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Make Your Portable PB&J Healthier With This Salad Twist

Matthew Kadey, M.S., R.D.M.S., R.D. /

We’re all busy during the work week, but we don’t have to sacrifice eating healthy to our hectic schedules. In this twist on the classic PB&J sandwich, runners will get the nutritious fuel they need with the creamy, peanut buttery taste they love.

PB&J Salad

Serves 4

Ingredients:

  • 1-1/2 Tbsp. unsalted butter or coconut oil
  • 1 Tbsp. + 1 tsp. honey
  • 1/2 cup rolled oats
  • 3 Tbsp. chopped walnuts
  • 3 Tbsp. shelled unsalted sunflower seeds
  • 2 Tbsp. chopped fresh mint
  • 1/4 cup unsalted natural creamy peanut butter
  • 2 Tbsp. rice vinegar
  • 2 tsp. low sodium soy sauce
  • 1 tsp. chili sauce, such as Sriracha (optional)
  • 1 tsp. lime zest
  • 1 tsp. grated or finely minced fresh ginger
  • 8 cups salad greens, such as mesculen
  • 2 medium carrots, grated
  • 1 pint cherry tomatoes, halved
  • 1-1/2 cups sliced cooked chicken or turkey breast
  • 1-1/2 cups raspberries

Directions:

Heat butter or coconut oil and 1 tablespoon honey in a skillet over medium heat until melted. Add oats, walnuts, sunflower seeds and a pinch of salt to skillet and heat until oats are toasted, about 5 minutes, stirring frequently. Be careful not to burn the oats. Stir in the mint. Spread mixture on a cutting board to cool. The granola will become crispy upon resting. In a small bowl, whisk together peanut butter, rice vinegar, soy sauce, 1 teaspoon honey, chili sauce if using and 2 tablespoons warm water until smooth. If needed, add more water, 1 teaspoon at a time, until a pourable consistency is reached. Place salad greens, carrots and cherry tomatoes in a large compartment of a bento box. Top with cooked meat and raspberries. In separate compartments, place granola and peanut dressing.

Nutrition Info Per Serving:

423 calories | 22 grams fat | 27 grams protein | 34 grams carbs | 225 milligrams sodium

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