Carb Conscious with Chicken & Roasted Salmon

Carb Conscious

with Chicken & Roasted Salmon

95 MIN
8 Servings
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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.

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:
• Oregano Chicken & Quinoa with Currant Salsa Verde
• Italian-Style Chicken & Freekeh with Vegetables & Parmesan Dressing
• Roasted Salmon & Vegetables with Quinoa & BBQ Sour Cream
• Za’atar Salmon & Freekeh with Veggies, Fig & Spicy Labneh

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    670 Cals (est.)
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ingredients
Carb Conscious with Chicken & Roasted Salmon
Title
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Tbsps Roasted Pistachios
  • 2 Dried Turkish Figs
  • 1 oz Sliced Pickled Jalapeño Pepper
  • 1 bunch Parsley
  • 6 oz Shishito Peppers
  • ¾ lb Carrots
  • 2 cloves Garlic
  • 1 bunch Kale
  • 1 cup Red Quinoa
  • 4 Skin-On Salmon Fillets
  • ½ lb Brussels Sprouts
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 tsp Whole Dried Oregano
  • 1 cup Cracked Freekeh
  • 1 tsp Preserved Lemon Purée
  • 18 oz Chopped Chicken Breast
  • 1 Tbsp Za'atar Seasoning (Ground Sumac, Sesame Seeds, Salt, Ground Thyme, Whole Dried Oregano & Crushed Aleppo Pepper)
  • 1 Shallot
  • 2 Tbsps Dried Currants
  • ¼ cup Grated Parmesan Cheese
  • 2 Tbsps Mayonnaise
  • ¼ cup Labneh Cheese
  • ¼ cup Barbecue Sauce
  • ¼ cup Sour Cream
  • 1 Tbsp Hot Sauce
  • ⅓ cup Salsa Verde
  • 2 Tbsps Vegetarian Worcestershire Sauce
Cook & dress the freekeh
1 Cook & dress the freekeh

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the freekeh and cook 24 to 26 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl. Add the lemon purée; stir to combine. Refill the pot 3/4 of the way up with salted water. Cover and heat to boiling on high. 

Roast the fish
2 Roast the fish

Meanwhile, line two sheet pans with foil. Pat the fish dry with paper towels; place on one of the sheet pans. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned fish fillets with enough of the weeknight hero spice blend to coat. Evenly coat the remaining seasoned fish fillets with enough of the za’atar to coat. Arrange skin side down. Roast 15 to 17 minutes, or until cooked through.* Leaving the oven on, remove from  the oven.

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

Cook the chicken
3 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a large bowl. Season with salt, pepper, and the oregano; stir to coat. In a large pan (nonstick, if you have one), 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. Continue to cook, stirring frequently, 3 to 4 minutes, or until the chicken is browned and cooked through. Turn off the heat. Transfer to a plate. Rinse and wipe out the pan. 

Prepare the remaining ingredients
4 Prepare the remaining ingredients

Wash and dry the fresh produce for bulk cooking. Cut off and discard the root 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, keeping the layers intact. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the shishito peppers; cut crosswise into 1/2-inch pieces. Thoroughly wash your hands immediately after handling.

Cook the quinoa
5 Cook the quinoa

Add the quinoa to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Roast the vegetables & finish the quinoa
6 Roast the vegetables & finish the quinoa

Meanwhile, transfer the halved brussels sprouts, carrot pieces, and quartered shallot to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. 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 quinoa; stir to combine. Taste, then season with salt and pepper if desired. 

Cook the remaining vegetables & finish the freekeh
7 Cook the remaining vegetables & finish the freekeh

Meanwhile, in the same pan used to cook the chicken, heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped kale, chopped garlic, and shishito pepper pieces; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the kale is slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Transfer to the bowl of dressed freekeh; stir to combine. Taste, then season with salt and pepper if desired. 

Make the Currant Salsa Verde
8 Make the Currant Salsa Verde

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

Make the Parmesan Dressing
9 Make the Parmesan Dressing

Combine the parmesan, mayonnaise, and worcestershire sauce. Taste, then season with salt and pepper if desired.

Make the Spicy Labneh
10 Make the Spicy Labneh

Combine the labneh, 2 teaspoons of water, and as much of the hot sauce as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the BBQ Sour Cream
11 Make the BBQ Sour Cream

Combine the sour cream, 2 teaspoons of water, and half the barbecue sauce (you will have extra). Taste, then season with salt and pepper if desired.

Assemble & Store the Oregano Chicken & Quinoa
12 Assemble & Store the Oregano Chicken & Quinoa

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the currant salsa verde to 2 small containers. 

Assemble & Store the Italian-Style Chicken & Freekeh
13 Assemble & Store the Italian-Style Chicken & Freekeh

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished freekeh

• 1/4 cooked chicken

Transfer the parmesan dressing to 2 small containers. 

Assemble & Store the Za'atar Salmon & Freekeh
14 Assemble & Store the Za'atar Salmon & Freekeh

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished freekeh

• 1 za’atar-spiced fish fillet

Transfer the spicy labneh to 2 small containers. 

Assemble & Store the Roasted Salmon & Vegetables
15 Assemble & Store the Roasted Salmon & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1 spiced fish fillet

Transfer the BBQ sour cream to 2 small containers. 

Finish & Serve the Oregano Chicken & Quinoa
16 Finish & Serve the Oregano Chicken & Quinoa

Makes 2 servings:

Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant salsa verde and almonds.

Finish & Serve the Italian-Style Chicken & Freekeh
17 Finish & Serve the Italian-Style Chicken & Freekeh

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the pistachios. Heat the finished chicken and freekeh in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the parmesan dressing, chopped parsley, and chopped pistachios.

Finish & Serve the Za'atar Salmon & Freekeh
18 Finish & Serve the Za'atar Salmon & Freekeh

Makes 2 servings:

Roughly chop one fig (you will have extra). Heat the finished fish and freekeh in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the chopped fig and spicy labneh.

Finish & Serve the Roasted Salmon & Vegetables
19 Finish & Serve the Roasted Salmon & Vegetables

Makes 2 servings:

Roughly chop the jalapeño pepper. Thoroughly wash your hands immediately after handing. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the BBQ sour cream and as much of the chopped jalapeño pepper as you’d like, depending on how spicy you’d like the dish to be. 

Tips from Home Chefs

Cook & dress the freekeh
1 Cook & dress the freekeh

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the freekeh and cook 24 to 26 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl. Add the lemon purée; stir to combine. Refill the pot 3/4 of the way up with salted water. Cover and heat to boiling on high. 

2 Roast the fish

Meanwhile, line two sheet pans with foil. Pat the fish dry with paper towels; place on one of the sheet pans. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned fish fillets with enough of the weeknight hero spice blend to coat. Evenly coat the remaining seasoned fish fillets with enough of the za’atar to coat. Arrange skin side down. Roast 15 to 17 minutes, or until cooked through.* Leaving the oven on, remove from  the oven.

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

Roast the fish
Cook the chicken
3 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a large bowl. Season with salt, pepper, and the oregano; stir to coat. In a large pan (nonstick, if you have one), 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. Continue to cook, stirring frequently, 3 to 4 minutes, or until the chicken is browned and cooked through. Turn off the heat. Transfer to a plate. Rinse and wipe out the pan. 

4 Prepare the remaining ingredients

Wash and dry the fresh produce for bulk cooking. Cut off and discard the root 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, keeping the layers intact. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the shishito peppers; cut crosswise into 1/2-inch pieces. Thoroughly wash your hands immediately after handling.

Prepare the remaining ingredients
Cook the quinoa
5 Cook the quinoa

Add the quinoa to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

6 Roast the vegetables & finish the quinoa

Meanwhile, transfer the halved brussels sprouts, carrot pieces, and quartered shallot to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. 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 quinoa; stir to combine. Taste, then season with salt and pepper if desired. 

Roast the vegetables & finish the quinoa
Cook the remaining vegetables & finish the freekeh
7 Cook the remaining vegetables & finish the freekeh

Meanwhile, in the same pan used to cook the chicken, heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped kale, chopped garlic, and shishito pepper pieces; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the kale is slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Transfer to the bowl of dressed freekeh; stir to combine. Taste, then season with salt and pepper if desired. 

8 Make the Currant Salsa Verde

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

Make the Currant Salsa Verde
Make the Parmesan Dressing
9 Make the Parmesan Dressing

Combine the parmesan, mayonnaise, and worcestershire sauce. Taste, then season with salt and pepper if desired.

10 Make the Spicy Labneh

Combine the labneh, 2 teaspoons of water, and as much of the hot sauce as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the Spicy Labneh
Make the BBQ Sour Cream
11 Make the BBQ Sour Cream

Combine the sour cream, 2 teaspoons of water, and half the barbecue sauce (you will have extra). Taste, then season with salt and pepper if desired.

12 Assemble & Store the Oregano Chicken & Quinoa

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the currant salsa verde to 2 small containers. 

Assemble & Store the Oregano Chicken & Quinoa
Assemble & Store the Italian-Style Chicken & Freekeh
13 Assemble & Store the Italian-Style Chicken & Freekeh

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished freekeh

• 1/4 cooked chicken

Transfer the parmesan dressing to 2 small containers. 

14 Assemble & Store the Za'atar Salmon & Freekeh

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished freekeh

• 1 za’atar-spiced fish fillet

Transfer the spicy labneh to 2 small containers. 

Assemble & Store the Za'atar Salmon & Freekeh
Assemble & Store the Roasted Salmon & Vegetables
15 Assemble & Store the Roasted Salmon & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1 spiced fish fillet

Transfer the BBQ sour cream to 2 small containers. 

16 Finish & Serve the Oregano Chicken & Quinoa

Makes 2 servings:

Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant salsa verde and almonds.

Finish & Serve the Oregano Chicken & Quinoa
Finish & Serve the Italian-Style Chicken & Freekeh
17 Finish & Serve the Italian-Style Chicken & Freekeh

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the pistachios. Heat the finished chicken and freekeh in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the parmesan dressing, chopped parsley, and chopped pistachios.

18 Finish & Serve the Za'atar Salmon & Freekeh

Makes 2 servings:

Roughly chop one fig (you will have extra). Heat the finished fish and freekeh in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the chopped fig and spicy labneh.

Finish & Serve the Za'atar Salmon & Freekeh
Finish & Serve the Roasted Salmon & Vegetables
19 Finish & Serve the Roasted Salmon & Vegetables

Makes 2 servings:

Roughly chop the jalapeño pepper. Thoroughly wash your hands immediately after handing. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the BBQ sour cream and as much of the chopped jalapeño pepper as you’d like, depending on how spicy you’d like the dish to be. 

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