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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
Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.
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.
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.
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.
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.
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.
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.
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.
Combine the salsa verde and currants. Taste, then season with salt and pepper if desired.
Combine the parmesan, mayonnaise, and worcestershire sauce. Taste, then season with salt and pepper if desired.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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