Carb Conscious with Roasted Salmon & Seared Chicken

Carb Conscious

with Roasted Salmon & Seared Chicken

Group Created with Sketch. 95 min
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    8 Servings
  • icon-nutrition Created with Sketch. Est. 810 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:
• Asian Chicken Lettuce Cups with Peanuts & Spicy Hoisin
• Seared Chicken & Tahini Yogurt with Farro, Corn & Kale
• Togarashi Salmon & Farro with Avocado & Miso Mayo
• Roasted Salmon & Vegetables with Figs & Creamy Dijon Sauce

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ingredients
Carb Conscious with Roasted Salmon & Seared Chicken
Title
  • ¼ cup Grated Parmesan Cheese
  • 1 bunch Parsley
  • 3 Tbsps Roasted Peanuts
  • 2 Dried Turkish Figs
  • 3 Tbsps Roasted Cashews
  • 1 tsp Black & White Sesame Seeds
  • 2 Tbsps Rice Vinegar
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 2 Persian Cucumbers
  • ½ lb Sweet Peppers
  • 1 head Butter Lettuce
  • 2 Scallions
  • 2 cloves Garlic
  • 1 cup Semi-Pearled Farro
  • 4 Skin-On Salmon Fillets
  • 1 bunch Kale
  • 2 Tbsps Red Wine Vinegar
  • 2 ears Of Corn
  • 4 oz Grape Tomatoes
  • 1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
  • 1 Avocado
  • ½ lb Sweet Potato
  • 1⅛ lbs Chopped Chicken Breast
  • 1 Tbsp Whole Grain Dijon Mustard
  • 1 tsp Preserved Lemon Purée
  • 2 Tbsps Tahini
  • 1 Tbsp Sweet White Miso Paste
  • 2 Tbsps Hoisin Sauce
  • 2 Tbsps Crème Fraîche
  • 2 Tbsps Mayonnaise
  • ½ cup Plain Nonfat Greek Yogurt
  • 1 Tbsp Sambal Oelek
Cook the farro
1 Cook the farro

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 farro to the pot and cook, uncovered, 18 to 20 minutes, or until tender. Drain thoroughly.

Prepare the ingredients
2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Halve the sweet potato lengthwise; cut crosswise into 1/4-inch pieces. Peel and roughly chop 2 cloves of garlic. Thinly slice the scallions. Separate the kale leaves from the stems; roughly chop the leaves. Remove the husks and silks from the corn; cut the kernels off the cobs. Halve the tomatoes. Cut off the stems of the peppers; remove the cores, then thinly slice into rings. Thinly slice the cucumbers. Combine the sliced peppers and sliced cucumbers in a bowl; add half the rice vinegar and season with salt and pepper. Halve and pit the avocado. Using a spoon, remove the avocado from the skin; medium dice. Place in a bowl; add the remaining rice vinegar and season with salt and pepper. Stir to coat. Cut off the root end of the lettuce; separate the leaves.

Roast the sweet potato
3 Roast the sweet potato

Line two sheet pans with foil. Transfer the sweet potato pieces 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 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Roast the fish
4 Roast the fish

Meanwhile, pat the fish dry with paper towels. Transfer to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Arrange skin side down. Evenly coat 2 seasoned fillets with half the spice blend.Evenly coat the remaining seasoned fillets with the togarashi. Roast 15 to 17 minutes, or until browned and cooked through.* Remove from the oven. 

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

Cook the chicken
5 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the remaining spice blend; toss 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. Add the chopped garlic and sliced scallions; season with salt and pepper. Cook, stirring frequently, 3 to 4 minutes, or until softened and the chicken is browned and cooked through. Transfer to a plate. Wipe out the pan.

Cook the vegetables
6 Cook the vegetables

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Add the corn kernels; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until lightly browned. Add 1/4 cup of water (carefully, as it may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat. Stir in the halved tomatoes and red wine vinegar until thoroughly combined. Taste, then season with salt and pepper if desired.

Make the Spicy Hoisin
7 Make the Spicy Hoisin

Combine the hoisin sauce, 2 teaspoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the sauce to be.

Make the Tahini Yogurt
8 Make the Tahini Yogurt

Combine the lemon purée, yogurt, 2 teaspoons of water, and half the tahini (you will have extra). Taste, then season with salt and pepper if desired.

Make the Miso Mayo
9 Make the Miso Mayo

Combine the miso paste, mayonnaise, and 2 teaspoons of water.

Make the Creamy Dijon Sauce
10 Make the Creamy Dijon Sauce

Combine the mustard, crème fraîche, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Assemble & store the Asian Chicken Lettuce Cups
11 Assemble & store the Asian Chicken Lettuce Cups

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 seasoned peppers and cucumbers

• 1/4 cooked chicken

Transfer the lettuce leaves to 2 separate containers.

Transfer the spicy hoisin to 2 small containers.

Assemble & store the Seared Chicken & Tahini Yogurt
12 Assemble & store the Seared Chicken & Tahini Yogurt

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1/4 cooked vegetables

• 1/4 cooked chicken

Transfer the tahini yogurt to 2 small containers.

Assemble & store the Togarashi Salmon & Farro
13 Assemble & store the Togarashi Salmon & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1 togarashi fish fillet

• 1/4 seasoned peppers and cucumbers

• 1/2 seasoned avocado

Transfer the miso mayo to 2 small containers.

Assemble & store the Roasted Salmon & Vegetables
14 Assemble & store the Roasted Salmon & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 roasted sweet potatoes

• 1/4 cooked vegetables

• 1 spiced fish fillet

Transfer the creamy dijon sauce to 2 small containers.

Finish & serve the Asian Chicken Lettuce Cups
15 Finish & serve the Asian Chicken Lettuce Cups

Makes 2 servings:

Roughly chop the peanuts

Assemble each cup using 2 lettuce leaves and the finished chicken and vegetables

Garnish each serving with the spicy hoisin, chopped peanuts, and sesame seeds.

Finish & serve the Seared Chicken & Tahini Yogurt
16 Finish & serve the Seared Chicken & Tahini Yogurt

Makes 2 servings:

Heat the finished chicken, vegetables, and farro in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the tahini yogurt and cheese.

Finish & serve the Togarashi Salmon & Farro
17 Finish & serve the Togarashi Salmon & Farro

Makes 2 servings:

Roughly chop the cashews

Garnish each serving of finished fish, farro, vegetables, and avocado with the miso mayo and chopped cashews.

Finish & serve the Roasted Salmon & Vegetables
18 Finish & serve the Roasted Salmon & Vegetables

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems.

Roughly chop the figs

Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the creamy dijon sauce, chopped parsley, and half the chopped figs (you will have extra).

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Cook the farro
1 Cook the farro

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 farro to the pot and cook, uncovered, 18 to 20 minutes, or until tender. Drain thoroughly.

2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Halve the sweet potato lengthwise; cut crosswise into 1/4-inch pieces. Peel and roughly chop 2 cloves of garlic. Thinly slice the scallions. Separate the kale leaves from the stems; roughly chop the leaves. Remove the husks and silks from the corn; cut the kernels off the cobs. Halve the tomatoes. Cut off the stems of the peppers; remove the cores, then thinly slice into rings. Thinly slice the cucumbers. Combine the sliced peppers and sliced cucumbers in a bowl; add half the rice vinegar and season with salt and pepper. Halve and pit the avocado. Using a spoon, remove the avocado from the skin; medium dice. Place in a bowl; add the remaining rice vinegar and season with salt and pepper. Stir to coat. Cut off the root end of the lettuce; separate the leaves.

Prepare the ingredients
Roast the sweet potato
3 Roast the sweet potato

Line two sheet pans with foil. Transfer the sweet potato pieces 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 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

4 Roast the fish

Meanwhile, pat the fish dry with paper towels. Transfer to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Arrange skin side down. Evenly coat 2 seasoned fillets with half the spice blend.Evenly coat the remaining seasoned fillets with the togarashi. Roast 15 to 17 minutes, or until browned and cooked through.* Remove from the oven. 

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

Roast the fish
Cook the chicken
5 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the remaining spice blend; toss 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. Add the chopped garlic and sliced scallions; season with salt and pepper. Cook, stirring frequently, 3 to 4 minutes, or until softened and the chicken is browned and cooked through. Transfer to a plate. Wipe out the pan.

6 Cook the vegetables

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Add the corn kernels; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until lightly browned. Add 1/4 cup of water (carefully, as it may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat. Stir in the halved tomatoes and red wine vinegar until thoroughly combined. Taste, then season with salt and pepper if desired.

Cook the vegetables
Make the Spicy Hoisin
7 Make the Spicy Hoisin

Combine the hoisin sauce, 2 teaspoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the sauce to be.

8 Make the Tahini Yogurt

Combine the lemon purée, yogurt, 2 teaspoons of water, and half the tahini (you will have extra). Taste, then season with salt and pepper if desired.

Make the Tahini Yogurt
Make the Miso Mayo
9 Make the Miso Mayo

Combine the miso paste, mayonnaise, and 2 teaspoons of water.

10 Make the Creamy Dijon Sauce

Combine the mustard, crème fraîche, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Dijon Sauce
Assemble & store the Asian Chicken Lettuce Cups
11 Assemble & store the Asian Chicken Lettuce Cups

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 seasoned peppers and cucumbers

• 1/4 cooked chicken

Transfer the lettuce leaves to 2 separate containers.

Transfer the spicy hoisin to 2 small containers.

12 Assemble & store the Seared Chicken & Tahini Yogurt

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1/4 cooked vegetables

• 1/4 cooked chicken

Transfer the tahini yogurt to 2 small containers.

Assemble & store the Seared Chicken & Tahini Yogurt
Assemble & store the Togarashi Salmon & Farro
13 Assemble & store the Togarashi Salmon & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1 togarashi fish fillet

• 1/4 seasoned peppers and cucumbers

• 1/2 seasoned avocado

Transfer the miso mayo to 2 small containers.

14 Assemble & store the Roasted Salmon & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 roasted sweet potatoes

• 1/4 cooked vegetables

• 1 spiced fish fillet

Transfer the creamy dijon sauce to 2 small containers.

Assemble & store the Roasted Salmon & Vegetables
Finish & serve the Asian Chicken Lettuce Cups
15 Finish & serve the Asian Chicken Lettuce Cups

Makes 2 servings:

Roughly chop the peanuts

Assemble each cup using 2 lettuce leaves and the finished chicken and vegetables

Garnish each serving with the spicy hoisin, chopped peanuts, and sesame seeds.

16 Finish & serve the Seared Chicken & Tahini Yogurt

Makes 2 servings:

Heat the finished chicken, vegetables, and farro in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the tahini yogurt and cheese.

Finish & serve the Seared Chicken & Tahini Yogurt
Finish & serve the Togarashi Salmon & Farro
17 Finish & serve the Togarashi Salmon & Farro

Makes 2 servings:

Roughly chop the cashews

Garnish each serving of finished fish, farro, vegetables, and avocado with the miso mayo and chopped cashews.

18 Finish & serve the Roasted Salmon & Vegetables

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems.

Roughly chop the figs

Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the creamy dijon sauce, chopped parsley, and half the chopped figs (you will have extra).

Finish & serve the Roasted Salmon & Vegetables