Carb Conscious with Roasted Salmon & Seared Chicken

Carb Conscious

with Roasted Salmon & Seared Chicken

Group Created with Sketch. 95 min
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Mediterranean Diet
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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 48g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving.
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    8 Servings
  • icon-nutrition Created with Sketch. Est. 680 Cals/serving
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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:
• Roasted Salmon Salad with Crispy Onions & Parmesan Dressing
• Southern-Style Salmon & Veggies with Pickled Peppers & BBQ Mayo
• Thai-Style Chicken Lettuce Cups with Peanuts & Curry Cilantro Sauce
•Tomato Chutney Chicken with Vegetables & Mint Yogurt Sauce

Get Cooking
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ingredients
Carb Conscious with Roasted Salmon & Seared Chicken
Title
  • 1 Lime
  • 3 Tbsps Roasted Peanuts
  • 1 oz Sweetened Toasted Coconut Chips
  • ⅓ cup Crispy Onions
  • 1 bunch Parsley
  • 1 Tbsp Pickled Peruvian Peppers
  • 2 ears Of Corn
  • 3 oz Radishes
  • ½ lb Grape Tomatoes
  • 1 Romaine Lettuce Heart
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 2 Tbsps Savory Tomato Chutney
  • ¼ cup Cream
  • 2 Poblano Peppers
  • ½ lb Sweet Potato
  • 2 Zucchini
  • 1 Jalapeño Pepper
  • 2 Tbsps Rice Vinegar
  • 2 Persian Cucumbers
  • 6 oz Green Beans
  • ½ cup Red Quinoa
  • 4 Scallions
  • 4 cloves Garlic
  • 4 Skin-On Salmon Fillets
  • 1⅛ lbs Chopped Chicken Breast
  • 1 head Butter Lettuce
  • 1 Tbsp Yellow Curry Paste
  • 1 bunch Mint
  • ¼ cup Cilantro Sauce
  • 2 tsps Honey
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
  • ½ cup Plain Nonfat Greek Yogurt
  • 2 Tbsps Vegetarian Worcestershire Sauce
  • ¼ cup Grated Parmesan Cheese
  • ¼ cup Barbecue Sauce
  • 2 Tbsps Mayonnaise
Roast the fish
1 Roast the fish

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. Line two sheet pans with foil. Pat the fish dry with paper towels. Transfer to one of the sheet pans. Drizzle with olive oil; season with salt, pepper, and enough of the spice blend to coat (you may have extra). Turn to coat and arrange skin side down. Roast 15 to 17 minutes, or until cooked through.* Remove from the oven.  

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

Prepare & roast the sweet potato
2 Prepare & roast the sweet potato

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potato lengthwise; cut crosswise into 1/4-inch pieces. Transfer 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 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Prepare the remaining ingredients
3 Prepare the remaining ingredients

Meanwhile, thinly slice the scallions. Peel and roughly chop 4 cloves of garlic. Cut off any stem ends from the green beans; halve crosswise. Halve the zucchini lengthwise; thinly slice crosswise. Remove the husks and silks from the corn; cut the kernels off the cobs. Cut off the root end of the butter lettuce; separate the leaves. Halve the tomatoes; place in a bowl and season with salt and pepper. Roughly chop the romaine. Halve the radishes lengthwise; thinly slice crosswise. Halve the cucumbers lengthwise; thinly slice crosswise. Cut off and discard the stems of the poblano peppers and jalapeño pepper; halve lengthwise, then remove the ribs and seeds. Thinly slice the peppers crosswise. Thoroughly wash your hands immediately after handling. 

Marinate the vegetables
4 Marinate the vegetables

In a large bowl, combine the sliced radishes, sliced cucumbers, vinegar, and as much of the sliced jalapeño pepper as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

Cook the chicken
5 Cook the chicken

Meanwhile, in a large bowl, combine the cream and tomato chutney. Pat the chicken 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 chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the sliced scallions and half the chopped garlic. Cook, stirring occasionally, 3 to 4 minutes, or until the chicken is cooked through. Transfer half the cooked chicken to a plate. Transfer the remaining cooked chicken to the bowl of creamy tomato chutney; stir to coat. Wipe out the pan.

Cook the quinoa & green beans
6 Cook the quinoa & green beans

Add the quinoa to the pot of boiling water. Cook, uncovered, 16 minutes. Add the halved green beans. Cook 2 to 4 minutes, or until tender and the green beans are bright green. Turn off the heat. Drain thoroughly.

Cook the corn
7 Cook the corn

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the corn kernels in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned (be careful, as the corn may pop as it cooks). Season with salt and pepper. Continue to cook, stirring occasionally, 1 to 2 minutes, or until softened. Transfer to a bowl. Taste, then season with salt and pepper if desired. Wipe out the pan.

Cook the zucchini & poblano peppers
8 Cook the zucchini & poblano peppers

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini, sliced poblano peppers, and remaining chopped garlic; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until softened. Turn off the heat. Taste, then season with salt and pepper if desired. 

Make the Parmesan Dressing
9 Make the Parmesan Dressing

Combine the yogurt, worcestershire sauce, cheese, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the BBQ Mayo
10 Make the BBQ Mayo

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

Make the Curry Cilantro Sauce
11 Make the Curry Cilantro Sauce

Whisk together the curry paste, cilantro sauce, honey (kneading the packet before opening), and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Mint Yogurt Sauce
12 Make the Mint Yogurt Sauce

Wash and dry the mint; pick the leaves off the stems. Roughly chop the leaves. Combine the chopped mint leaves and tzatziki. Taste, then season with salt and pepper if desired.

Assemble & store the Roasted Salmon Salad
13 Assemble & store the Roasted Salmon Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 chopped romaine

• 1/4 marinated vegetables

• 1/4 seasoned tomatoes

• 1 roasted fish fillet

Transfer the parmesan dressing to 2 small containers.

Assemble & store the Southern-Style Salmon & Veggies
14 Assemble & store the Southern-Style Salmon & Veggies

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked zucchini and poblano peppers

• 1/2 cooked corn

• 1/4 seasoned tomatoes

• 1 roasted fish fillet

Transfer the BBQ mayo to 2 small containers.

Assemble & store the Thai-Style Chicken Lettuce Cups
15 Assemble & store the Thai-Style Chicken Lettuce Cups

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 cooked quinoa and green beans

• 1/2 cooked chicken

In a separate container combine:

• 1/2 butter lettuce leaves

• 1/4 marinated vegetables

Transfer the curry cilantro sauce to 2 small containers.

Assemble & store the Tomato Chutney Chicken
16 Assemble & store the Tomato Chutney Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked zucchini and poblano peppers

• 1/2 roasted sweet potatoes

• 1/2 chutney chicken

Transfer the mint yogurt sauce to 2 small containers.

Finish & serve the Roasted Salmon Salad
17 Finish & serve the Roasted Salmon Salad

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Garnish each serving of finished fish and salad with the parmesan dressing, crispy onions, and chopped parsley.  

Finish & serve the Southern-Style Salmon & Veggies
18 Finish & serve the Southern-Style Salmon & Veggies

Makes 2 servings:

Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the BBQ mayo and pickled Peruvian peppers.

Finish & serve the Thai-Style Chicken Lettuce Cups
19 Finish & serve the Thai-Style Chicken Lettuce Cups

Makes 2 servings:

Wash, dry, and quarter the lime. Roughly chop the peanuts. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Assemble each cup using 2 lettuce leaves, the heated chicken and quinoa, marinated vegetables, curry cilantro sauce, and chopped peanuts. Serve the lime wedges on the side.  

Finish & serve the Tomato Chutney Chicken
20 Finish & serve the Tomato Chutney Chicken

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 mint yogurt sauce and coconut chips

Tips from Home Chefs

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Roast the fish
1 Roast the fish

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. Line two sheet pans with foil. Pat the fish dry with paper towels. Transfer to one of the sheet pans. Drizzle with olive oil; season with salt, pepper, and enough of the spice blend to coat (you may have extra). Turn to coat and arrange skin side down. Roast 15 to 17 minutes, or until cooked through.* Remove from the oven.  

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

2 Prepare & roast the sweet potato

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potato lengthwise; cut crosswise into 1/4-inch pieces. Transfer 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 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Prepare & roast the sweet potato
Prepare the remaining ingredients
3 Prepare the remaining ingredients

Meanwhile, thinly slice the scallions. Peel and roughly chop 4 cloves of garlic. Cut off any stem ends from the green beans; halve crosswise. Halve the zucchini lengthwise; thinly slice crosswise. Remove the husks and silks from the corn; cut the kernels off the cobs. Cut off the root end of the butter lettuce; separate the leaves. Halve the tomatoes; place in a bowl and season with salt and pepper. Roughly chop the romaine. Halve the radishes lengthwise; thinly slice crosswise. Halve the cucumbers lengthwise; thinly slice crosswise. Cut off and discard the stems of the poblano peppers and jalapeño pepper; halve lengthwise, then remove the ribs and seeds. Thinly slice the peppers crosswise. Thoroughly wash your hands immediately after handling. 

4 Marinate the vegetables

In a large bowl, combine the sliced radishes, sliced cucumbers, vinegar, and as much of the sliced jalapeño pepper as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

Marinate the vegetables
Cook the chicken
5 Cook the chicken

Meanwhile, in a large bowl, combine the cream and tomato chutney. Pat the chicken 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 chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the sliced scallions and half the chopped garlic. Cook, stirring occasionally, 3 to 4 minutes, or until the chicken is cooked through. Transfer half the cooked chicken to a plate. Transfer the remaining cooked chicken to the bowl of creamy tomato chutney; stir to coat. Wipe out the pan.

6 Cook the quinoa & green beans

Add the quinoa to the pot of boiling water. Cook, uncovered, 16 minutes. Add the halved green beans. Cook 2 to 4 minutes, or until tender and the green beans are bright green. Turn off the heat. Drain thoroughly.

Cook the quinoa & green beans
Cook the corn
7 Cook the corn

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the corn kernels in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned (be careful, as the corn may pop as it cooks). Season with salt and pepper. Continue to cook, stirring occasionally, 1 to 2 minutes, or until softened. Transfer to a bowl. Taste, then season with salt and pepper if desired. Wipe out the pan.

8 Cook the zucchini & poblano peppers

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini, sliced poblano peppers, and remaining chopped garlic; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until softened. Turn off the heat. Taste, then season with salt and pepper if desired. 

Cook the zucchini & poblano peppers
Make the Parmesan Dressing
9 Make the Parmesan Dressing

Combine the yogurt, worcestershire sauce, cheese, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

10 Make the BBQ Mayo

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

Make the BBQ Mayo
Make the Curry Cilantro Sauce
11 Make the Curry Cilantro Sauce

Whisk together the curry paste, cilantro sauce, honey (kneading the packet before opening), and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

12 Make the Mint Yogurt Sauce

Wash and dry the mint; pick the leaves off the stems. Roughly chop the leaves. Combine the chopped mint leaves and tzatziki. Taste, then season with salt and pepper if desired.

Make the Mint Yogurt Sauce
Assemble & store the Roasted Salmon Salad
13 Assemble & store the Roasted Salmon Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 chopped romaine

• 1/4 marinated vegetables

• 1/4 seasoned tomatoes

• 1 roasted fish fillet

Transfer the parmesan dressing to 2 small containers.

14 Assemble & store the Southern-Style Salmon & Veggies

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked zucchini and poblano peppers

• 1/2 cooked corn

• 1/4 seasoned tomatoes

• 1 roasted fish fillet

Transfer the BBQ mayo to 2 small containers.

Assemble & store the Southern-Style Salmon & Veggies
Assemble & store the Thai-Style Chicken Lettuce Cups
15 Assemble & store the Thai-Style Chicken Lettuce Cups

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 cooked quinoa and green beans

• 1/2 cooked chicken

In a separate container combine:

• 1/2 butter lettuce leaves

• 1/4 marinated vegetables

Transfer the curry cilantro sauce to 2 small containers.

16 Assemble & store the Tomato Chutney Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked zucchini and poblano peppers

• 1/2 roasted sweet potatoes

• 1/2 chutney chicken

Transfer the mint yogurt sauce to 2 small containers.

Assemble & store the Tomato Chutney Chicken
Finish & serve the Roasted Salmon Salad
17 Finish & serve the Roasted Salmon Salad

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Garnish each serving of finished fish and salad with the parmesan dressing, crispy onions, and chopped parsley.  

18 Finish & serve the Southern-Style Salmon & Veggies

Makes 2 servings:

Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the BBQ mayo and pickled Peruvian peppers.

Finish & serve the Southern-Style Salmon & Veggies
Finish & serve the Thai-Style Chicken Lettuce Cups
19 Finish & serve the Thai-Style Chicken Lettuce Cups

Makes 2 servings:

Wash, dry, and quarter the lime. Roughly chop the peanuts. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Assemble each cup using 2 lettuce leaves, the heated chicken and quinoa, marinated vegetables, curry cilantro sauce, and chopped peanuts. Serve the lime wedges on the side.  

20 Finish & serve the Tomato Chutney Chicken

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 mint yogurt sauce and coconut chips

Finish & serve the Tomato Chutney Chicken