Jar Salad with Air Fryer Chicken and Mustard Dressing

Ingredients

• 600 g Chicken breast fillets (Seasoned to taste before cooking; raw weight)
• Salt (To taste, for seasoning the chicken and dressing)
• Black pepper (To taste, for seasoning the chicken)
• 170 g Plain yogurt (For the dressing)
• 2 tbsp Olive oil (For the dressing)
• 1 tbsp Lemon juice (For the dressing)
• 1 tbsp Yellow mustard (For the dressing)
• 1 tbsp Dijon mustard (The audio seems to indicate a second mustard; interpreted as Dijon mustard)
• 1 tsp Dried oregano (For the dressing)
• 300 g Cherry tomatoes (Washed and halved, if desired)
• 100 g Olives (Sliced or whole, pitted)
• 300 g Cucumber (Chopped)
• 200 g Sweet corn (Drained)
• 200 g Lettuce (Washed, thoroughly dried, and torn or sliced)

Steps

1. 1

   Season the chicken breast fillets with salt, black pepper, and your preferred seasonings. Rub the seasonings over the entire surface so the chicken is well flavored.

2. 2

   Preheat the air fryer to 200 °C for about 3 minutes. Place the fillets in the basket without overlapping and cook for approximately 15 to 18 minutes, turning halfway through, until golden and the center reaches 74 °C.

3. 3

   While the chicken cooks, place the plain yogurt, olive oil, lemon juice, yellow mustard, Dijon mustard, oregano, and a pinch of salt in a small container with a lid.

4. 4

   Mix the dressing directly in the container until smooth and creamy. Taste and adjust the salt, lemon juice, or mustard if necessary.

5. 5

   Remove the chicken from the air fryer and let it rest for a few minutes so the juices can redistribute. Then slice the fillets into strips or pieces.

6. 6

   Wash and sanitize the vegetables. Dry the lettuce and the other ingredients thoroughly, as excess water reduces the salad's shelf life.

7. 7

   Distribute a layer of dressing in the bottom of each jar, using approximately one quarter of the dressing in each container.

8. 8

   Add the cherry tomatoes and olives in layers, followed by the cucumber, sweet corn, sliced chicken, and finally the lettuce. Keeping the lettuce on top helps preserve its crunch.

9. 9

   Seal the jars tightly and keep them refrigerated. When ready to eat, shake the jar or pour the salad onto a plate to distribute the dressing.

Notes

The quantities were estimated because the transcript does not provide measurements. The video states that the salads last up to 5 days in the refrigerator; for better safety and texture, keep the jars continuously refrigerated and use tightly sealed containers. The amount of dressing, chicken, and vegetables can be adjusted to fit the size of the jars.

Nutrition per serving

• salad
• main
• meal prep
• high-protein
• air fryer
• gluten-free
• quick
• make-ahead