This handout provides recipes for making salads in a jar. For more information about creating your own salads in a jar, see “7 Steps to Making a Salad in a Jar” (FN1886) at www.ag.ndsu.edu/food (see “Food Preparation”).
- Thoroughly rinse vegetables and/or fruit before cutting and adding to your salad. Water speeds spoilage/wilting of salads, so spin lettuce and vegetables in a salad spinner and/or pat dry with paper toweling.
- Add the salad dressing of your choice, then the layers of tasty ingredients. Shake together when ready to eat.
- Store salad in refrigerator at 40 F. For best quality, use within three to four days of preparation. If using meat, use salad within three days of preparation.
Key to abbreviations c. = cup • oz. = ounce • tsp. = teaspoon • Tbsp. = tablespoon • lb. = pounds • g = grams • mg = milligrams
To make each of these salads, layer the following ingredients in order (1 to 7) in a quart-size jar.
Salad Recipe
|
2 Tbsp.
dressing
1.
|
½ c.
vegetables
2.
|
½ c. fruit
(optional)
3.
|
½ c.
grains
4.
|
½ c.
protein
5.
|
1 c. leafy
greens
6.
|
1 Tbsp.
of each
topping
7.
|
Asian Salad
|
|
|
|
|
|
|
|
Asian Salad
Per serving:
350 calories,
21 g fat,
16 g protein,
26 g carbohydrate,
5 g fiber and
310 mg sodium
|
Sesame ginger
|
Edamame (frozen, thawed); shredded carrots; chopped bell pepper
*vegetable mix totals ½ c.
|
|
Soba noodles, cooked
and
cooled
|
2 hard-cooked eggs, chopped
|
Cabbage
|
Sesame seeds, unsalted
|
Bar-b-que Chicken Salad
|
|
|
|
|
|
|
|
Bar-b-que Chicken Salad
Per serving:
310 calories,
11 g fat,
24 g protein,
29 g carbohydrate,
3 g fiber and
190 mg sodium
|
BBQ ranch
|
Parsley-roasted potatoes; shredded carrots
*vegetable mix totals ½ c.
|
Pineapple (canned
or fresh)
|
|
Grilled or roasted chicken, chopped and
cooled
|
Romaine lettuce
|
|
Classic Caprese Salad
|
|
|
|
|
|
|
|
Classic Caprese Salad
Per serving:
310 calories,
21 g fat,
12 g protein,
22 g carbohydrate,
2 g fiber and
400 mg sodium
|
Balsamic vinaigrette
|
Cherry tomatoes, chopped
|
|
Cooked whole-wheat penne pasta
|
Mozzarella cheese, shredded or sliced fresh
|
Spinach
|
Canned olives (rinsed
and drained)
|
Southwest Salad
|
|
|
|
|
|
|
|
Southwest Salad
Per serving:
400 calories,
12 g fat,
14 g protein,
58 g carbohydrate,
9 g fiber and
450 mg sodium
|
Avocado ranch
|
Cubed, roasted zucchini; corn (drained and rinsed if canned); cubed, roasted sweet potato
*vegetable mix totals ½ c.
|
|
Brown
rice, cooked
and
cooled
|
Black beans, canned (drained and
rinsed)
|
Spring mix
|
Cheddar cheese, shredded
|
For more information about nutrition, food safety and health, visit this website:
www.ag.ndsu.edu/food