Burrito Rice Salad Jar

Recipe is contributed by Ms Toh Yun Xuan, former Nutritionist at the Singapore Heart Foundation

Serves: 4 jars

Ingredients

Rice

• Raw brown rice, ⅘ cup
• Water, 1⅕ cup
• Salt, ⅕ tsp
• Lime juice, 1 whole
• Parsley (chopped), 7.2g
• Mint leaves (chopped), 2.4g

Chicken

• Chicken breasts, 432g
• Italian herbs, ½ tsp
• Black pepper (cracked), ¼ tsp
• Cooking oil, ¾ tbsp

Dressing

• Lettuce, 1⅕ cup
• Red cabbage, 1⅕ cup
• Cheese (shredded), 4 tbsp
• Mint leaves (chopped), 19.2g
• Tomato (halved), 240g
• Avocado (cubed), 1 whole
• Non-fat plain yoghurt, 8 tbsp

Method

Rice
1. Cook the rice with water and salt.
2. Meanwhile, mix lime juice, parsley and mint leaves together.
3. Add the mixture into the cooked rice and separate into 4 portions.

Chicken

4. Marinate the chicken breasts with herbs and salt.
5. Heat the cooking oil in a non-stick pan and pan-fry the meat.
6. Set aside to cool.
7. Once cooled, cut into cubes and separate into 4 portions.

Dressing

8. Combine the lettuce and red cabbage; separate into 4 portions.
9. Then, separate the remaining ingredients into 4 portions individually.
10. Finally, lay the mason jar in the following order or as you prefer and it is ready to be served!
    • Yoghurt (base)
    • Tomatoes and avocado
    • Rice
    • Shredded cheese
    • Chicken cubes
    • Lettuce and red cabbage mixture
    • Garnish with chopped mint leaves

Nutrients per serving
Energy: 406 kcal
Protein: 28g
Total Fat (Saturated Fat): 14g (4g)
Cholesterol: 55mg
Carbohydrate: 42g
Sodium: 370mg
Dietary Fibre: 7g