Here’s a delicious way to break out of a breakfast rut. Prep and pack this sweet and savory breakfast salad into jars and you’ve got exciting, well-balanced meals ready to go as soon you hop out of bed. Most people struggle to consume enough vegetables each day, so working them into your breakfast routine helps you nail your quota. This salad can serve double duty as a workday lunch. If you like, swap out the muesli for granola.
MAKES 4 SERVINGS.
3/4 pound lean ground turkey
1 shallot, chopped
1 tablespoon pure maple syrup
1 teaspoon dried sage or dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons grapeseed oil or canola oil
11/2 cups fresh or frozen (thawed) blueberries
2 tablespoons grapeseed oil or canola oil
2 tablespoons balsamic vinegar
2 teaspoons smooth Dijon mustard
Pinch of salt
1 pint cherry tomatoes, halved
1 large carrot, grated
2 ounces soft crumbled goat cheese or soft cheese of choice, optional
1/3 cup roughly chopped fresh mint
4 cups tender salad greens, such as mesclun
1 cup gluten-free muesli or gluten-free granola
1. To make sausage patties, combine ground turkey, shallot, maple syrup, sage, salt and pepper in a medium bowl. Form into 4 equal-size patties. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add patties and cook, flipping once, until cooked through, 2 to 3 minutes per side. Transfer to a plate to cool. Once cool enough to handle, break each sausage patty into 4 to 6 pieces.
2. To make blueberry dressing, blend together blueberries, 2 tablespoons oil, balsamic vinegar, mustard and a pinch of salt until smooth.
3. Divide dressing among 4 large wide-mouth 32-ounce glass jars. Add tomatoes, carrots, sausage, goat cheese (if using), mint, salad greens, sausage pieces and muesli in that order. Seal jars shut and chill up to 4 days.
4. To serve, turn the jar upside down and pour salad into a bowl.
TIP: For a variety of wide-mouth lidded jars ideal for this recipe and similar make-ahead meals, check out those made by Ball.
Each serving with dressing contains 365 calories, 18g total fat, 3g saturated fat, 0g trans fat, 67mg cholesterol, 530mg sodium, 37g carbohydrate, 5g fiber, 19g sugars, 19g protein, 18Est GL.
Each tablespoon of dressing contains 14 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 9mg sodium, 1g carbohydrate, 0g fiber, 1g sugars, 0g protein, 0Est GL.
Contributing chef Matthew Kadey, RD, (rocketfuelfoods.net) is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).