Carb Conscious

with Roasted Chicken & Seared Shrimp

95 MIN

8 Servings

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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:
• Smoky-Spiced Chicken with BBQ Mayo & Collard Greens
• Roasted Chicken & Vegetables with Tahini Yogurt & Almonds
• Seared Shrimp & Vegetables with Tomatillo-Orange Sauce
• Furikake Shrimp with Miso-Butter Vegetables

See Plans

Nutrition

PER SERVING
Calories

670 Cals (est.)

View Full Nutrition

fresh

ingredients

¼ cup Sliced Roasted Almonds
3 Tbsps Roasted Peanuts
2 Tbsps Pickled Peruvian Peppers
2 Tbsps Raw Pepitas
1 tsp Black & White Sesame Seeds
1 tsp Furikake
1 Tbsp Smoky Spice Blend (Smoked Paprika, Sweet Paprika, Ground Yellow Mustard, Garlic Powder & Onion Powder)
2 cloves Garlic
1 Red Onion
2 Zucchini
1⅛ lbs Tail-On Shrimp (Peeled & Deveined)
4 Boneless, Skinless Chicken Breasts
1 bunch Collard Greens
1½ Tbsps Maple Syrup
2 Tbsps Apple Cider Vinegar
¾ lb Carrots
1 Navel Orange
1 Tbsp Sweet White Miso Paste
2 Tbsps Butter
2 Tbsps Vegetable Demi-Glace
10 oz Baby Bok Choy
4 oz Cremini Mushrooms
½ lb Red Cabbage
½ cup Plain Nonfat Greek Yogurt
2 Tbsps Tahini
¼ cup Barbecue Sauce
¼ cup Mayonnaise
⅓ cup Tomatillo-Poblano Sauce

step-by-step

instructions

Cook Along

1 Prepare the ingredients:

Preheat the oven to 450°F. Wash and dry the fresh produce. Halve the zucchini lengthwise; thinly slice crosswise. Cut out and discard the core of the cabbage; large dice the leaves. Halve and peel the onion; cut into 1/2-inch wedges, keeping the layers intact. Combine in a bowl. Separate the collard green leaves from the stems; discard the stems, then roughly chop the leaves. Peel the carrots; halve crosswise, then halve lengthwise. Peel and roughly chop 2 cloves of garlic. Cut the mushrooms into bite-sized pieces. Cut off and discard the root ends of the bok choy; roughly chop.

2 Roast the vegetables:

Line a sheet pan with foil. Place the prepared zucchini, cabbage, and onion on the sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

3 Roast the chicken & carrots:

Meanwhile, line a separate sheet pan with foil. Place the carrot pieces on the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer on one side of the sheet pan. Pat the chicken dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). Place on the other side of the sheet pan. Roast 15 to 17 minutes, or until the carrots are tender when pierced with a fork and the chicken is cooked through.* Remove from the oven. Carefully transfer the roasted chicken to a cutting board and slice crosswise.

*An instant-read thermometer should register 165°F.

4 Cook the collard greens:

Meanwhile, in a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped collard greens; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly wilted. Add the maple syrup, vinegar, and 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 5 to 6 minutes, or until the collard greens are wilted and most of the liquid has cooked off. Turn off the heat.

5 Cook the shrimp:

Meanwhile, pat the shrimp dry with paper towels. Season with salt and pepper. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned shrimp in an even layer. Cook, without stirring, 2 to 3 minutes, or until slightly opaque. Continue to cook, stirring frequently, 1 to 2 minutes, or until opaque and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.

6 Cook the mushrooms & bok choy:

To the pan of reserved fond, add the chopped garlic and mushroom pieces (if the pan seems dry, add a drizzle of olive oil). Cook on medium-high, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add the chopped bok choy, miso paste, and butter. Cook, stirring occasionally, 2 to 3 minutes, or until combined and the bok choy leaves are wilted. Add the demi-glace. Cook, stirring frequently, 30 seconds to 1 minute, or until the liquid is slightly reduced in volume. Turn off the heat.

7 Make the BBQ Mayo:

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

8 Make the Tahini Yogurt:

Combine the tahini, yogurt, and 1 tablespoon of water. Taste, then season with salt and pepper if desired.

9 Make the Tomatillo-Orange Sauce:

Halve the orange crosswise; squeeze the juice into a bowl. Add the tomatillo-poblano sauce; stir to combine. Taste, then season with salt and pepper if desired.

10 Assemble & Store Smoky-Spiced Chicken:

Makes 2 servings:

For each serving, in a large container combine:

• 1/2 cooked collard greens

• 1/4 roasted carrots

• 1 sliced chicken breast

Transfer the BBQ mayo to 2 small containers.

11 Assemble & Store Roasted Chicken & Vegetables:

Makes 2 servings:

For each serving, in a large container combine:

• 1/4 roasted vegetables

• 1 sliced chicken breast

Transfer the tahini yogurt to 2 small containers.

12 Assemble & Store Seared Shrimp & Vegetables:

Makes 2 servings:

For each serving, in a large container combine:

• 1/4 roasted vegetables

• 1/4 cooked shrimp

Transfer the tomatillo-orange sauce to 2 small containers.

13 Assemble & Store Furikake Shrimp:

Makes 2 servings:

For each serving, in a large container combine:

• 1/2 cooked mushrooms and bok choy

• 1/4 roasted carrots

• 1/4 cooked shrimp

14 Finish & Serve the Smoky-Spiced Chicken:

Makes 2 servings:

Roughly chop the peanuts. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the BBQ mayo and chopped peanuts.

15 Finish & Serve the Roasted Chicken & Vegetables:

Makes 2 servings:

Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tahini yogurt and almonds.

16 Finish & Serve the Seared Shrimp & Vegetables:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tomatillo-orange sauce, pepitas, and pickled peppers.

17 Finish & Serve the Furikake Shrimp:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the furikake and sesame seeds.