darn. fantastic. The balsamic melds with the quinoa and then you mix that with the basil and mozzarella, pinch of salt and pepper, the sweet tomatoes and the flavor-packed tender rotisserie chicken. Really, friends, I hope you make a bunch of these for busy weeks ahead!
I love these, yes, because they are delicious, but also because it’s everything in one jar! Just make sure you have a fork on hand to dig in! This recipe is easy for a quick break between shuttling kids or taking care of babies, a satisfying and energizing lunch between meetings at work, AND an easy lunch for the young athlete! I eat this straight from the jar or deconstruct the salad on one plate. Now, I absolutely LOVE the ingredient combo in this one and think the flavors and textures are spot on, but you can, of course, mix it up if you want. I fully intend to do this in the weeks to come. Although, I’ll probably always end up coming back to this guy. Just. So. Good.
Constructing Salad Jars for the Young Athlete
Now, let’s shift focus to the young athlete for a minute. What if you are making this for your athlete? Maybe it’s for his or her school lunch or a pre or post game / practice dinner? What should your salad jar consist of? How much of each ingredient should you include? Here is how I would think about it:
You need at least 3 different food groups (out of the 6: meat or meat equivalent, fruit, veggie, grains/starch, dairy, healthy fat)
You need a source of protein (one food group), you need a source of carbohydrate (grains, starchy veggies, fruit, milk / yogurt), and you need some colorful veggies!
The meal needs to work with the training schedule and performance goals AND be something he or she actually WANTS to eat (that’s a big one!). What are the athlete’s goals right now?? What sport is he or she in? What foods does he/she like? This will determine the composition and portions of the jar!
If your young athlete is in a season of heavy training…
there should be more grains & starch than what is in my salad pictured here (I am not in a season of heavy sports training and 2-a-days). The grain/starch choice is your athlete’s main source of energy in this dish. Protein must be present as well, and make sure you can squeeze some veggies in there!
If your athlete is in the off season or maybe his/her sport is not as intense …
he or she will want a greater amount of the veggies than the grains and starch. Still make sure their is a source of protein!
If weight loss is a concern and you’re trying to help your athlete maintain his/her weight during the season…
Make whole grains and/or starchy veggies the majority of the jar. the 2nd highest ingredient should be the protein (for maintaining / building lean muscle). Include the veggies that you can. Accompany with some healthy fat, as tolerated.
Make sure to include a little healthy fat for satiety, even if weight maintenance isn’t your goal, unless practice or performance is within the next couple of hours or so (although some athletes in lower intensity sports can tolerate fats like peanut butter, nuts and seeds, and avocado just fine before practice).
Make sure there is something that adds flavor! In my Chicken Caprese Salad jar, the balsamic vinaigrette at the bottom of the jar infuses through everything and adds a new dimension of flavor. Then, to top it off are the shreds of basil, a drizzle of pesto, and the rotisserie chicken.
What didn’t fit in the jar? This is the great feature of a meal, but in most cases, it shouldn’t be the only thing. Veggies didn’t fit? Add them on the side with some hummus or Greek yogurt dip. Don’t feel like you got enough grains? Accompany with some whole grain crackers or a hearty granola bar. Athlete still feels hungry after lunch? Add a Greek yogurt, cup of cottage cheese or string cheese to pump up the protein, which aids in satiety. And there’s always room for fruit! It’s adds energy from quality carbohydrates as well as fluid and a little something sweet to accompany the meal.
Do you already do salad jars in your home? If so, tell me about it by commenting below! I and others would love to hear your ideas! Questions about portions or ingredients? Put those in the comments as well.
Happy Fueling!
Taylor
Chicken Caprese Salad Jars
Serves 1
INGREDIENTS:
2 Tbsp Balsamic vinaigrette (store bought or homemade, see recipe below)
1/2 cup Cooked quinoa
1/2 cup Diced fresh mozzarella cheese
sprinkle of salt & pepper
1/2 cup Halved cherry / grape tomatoes
1 tablespoon jarred pesto (or more if desired)
1/4 to 1/2 cup Pulled rotisserie chicken (you can make yourself but I’m typically using store bought)
1 teaspoon Julienned Basil
INGREDIENTS FOR QUICK & EASY BALSAMIC VINAIGRETTE DRESSING:
3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1/2 tablespoon honey
a pinch of salt & pepper
DIRECTIONS:
If using homemade dressing, whisk all ingredients together in a small mixing bowl or pour all ingredients into a small mason jar, close the lid, and shake up to combine all ingredients.
Using a medium-size spoon (like a soup spoon), spoon ingredients into jar, one layer at a time in the following order:
Balsamic vinaigrette
Quinoa
Fresh mozzarella
salt & pepper
Halved tomatoes
Jarred pesto
Chicken
Basil
*I try to press it down just a little to make sure I can get all the delicious ingredients inside.
Screw the top on and store in the refrigerator until ready to use!
Enjoy!