Wednesday, August 21, 2013

In a Jam? {Recipe ReDux}

You may have noticed a food trend using Mason jars to display delicious creations.  At my foodie group last month we enjoyed a fabulous dessert which was displayed perfectly in a small Mason jar.  This month, for my rookie appearance in the Recipe ReDux, the theme is "Raising the Bar on Food in a Jar". 

As the first and only recipe challenge founded by registered dietitians,The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you.   Dietitians taking part each month will share their recipes on the 21st of the month, so be sure to check back often for ideas on making both healthy and delicious food!

Knowing that many of my clients want quick and easy meals, I tried to create a salad that can use leftovers and/or planned extras.  You can rinse the chickpeas ahead of time, grill extra peppers the night before, chop your parsley/tomatoes/red onion on the weekend, and cook couscous in a little over 5 minutes Grilling the peppers brings out their flavour and adds a touch of sweetness which balances out the onion and fresh parsley flavours.  The lime dressing keeps the salad light and refreshing.

Mason Salad
Makes 4 servings

4 Mason jars
2 bell peppers, cored, seeded, halved
1/3 cup red onion, thinly sliced
1 can (540ml, 19 fl oz) of chickpeas, rinsed
1 cup cherry tomatoes, rinsed, halved
1 cup cooked whole wheat couscous, chilled
2 cups of leafy greens (I used baby romaine)
1/4 cup parsley, chopped

1 lime, juiced (reserve fluid for dressing); about 3-4 Tbsp
2 Tbsp olive oil
salt and pepper to taste

1. Place the peppers soft side down on grill for about 6-8 minutes, turn and continue cooking 3-4 minutes until desired tenderness and grill marks.  Let cool and slice peppers into 1/8-1/4 inch pieces.
2. Rinse, chop, and chill ingredients as above.
3. Start layering in with 1/4 of ingredients in each jar.  Chickpeas, tomatoes, parsley, onions, couscous, peppers, and top with leafy greens.
4. Combine lime juice, olive oil, and salt & pepper. Drizzle dressing on top before serving.

Steph Langdon, RD
something nutrishus counselling & coaching