When schedules are filling up quickly and everyone is busy, it’s important to stay healthy. Our Asian Chicken, Zoodle & Sorghum Mason Jar Salads are a terrific meal to prep for the kids for school or even for yourself for work. Salads are one of our favorite go-to lunch options, but they can be slightly challenging to pack and keep fresh throughout the day. That’s why we love this recipe — it’s assembled in a compact Mason jar, which makes it the perfect solution for those busy days. Not only will this salad stay fresh in Mason Jars, but it can be prepared up to 5 days in advance, making it an ideal solution for lunch prep. To keep this salad extra fresh, add any extra protein the day you plan to eat it. The kids will love taking these for lunch and you will too!
Zoodles aren’t just pretty to look at but they’re great for you too. Zucchini has about 8% of your daily value of potassium. According to the American Heart Association, potassium can help control blood pressure as it lessens the affect that salt has on your body. Studies also suggest that increasing potassium intake and lowering sodium intake can lessen your risk of a stroke (1). Adding a whole grain (such as sorghum) to a salad not only adds thickness, but it also increases the overall nutritional quality of the dish. Sorghum is low in fat, sodium, and cholesterol content. In addition to that, studies have shown that sorghum can reduce glucose responses, which suggests that it may be beneficial in managing glucose and insulin levels (2). Along with its great nutrition profile, sorghum absorbs the flavors of the ingredients and herbs it’s combined with to create a well-balanced taste. Sorghum also holds it’s texture, doesn’t get soggy, and is perfect to batch cook with!
You can save time with this recipe and prepare all the ingredients in advance. You can also purchase the vegetables pre-chopped or spiralized. This way, all you’ll have to do is build your salad! Keep lunch time, for you and the kids, interesting! We have so many delicious & healthy recipes that can be used as meal prep inspiration. We’ve listed some of our favorites below
To make the salad dressing, add coconut aminos, rice wine vinegar, olive oil, miso paste, sesame oil, garlic, ginger, and cayenne pepper in a small mixing bowl and whisk until emulsified. Make sure all of the miso paste is dissolved in the dressing. Set aside.
To assemble the salad, pour 4 tablespoons of the Miso Ginger Salad Dressing in the bottom of the Mason jar. Layer 1/2 cup "zoodles", 1/4 cup grated carrots, 1/4 cup shredded red cabbage, 1/4 cup shelled edamame, 1/4 cup bean sprouts, and 6 ounces sorghum. Sprinkle with 3/4 teaspoon black sesame seeds, and top with 3 ounces baby spinach.
When ready to eat the salad, shake the salad into a serving bowl. Add chicken and mix until well combined. Serve immediately.
*1 cup raw sorghum = approximately 3 cups cooked sorghum
Serving size: 2 cups, Calories: 415 calories, Fat: 10 grams, Saturated fat: 1 gram, Carbohydrates: 45 grams, Sugar: 9 grams, Sodium: 390 milligrams, Fiber: 10 grams, Protein: 30 grams, Cholesterol: 45 milligrams
*Disclosure: Triad to Wellness is a nutrition consultant for the Sorghum Checkoff. We were not compensated for this post--all opinions are our own. (1) Grain Sorghum Muffin Reduces Glucose and Insulin Responses in Men. Food and Function. http://www.ncbi.nlm.nih.gov/pubmed/24608948