These layered salads are made in Kilner jars or screw-topped jam jars, with dinky little side jars of extra dressing. They’re perfect for a healthy packed lunch – and brilliant for picnics too!

Preparation 20 minutes
Serves 4

Ingredients
2 South African Pink Lady or Granny Smith apples, cored and chopped
1tbsp lemon juice
1 large carrot, grated
¼ cucumber, chopped
20g raisins or sultanas
20g roast peanuts
150g roast chicken, cut into chunks
1 South African Conference pear, cored and cut
into chunks
3tbsp natural yogurt
½tsp ground turmeric
½tsp ground cumin
1tbsp chopped fresh coriander or parsley
Salt and freshly ground black pepper
2 x 400g cans mixed bean salad, drained
4 small handfuls salad leaves
Dressing:
4tbsp olive oil
3tbsp lemon juice
1tsp Dijon or wholegrain mustard
1tsp honey



Nutritional valuesPer 562g servingPer 100g
Energy1991kj/475kcal455kj/109kcal
Fat19.6g4.5g
of which saturates3.5g0.8g
Carbohydrate43g9.9g
of which sugars25.5g5.8g
Fibre11g2.5g
Protein24.9g5.7g
Salt1.3g0.3g

  1. Mix together the apple, lemon juice, carrot, cucumber, raisins or sultanas and peanuts. Share between 4 Kilner jars or large screw-topped jars.
  2. Combine the chicken, pear, yogurt, turmeric, cumin and coriander or parsley. Season. Spoon into the jars and top with the mixed beans and salad leaves. Seal with the lids and keep cool.
  3. For the dressing, mix together the olive oil, lemon juice, mustard and honey with a little salt and pepper. Pour into small jars. Use to dress the salads just before serving.

 

Cook’s tip: For a vegetarian version use feta cheese instead of chicken.


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