Carb Conscious with Chicken & Pork Chops

Carb Conscious

with Chicken & Pork Chops

95 MIN
8 Servings
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Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
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Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.

From the Test Kitchen

Discover meal prep designed for a healthy lifestyle. These recipes replace refined carbohydrates with high-fiber foods like veggies and whole grains, all with 42g or less of net carbs per serving.

This week's meals are:
• Tuscan-Spiced Pork with Roasted Vegetables & Spicy Orange
• Cajun Pork & Veggie Farro with Parsley & Caper Ranch
• Mediterranean Chicken & Arugula Salad with Lemon-Tahini Dressing
• Creamy Salsa Verde Chicken with Veggie Farro & Grana Padano

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  • Nutrition
    PER SERVING
  • Calories
    730 Cals (est.)
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ingredients
Carb Conscious with Chicken & Pork Chops
Title
  • 2 Tbsps Roasted Pistachios
  • 1 Tbsp Pickled Peruvian Peppers
  • 1 bunch Mint
  • 0.7 oz Grana Padano Cheese
  • 2 oz Arugula
  • 2 Tbsps Sliced Roasted Almonds
  • 1½ oz Feta Cheese
  • 1 bunch Parsley
  • 1 Shallot
  • 1 lb Sweet Potatoes
  • ¾ lb Carrots
  • ½ lb Brussels Sprouts
  • 4 Boneless, Center-Cut Pork Chops
  • 1 Tbsp Cajun Spice Blend (Smoked Paprika, Ground Yellow Mustard, Onion Powder, Garlic Powder, Whole Dried Oregano, Whole Dried Thyme & Cayenne Pepper)
  • 18 oz Chopped Chicken Breast
  • 1 tsp Whole Dried Oregano
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 cup Semi-Pearled Farro
  • 2 cloves Garlic
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 Tbsp Tuscan Spice Blend (Ground Fennel Seeds, Whole Fennel Seeds, Ground Rosemary & Ground Sage)
  • 1 lb Broccoli
  • 1 Red Onion
  • 1 Lemon
  • ¼ cup Labneh Cheese
  • 1½ tsps Calabrian Chile Paste
  • 3 Tbsps Ranch Dressing
  • 1 tsp Preserved Lemon Purée
  • 2 Tbsps Tahini
  • ½ cup Plain Nonfat Greek Yogurt
  • 2 tsps Date Syrup
  • ⅓ cup Salsa Verde
  • 1 Navel Orange
  • 1 Tbsp Capers
Cook the farro
1 Cook the farro

Preheat the oven to 450°F. Fill a large pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce for bulk cooking. Quarter and deseed the lemon. Once boiling, add the farro to the pot and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the juice of 2 lemon wedges.

Prepare the ingredients
2 Prepare the ingredients

Meanwhile, cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Medium dice the sweet potatoes. Halve and peel the onion; cut into 1/2-inch-wide wedges, keeping the layers intact. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Peel the carrots; halve lengthwise, then cut crosswise into 1/2-inch pieces. Peel the shallot; quarter lengthwise. Peel and roughly chop 2 cloves of garlic.

Roast the vegetables
3 Roast the vegetables

Line two sheet pans with foil. Transfer the broccoli florets, diced sweet potatoes, and onion wedges to one of the sheet pans. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Roast the remaining vegetables & finish the farro
4 Roast the remaining vegetables & finish the farro

Transfer the halved brussels sprouts, carrot pieces, and quartered shallot to the remaining sheet pan. Drizzle with olive oil; season with salt, pepper, and the weeknight hero spice blend. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to the pot of cooked farro. Add the juice of the remaining lemon wedges; season with salt and pepper. Stir to combine. Taste, then season with salt and pepper if desired.

Cook & slice the pork
5 Cook & slice the pork

Meanwhile, pat the pork dry with paper towels; season with salt and pepper on both sides. Evenly coat 2 seasoned pork chops with enough of the Tuscan spice blend to coat. Evenly coat the remaining seasoned pork chops with enough of the Cajun spice blend to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned pork. Cook 4 to 6 minutes per side, or until browned and cooked through.* Transfer to a cutting board and let rest at least 5 minutes. When cool enough to handle, slice crosswise.

*An instant-read thermometer should register 145°F.

Cook the chicken
6 Cook the chicken

Rinse and wipe out the pan used to cook the pork. Pat the chicken dry with paper towels; place in a large bowl. Season with salt, pepper, and the oregano; stir to coat. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the chopped garlic and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 3 to 4 minutes, or until the chicken is browned and cooked through. Turn off the heat.

Make the Spicy Orange
7 Make the Spicy Orange

Peel and small dice the orange. Combine the diced orange, a drizzle of olive oiland as much of the chile paste as you'd like, depending on how spicy you'd like the dish to be. Season with salt and pepper.

Make the Caper Ranch
8 Make the Caper Ranch

Roughly chop the capers. Combine the ranch dressing and chopped capers. Taste, then season with salt and pepper if desired.

Make the Lemon-Tahini Dressing
9 Make the Lemon-Tahini Dressing

Combine the lemon purée, tahini, yogurt, date syrup, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Salsa Verde
10 Make the Creamy Salsa Verde

Combine the salsa verde and labneh. Taste, then season with salt and pepper if desired.

Assemble & Store the Tuscan-Spiced Pork
11 Assemble & Store the Tuscan-Spiced Pork

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 1 sliced Tuscan-spiced pork chop

Transfer the spicy orange to 2 small containers. 

Assemble & Store the Cajun Pork & Veggie Farro
12 Assemble & Store the Cajun Pork & Veggie Farro

For each serving, in a large container combine: 

• 1/4 finished veggie farro 

• 1 sliced Cajun-spiced pork chop

Transfer the caper ranch to 2 small containers. 

Assemble & Store the Mediterranean Chicken & Arugula Salad
13 Assemble & Store the Mediterranean Chicken & Arugula Salad

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 1/4 cooked chicken

Transfer the lemon-tahini dressing to 2 small containers. 

Assemble & Store the Creamy Salsa Verde Chicken
14 Assemble & Store the Creamy Salsa Verde Chicken

For each serving, in a large container combine: 

• 1/4 finished veggie farro

• 1/4 cooked chicken

Transfer the creamy salsa verde to 2 small containers. 

Finish & Serve the Tuscan-Spiced Pork
15 Finish & Serve the Tuscan-Spiced Pork

Makes 2 servings:

Wash and dry the mint; pick the leaves off the stems. Roughly chop the pistachios. Heat the finished pork and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy orange, mint leaves (tearing before adding), and chopped pistachios.

Finish & Serve the Cajun Pork & Veggie Farro
16 Finish & Serve the Cajun Pork & Veggie Farro

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished pork and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the caper ranch, pickled peppers, and chopped parsley.

Finish & Serve the Mediterranean Chicken & Arugula Salad
17 Finish & Serve the Mediterranean Chicken & Arugula Salad

Makes 2 servings:

Wash and dry the arugula. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve over the arugula. Garnish each serving with the lemon-tahini dressing and feta (crumbling before adding).

Finish & Serve the Creamy Salsa Verde Chicken
18 Finish & Serve the Creamy Salsa Verde Chicken

Makes 2 servings:

Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy salsa verde, Grana Padano (crumbling before adding), and almonds.

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Cook the farro
1 Cook the farro

Preheat the oven to 450°F. Fill a large pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce for bulk cooking. Quarter and deseed the lemon. Once boiling, add the farro to the pot and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the juice of 2 lemon wedges.

2 Prepare the ingredients

Meanwhile, cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Medium dice the sweet potatoes. Halve and peel the onion; cut into 1/2-inch-wide wedges, keeping the layers intact. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Peel the carrots; halve lengthwise, then cut crosswise into 1/2-inch pieces. Peel the shallot; quarter lengthwise. Peel and roughly chop 2 cloves of garlic.

Prepare the ingredients
Roast the vegetables
3 Roast the vegetables

Line two sheet pans with foil. Transfer the broccoli florets, diced sweet potatoes, and onion wedges to one of the sheet pans. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

4 Roast the remaining vegetables & finish the farro

Transfer the halved brussels sprouts, carrot pieces, and quartered shallot to the remaining sheet pan. Drizzle with olive oil; season with salt, pepper, and the weeknight hero spice blend. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to the pot of cooked farro. Add the juice of the remaining lemon wedges; season with salt and pepper. Stir to combine. Taste, then season with salt and pepper if desired.

Roast the remaining vegetables & finish the farro
Cook & slice the pork
5 Cook & slice the pork

Meanwhile, pat the pork dry with paper towels; season with salt and pepper on both sides. Evenly coat 2 seasoned pork chops with enough of the Tuscan spice blend to coat. Evenly coat the remaining seasoned pork chops with enough of the Cajun spice blend to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned pork. Cook 4 to 6 minutes per side, or until browned and cooked through.* Transfer to a cutting board and let rest at least 5 minutes. When cool enough to handle, slice crosswise.

*An instant-read thermometer should register 145°F.

6 Cook the chicken

Rinse and wipe out the pan used to cook the pork. Pat the chicken dry with paper towels; place in a large bowl. Season with salt, pepper, and the oregano; stir to coat. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the chopped garlic and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 3 to 4 minutes, or until the chicken is browned and cooked through. Turn off the heat.

Cook the chicken
Make the Spicy Orange
7 Make the Spicy Orange

Peel and small dice the orange. Combine the diced orange, a drizzle of olive oiland as much of the chile paste as you'd like, depending on how spicy you'd like the dish to be. Season with salt and pepper.

8 Make the Caper Ranch

Roughly chop the capers. Combine the ranch dressing and chopped capers. Taste, then season with salt and pepper if desired.

Make the Caper Ranch
Make the Lemon-Tahini Dressing
9 Make the Lemon-Tahini Dressing

Combine the lemon purée, tahini, yogurt, date syrup, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

10 Make the Creamy Salsa Verde

Combine the salsa verde and labneh. Taste, then season with salt and pepper if desired.

Make the Creamy Salsa Verde
Assemble & Store the Tuscan-Spiced Pork
11 Assemble & Store the Tuscan-Spiced Pork

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 1 sliced Tuscan-spiced pork chop

Transfer the spicy orange to 2 small containers. 

12 Assemble & Store the Cajun Pork & Veggie Farro

For each serving, in a large container combine: 

• 1/4 finished veggie farro 

• 1 sliced Cajun-spiced pork chop

Transfer the caper ranch to 2 small containers. 

Assemble & Store the Cajun Pork & Veggie Farro
Assemble & Store the Mediterranean Chicken & Arugula Salad
13 Assemble & Store the Mediterranean Chicken & Arugula Salad

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 1/4 cooked chicken

Transfer the lemon-tahini dressing to 2 small containers. 

14 Assemble & Store the Creamy Salsa Verde Chicken

For each serving, in a large container combine: 

• 1/4 finished veggie farro

• 1/4 cooked chicken

Transfer the creamy salsa verde to 2 small containers. 

Assemble & Store the Creamy Salsa Verde Chicken
Finish & Serve the Tuscan-Spiced Pork
15 Finish & Serve the Tuscan-Spiced Pork

Makes 2 servings:

Wash and dry the mint; pick the leaves off the stems. Roughly chop the pistachios. Heat the finished pork and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy orange, mint leaves (tearing before adding), and chopped pistachios.

16 Finish & Serve the Cajun Pork & Veggie Farro

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished pork and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the caper ranch, pickled peppers, and chopped parsley.

Finish & Serve the Cajun Pork & Veggie Farro
Finish & Serve the Mediterranean Chicken & Arugula Salad
17 Finish & Serve the Mediterranean Chicken & Arugula Salad

Makes 2 servings:

Wash and dry the arugula. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve over the arugula. Garnish each serving with the lemon-tahini dressing and feta (crumbling before adding).

18 Finish & Serve the Creamy Salsa Verde Chicken

Makes 2 servings:

Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy salsa verde, Grana Padano (crumbling before adding), and almonds.

Finish & Serve the Creamy Salsa Verde Chicken
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