If you’re using left over rice, this dish becomes a snack that requires no cooking and minimal preparation time, key in our busy day-to-day lives. This on-the-go snack is an energy powerhouse, loaded with low GI dates, cooled cooked rice (lowered GI), condensed milk (although very sweet it is part reduced milk and therefore contains protein and is an intermediate GI), nuts and coconut (protein and fats), and cocoa powder (low GI carbohydrates, fats, fibre, and caffeine). All these ingredients lend themselves to high sustaining energy, great for an anytime of the day snack (in moderation), and even pre-exercise or during endurance events.
Take 4 medium to large (500ml) jars with lids that seal.
In each jar, equally divide and layer the ingredients in the following order – black beans, corn, rice, smoked chicken, peas, red pepper and then cheese. Press the ingredients down with a spoon after each addition.
Store the sealed jars in the fridge ready to pack for work or school, a picnic, or a quick easy lunch. Send the dressing of choice in a separate container.
Tip: You can use a variety of different vegetables according to your taste. Keep it vegetarian by using avocado, tofu or a soya-based product instead of chicken. Use any protein of your choice – mince, fish, tuna, etc.
Ingredients
Directions
Take 4 medium to large (500ml) jars with lids that seal.
In each jar, equally divide and layer the ingredients in the following order – black beans, corn, rice, smoked chicken, peas, red pepper and then cheese. Press the ingredients down with a spoon after each addition.
Store the sealed jars in the fridge ready to pack for work or school, a picnic, or a quick easy lunch. Send the dressing of choice in a separate container.
Tip: You can use a variety of different vegetables according to your taste. Keep it vegetarian by using avocado, tofu or a soya-based product instead of chicken. Use any protein of your choice – mince, fish, tuna, etc.