Carb Conscious with Salmon & Seared Chicken

Carb Conscious

with Salmon & Seared Chicken

Group Created with Sketch. 95 min
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    8 Servings
  • icon-nutrition Created with Sketch. Est. 740 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:
• Sesame-Ponzu Salmon with Quinoa & Spicy Mayo
• Salmon & Potato Salad with Olives & Cilantro Ranch
• Warm Chicken & Kale Salad with Creamy Parmesan Dressing
• Spiced Chicken & Potato Salad with Fig-Mustard Dressing

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ingredients
Carb Conscious with Salmon & Seared Chicken
Title
  • 1 oz Castelvetrano Olives
  • 1 tsp Black & White Sesame Seeds
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Tbsps Roasted Sunflower Seeds
  • ¾ lb Golden Or Red Potatoes
  • 6 oz Green Beans
  • ½ lb Grape Tomatoes
  • 6 oz Carrots
  • 1⅛ lbs Chopped Chicken Breast
  • 2 Persian Cucumbers
  • 2 Pasture-Raised Eggs
  • 3 oz Radishes
  • 1 cup Red Quinoa
  • 4 oz Arugula
  • 1 bunch Kale
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 Tbsp Vegetarian Ponzu Sauce
  • 1 Tbsp Sesame Oil
  • 1 Tbsp Sweet White Miso Paste
  • 4 Skin-On Salmon Fillets
  • 1 head Butter Lettuce
  • 2 Tbsps Rice Vinegar
  • 2 Tbsps Mayonnaise
  • 1 Tbsp Sambal Oelek
  • ¼ cup Grated Parmesan Cheese
  • 3 Tbsps Ranch Dressing
  • ¼ cup Cilantro Sauce
  • 2 Tbsps Vegetarian Worcestershire Sauce
  • ½ cup Plain Nonfat Greek Yogurt
  • 1 Tbsp Fig Spread
  • ¼ cup Buttermilk
  • 1 Tbsp Creamy Mustard Sauce
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 a sheet pan with foil. In a large bowl, combine the sesame oil and ponzu sauce. Pat the fish dry with paper towels. Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat and arrange skin side down. Roast 10 to 15 minutes, or until cooked through.* Remove from the oven. Carefully remove and discard the skin of 2 roasted fish fillets; transfer to the bowl of sesame ponzu. Using two forks, flake the fish into bite-sized pieces. Stir to coat.

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

Cook the quinoa:
2 Cook the quinoa:

Meanwhile, add the quinoa to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl. Refill the pot 3/4 of the way up with salted water; cover and heat to boiling on high.

Prepare the ingredients:
3 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Medium dice the potatoes. Cut off and discard the stem ends of the green beans. Halve the tomatoes; place in a bowl and season with salt and pepper. Peel the carrots; thinly slice crosswise. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Roughly chop the butter lettuce. Halve the radishes and cucumber lengthwise, then thinly slice crosswise. Combine in a bowl. Add the vinegar; season with salt and pepper. Stir to coat.

Make the potato salad:
4 Make the potato salad:

Add the diced potatoes to the pot of boiling water. Cook 14 minutes. Add the prepared green beans. Continue to cook 1 to 3 minutes, or until tender when pierced with a fork. Reserving the pot, drain thoroughly and transfer to a large bowl. Add the seasoned tomatoes; stir to combine. Refill the pot 3/4 of the way up with water; cover and heat to boiling on high.

Cook the chicken:
5 Cook the chicken:

Meanwhile, pat the chicken dry with paper towels; transfer to a bowl. Season with salt, pepper, and enough of the spice blend to coat (you may have extra). 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. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.

Cook the vegetables & finish the quinoa:
6 Cook the vegetables & finish the quinoa:

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced carrots; season with salt and pepper. Cook, stirring occasionally, 2 to  3 minutes, or until slightly softened. Add the chopped kale; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes or until slightly wilted. Add the miso paste and 1/4 cup of water. Cook, stirring frequently, 2 to 3 minutes or until the kale is wilted and the water has cooked off. Transfer to the bowl of cooked quinoa. Stir to combine. Taste, then season with salt and pepper if desired.

Cook the eggs:
7 Cook the eggs:

Carefully add the eggs to the pot of boiling water and cook 9 minutes for hard-boiled. Drain thoroughly and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs, then halve lengthwise. Season with salt and pepper. 

Make the Spicy Mayo:
8 Make the Spicy Mayo:

Combine the mayonnaise, 2 teaspoons of water, and as much of the sambal oelek 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 Cilantro Ranch:
9 Make the Cilantro Ranch:

Combine the cilantro sauce and ranch dressing. Taste, then season with salt and pepper if desired.

Make the Fig-Mustard Dressing:
10 Make the Fig-Mustard Dressing:

Combine the fig spread, buttermilk, and creamy mustard sauce. Season with salt and pepper.

Make the Creamy Parmesan Dressing:
11 Make the Creamy Parmesan Dressing:

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

Assemble & Store the Sesame-Ponzu Salmon:
12 Assemble & Store the Sesame-Ponzu Salmon:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/2 flaked fish

Transfer 1/2 the seasoned radishes and cucumber to 2 small containers.

Transfer the spicy mayo to 2 small containers. 

Assemble & Store the Salmon & Potato Salad:
13 Assemble & Store the Salmon & Potato Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 potato salad

• 1/2 chopped lettuce

• 1 hard-boiled egg

• 1 roasted fish fillet

Transfer the cilantro ranch to 2 small containers. 

Assemble & Store the Spiced Chicken & Potato Salad:
14 Assemble & Store the Spiced Chicken & Potato Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 potato salad

• 1/4 cooked chicken

Transfer the fig-mustard dressing to 2 small containers. 


Assemble & Store the Warm Chicken & Kale Salad:
15 Assemble & Store the Warm Chicken & Kale Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the remaining seasoned radishes and cucumber to 2 small containers.

Transfer the creamy parmesan dressing to 2 small containers. 

Finish & Serve the Sesame-Ponzu Salmon:
16 Finish & Serve the Sesame-Ponzu Salmon:

Makes 2 servings:

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

Serve with the seasoned radishes and cucumber. Garnish each serving with the spicy mayo and sesame seeds.


Finish & Serve the Salmon & Potato Salad:
17 Finish & Serve the Salmon & Potato Salad:

Makes 2 servings:

Pit and roughly chop the olives

Garnish each serving with the cilantro ranch and chopped olives.

Finish & Serve the Spiced Chicken & Potato Salad:
18 Finish & Serve the Spiced Chicken & Potato Salad:

Makes 2 servings:

Wash and dry the arugula.

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

Serve over the arugula. Garnish each serving with the fig-mustard dressing and sunflower seeds.


Finish & Serve the Warm Chicken & Kale Salad:
19 Finish & Serve the Warm Chicken & Kale Salad:

Makes 2 servings:

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

Top with the seasoned radishes and cucumber. Garnish each serving with the creamy parmesan dressing and almonds.


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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 a sheet pan with foil. In a large bowl, combine the sesame oil and ponzu sauce. Pat the fish dry with paper towels. Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat and arrange skin side down. Roast 10 to 15 minutes, or until cooked through.* Remove from the oven. Carefully remove and discard the skin of 2 roasted fish fillets; transfer to the bowl of sesame ponzu. Using two forks, flake the fish into bite-sized pieces. Stir to coat.

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

2 Cook the quinoa:

Meanwhile, add the quinoa to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl. Refill the pot 3/4 of the way up with salted water; cover and heat to boiling on high.

Cook the quinoa:
Prepare the ingredients:
3 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Medium dice the potatoes. Cut off and discard the stem ends of the green beans. Halve the tomatoes; place in a bowl and season with salt and pepper. Peel the carrots; thinly slice crosswise. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Roughly chop the butter lettuce. Halve the radishes and cucumber lengthwise, then thinly slice crosswise. Combine in a bowl. Add the vinegar; season with salt and pepper. Stir to coat.

4 Make the potato salad:

Add the diced potatoes to the pot of boiling water. Cook 14 minutes. Add the prepared green beans. Continue to cook 1 to 3 minutes, or until tender when pierced with a fork. Reserving the pot, drain thoroughly and transfer to a large bowl. Add the seasoned tomatoes; stir to combine. Refill the pot 3/4 of the way up with water; cover and heat to boiling on high.

Make the potato salad:
Cook the chicken:
5 Cook the chicken:

Meanwhile, pat the chicken dry with paper towels; transfer to a bowl. Season with salt, pepper, and enough of the spice blend to coat (you may have extra). 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. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.

6 Cook the vegetables & finish the quinoa:

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced carrots; season with salt and pepper. Cook, stirring occasionally, 2 to  3 minutes, or until slightly softened. Add the chopped kale; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes or until slightly wilted. Add the miso paste and 1/4 cup of water. Cook, stirring frequently, 2 to 3 minutes or until the kale is wilted and the water has cooked off. Transfer to the bowl of cooked quinoa. Stir to combine. Taste, then season with salt and pepper if desired.

Cook the vegetables & finish the quinoa:
Cook the eggs:
7 Cook the eggs:

Carefully add the eggs to the pot of boiling water and cook 9 minutes for hard-boiled. Drain thoroughly and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs, then halve lengthwise. Season with salt and pepper. 

8 Make the Spicy Mayo:

Combine the mayonnaise, 2 teaspoons of water, and as much of the sambal oelek 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 Mayo:
Make the Cilantro Ranch:
9 Make the Cilantro Ranch:

Combine the cilantro sauce and ranch dressing. Taste, then season with salt and pepper if desired.

10 Make the Fig-Mustard Dressing:

Combine the fig spread, buttermilk, and creamy mustard sauce. Season with salt and pepper.

Make the Fig-Mustard Dressing:
Make the Creamy Parmesan Dressing:
11 Make the Creamy Parmesan Dressing:

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

12 Assemble & Store the Sesame-Ponzu Salmon:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/2 flaked fish

Transfer 1/2 the seasoned radishes and cucumber to 2 small containers.

Transfer the spicy mayo to 2 small containers. 

Assemble & Store the Sesame-Ponzu Salmon:
Assemble & Store the Salmon & Potato Salad:
13 Assemble & Store the Salmon & Potato Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 potato salad

• 1/2 chopped lettuce

• 1 hard-boiled egg

• 1 roasted fish fillet

Transfer the cilantro ranch to 2 small containers. 

14 Assemble & Store the Spiced Chicken & Potato Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 potato salad

• 1/4 cooked chicken

Transfer the fig-mustard dressing to 2 small containers. 


Assemble & Store the Spiced Chicken & Potato Salad:
Assemble & Store the Warm Chicken & Kale Salad:
15 Assemble & Store the Warm Chicken & Kale Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the remaining seasoned radishes and cucumber to 2 small containers.

Transfer the creamy parmesan dressing to 2 small containers. 

16 Finish & Serve the Sesame-Ponzu Salmon:

Makes 2 servings:

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

Serve with the seasoned radishes and cucumber. Garnish each serving with the spicy mayo and sesame seeds.


Finish & Serve the Sesame-Ponzu Salmon:
Finish & Serve the Salmon & Potato Salad:
17 Finish & Serve the Salmon & Potato Salad:

Makes 2 servings:

Pit and roughly chop the olives

Garnish each serving with the cilantro ranch and chopped olives.

18 Finish & Serve the Spiced Chicken & Potato Salad:

Makes 2 servings:

Wash and dry the arugula.

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

Serve over the arugula. Garnish each serving with the fig-mustard dressing and sunflower seeds.


Finish & Serve the Spiced Chicken & Potato Salad:
Finish & Serve the Warm Chicken & Kale Salad:
19 Finish & Serve the Warm Chicken & Kale Salad:

Makes 2 servings:

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

Top with the seasoned radishes and cucumber. Garnish each serving with the creamy parmesan dressing and almonds.