Chicken and Couscous Salad in a Jar

1. 1 Chicken breast filletpack 800 g ≈ $7.23 110 g
2. 2 Couscouspack 450 g ≈ $2.50 35 g
3. 3 Cucumbers≈ $3.67 per kg 70 g
4. 4 Cherry tomatoespack 250 g ≈ $2.50 70 g
5. 5 Bell peppers≈ $6.00 per kg 50 g
6. 6 Feta or brined cheesepack 200 g ≈ $3.00 25 g
7. 7 Black olivespack 300 g ≈ $2.50 10 g
8. 8 Leaf lettucepack 150 g ≈ $0.65 30 g
9. 9 Olive oil 10 ml
10. 10 Lemon≈ $4.70 per kg 15 g
11. 11 Dried oregano 1 g
12. 12 Salt 2 g
13. 13 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Poach chicken¹ breast in salted water for 18–20 minutes after boiling until fully cooked (white meat, clear juices). Cool and chop into cubes.

2. Pour 50 ml of boiling water over the couscous², add salt, cover for 5 minutes, then fluff with a fork and cool completely.

3. Cube cucumber³ and bell⁵ pepper into 1 cm pieces, halve cherry⁴ tomatoes, slice olives into rings, and crumble feta⁶.

4. Mix dressing in the jar: lemon¹⁰ juice, olive oil, oregano, a pinch of salt, and pepper.

5. Layer in the jar: couscous², cucumber³ and pepper, chicken¹, tomatoes with olives, feta⁶, then greens on top. Seal with lid.

6. Store in the fridge for up to 2 days. Before eating, shake the jar and tip the salad into a bowl.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.