Carb Conscious with Seared Chicken & Roasted Salmon

Carb Conscious

with Seared Chicken & Roasted Salmon

95 MIN
8 Servings
Wellness at Blue Apron
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Vegetarian
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All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Carb Conscious
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 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

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:
• Seared Chicken & Lemon Mayo with Kale & Sweet Peppers
• Chicken & Roasted Vegetables with Creamy Black Bean Sauce
• Salmon & Sautéed Vegetables with Tomatillo Sour Cream
• Roasted Salmon & Curry Ranch with Cabbage, Carrots & Snow Peas

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  • Nutrition
    PER SERVING
  • Calories
    710 Cals (est.)
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ingredients
Carb Conscious with Seared Chicken & Roasted Salmon
Title
  • 2 Tbsps Sliced Roasted Almonds
  • 1 tsp Furikake
  • 1 tsp Black & White Sesame Seeds
  • 3 Tbsps Roasted Peanuts
  • ⅓ cup Crispy Onions
  • 1 oz Sweet Piquante Peppers
  • 3 Tbsps Roasted Cashews
  • ½ lb Snow Peas
  • 6 oz Carrots
  • 1 lb Red Cabbage
  • 2 cloves Garlic
  • 1 Yellow Onion
  • ½ lb Sweet Peppers
  • 1 bunch Kale
  • 4 Skin-On Salmon Fillets
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 Tbsp Rice Vinegar
  • 4 Boneless, Skinless Chicken Breasts
  • ¼ cup Grated Parmesan Cheese
  • 2 Tbsps Crème Fraîche
  • 3 Tbsps Savory Black Bean-Chile Sauce
  • 1 tsp Preserved Lemon Purée
  • 2 Tbsps Mayonnaise
  • ⅓ cup Tomatillo-Poblano Sauce
  • ¼ cup Sour Cream
  • 1 Tbsp Yellow Curry Paste
  • 3 Tbsps Ranch Dressing
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. Pat the fish dry with paper towels; place on the foil. Drizzle with olive oil and season with salt and pepper; turn 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.

Cook & slice the chicken:
2 Cook & slice the chicken:

Meanwhile, pat the chicken dry with paper towels; season with salt and pepper on both sides. Season 2 pieces of chicken with enough of the spice blend to coat (you may have extra). In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared chicken. Cook 6 to 7 minutes per side, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a cutting board. When cool enough to handle, slice crosswise. 

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

Prepare the ingredients:
3 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Peel the carrots; halve lengthwise, then cut crosswise into 1/2-inch pieces. Cut out and discard the core of the cabbage; large dice the leaves. Cut off and discard the stems of the sweet peppers; remove the cores, then quarter lengthwise. Halve, peel, and thinly slice the onion. Separate the kale leaves from the stems. Discard the stems, then roughly chop the leaves. Peel and roughly chop 2 cloves of garlic. 

Roast the carrots & cabbage:
4 Roast the carrots & cabbage:

Line a separate sheet pan with foil. Transfer the carrot pieces and diced cabbage to the sheet pan. Drizzle  with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 10 to 12 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with the vinegar; carefully stir to combine.

Blanch the snow peas & finish the vegetables:
5 Blanch the snow peas & finish the vegetables:

Meanwhile, fill a medium bowl with ice water; add a pinch of salt. Set aside. Add the snow peas to the pot of boiling water. Cook 1 to 2 minutes, or until bright green and slightly tender. Drain and immediately transfer to the bowl of ice water. Let stand until cool. Reserving the bowl, drain thoroughly and pat dry with paper towels. Transfer back to the bowl. Add the roasted vegetables; stir to combine.

Cook the peppers & kale:
6 Cook the peppers & kale:

In the pan of reserved fond, heat 1 tablespoon of olive oil on medium-high until hot. Add the quartered peppers and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped kale, chopped garlic, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until the kale is slightly wilted. Add 1/3 cup of water (carefully, as the liquid may splatter). Cook, stirring frequently, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat.

Make the Lemon Mayo:
7 Make the Lemon Mayo:

Combine the mayonnaise, lemon purée, parmesan, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Black Bean Sauce:
8 Make the Creamy Black Bean Sauce:

Combine the black bean sauce, crème fraîche, and 2 teaspoons of water.

Make the Tomatillo Sour Cream:
9 Make the Tomatillo Sour Cream:

Combine the tomatillo-poblano sauce and sour cream. Taste, then season with salt and pepper if desired.

Make the Curry Ranch:
10 Make the Curry Ranch:

Combine the ranch dressing, curry paste, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Assemble & Store the Seared Chicken & Lemon Mayo:
11 Assemble & Store the Seared Chicken & Lemon Mayo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked peppers and kale

• 1 sliced spiced chicken breast

Transfer the lemon mayo to 2 small containers.

Assemble & Store the Chicken & Roasted Vegetables:
12 Assemble & Store the Chicken & Roasted Vegetables:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished vegetables

• 1 sliced chicken breast

Transfer the creamy black bean sauce to 2 small containers.

Assemble & Store the Salmon & Sautéed Vegetables:
13 Assemble & Store the Salmon & Sautéed Vegetables:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked peppers and kale

• 1 roasted fish fillet

Transfer the tomatillo sour cream to 2 small containers.

Assemble & Store the Roasted Salmon & Curry Ranch:
14 Assemble & Store the Roasted Salmon & Curry Ranch:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished vegetables

• 1 roasted fish fillet

Transfer the curry ranch to 2 small containers.

Finish & Serve the Seared Chicken & Lemon Mayo:
15 Finish & Serve the Seared Chicken & Lemon Mayo:

Makes 2 servings:

Roughly chop the piquante peppers and almonds. Heat the finished chicken, peppers, and kale in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon mayo and chopped peppers and almonds.

Finish & Serve the Chicken & Roasted Vegetables:
16 Finish & Serve the Chicken & Roasted Vegetables:

Makes 2 servings:

Roughly chop the cashews. Top the finished chicken and vegetables with the creamy black bean sauce. Heat in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the chopped cashews and furikake.

Finish & Serve the Salmon & Sautéed Vegetables:
17 Finish & Serve the Salmon & Sautéed Vegetables:

Makes 2 servings:

Heat the finished fish, peppers, and kale in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tomatillo sour cream and sesame seeds.

Finish & Serve the Roasted Salmon & Curry Ranch:
18 Finish & Serve the Roasted Salmon & Curry Ranch:

Makes 2 servings:

Roughly chop the peanuts. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the curry ranchchopped peanuts, and crispy onions.

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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. Pat the fish dry with paper towels; place on the foil. Drizzle with olive oil and season with salt and pepper; turn 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.

2 Cook & slice the chicken:

Meanwhile, pat the chicken dry with paper towels; season with salt and pepper on both sides. Season 2 pieces of chicken with enough of the spice blend to coat (you may have extra). In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared chicken. Cook 6 to 7 minutes per side, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a cutting board. When cool enough to handle, slice crosswise. 

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

Cook & slice the chicken:
Prepare the ingredients:
3 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Peel the carrots; halve lengthwise, then cut crosswise into 1/2-inch pieces. Cut out and discard the core of the cabbage; large dice the leaves. Cut off and discard the stems of the sweet peppers; remove the cores, then quarter lengthwise. Halve, peel, and thinly slice the onion. Separate the kale leaves from the stems. Discard the stems, then roughly chop the leaves. Peel and roughly chop 2 cloves of garlic. 

4 Roast the carrots & cabbage:

Line a separate sheet pan with foil. Transfer the carrot pieces and diced cabbage to the sheet pan. Drizzle  with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 10 to 12 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with the vinegar; carefully stir to combine.

Roast the carrots & cabbage:
Blanch the snow peas & finish the vegetables:
5 Blanch the snow peas & finish the vegetables:

Meanwhile, fill a medium bowl with ice water; add a pinch of salt. Set aside. Add the snow peas to the pot of boiling water. Cook 1 to 2 minutes, or until bright green and slightly tender. Drain and immediately transfer to the bowl of ice water. Let stand until cool. Reserving the bowl, drain thoroughly and pat dry with paper towels. Transfer back to the bowl. Add the roasted vegetables; stir to combine.

6 Cook the peppers & kale:

In the pan of reserved fond, heat 1 tablespoon of olive oil on medium-high until hot. Add the quartered peppers and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped kale, chopped garlic, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until the kale is slightly wilted. Add 1/3 cup of water (carefully, as the liquid may splatter). Cook, stirring frequently, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat.

Cook the peppers & kale:
Make the Lemon Mayo:
7 Make the Lemon Mayo:

Combine the mayonnaise, lemon purée, parmesan, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

8 Make the Creamy Black Bean Sauce:

Combine the black bean sauce, crème fraîche, and 2 teaspoons of water.

Make the Creamy Black Bean Sauce:
Make the Tomatillo Sour Cream:
9 Make the Tomatillo Sour Cream:

Combine the tomatillo-poblano sauce and sour cream. Taste, then season with salt and pepper if desired.

10 Make the Curry Ranch:

Combine the ranch dressing, curry paste, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Curry Ranch:
Assemble & Store the Seared Chicken & Lemon Mayo:
11 Assemble & Store the Seared Chicken & Lemon Mayo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked peppers and kale

• 1 sliced spiced chicken breast

Transfer the lemon mayo to 2 small containers.

12 Assemble & Store the Chicken & Roasted Vegetables:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished vegetables

• 1 sliced chicken breast

Transfer the creamy black bean sauce to 2 small containers.

Assemble & Store the Chicken & Roasted Vegetables:
Assemble & Store the Salmon & Sautéed Vegetables:
13 Assemble & Store the Salmon & Sautéed Vegetables:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked peppers and kale

• 1 roasted fish fillet

Transfer the tomatillo sour cream to 2 small containers.

14 Assemble & Store the Roasted Salmon & Curry Ranch:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished vegetables

• 1 roasted fish fillet

Transfer the curry ranch to 2 small containers.

Assemble & Store the Roasted Salmon & Curry Ranch:
Finish & Serve the Seared Chicken & Lemon Mayo:
15 Finish & Serve the Seared Chicken & Lemon Mayo:

Makes 2 servings:

Roughly chop the piquante peppers and almonds. Heat the finished chicken, peppers, and kale in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon mayo and chopped peppers and almonds.

16 Finish & Serve the Chicken & Roasted Vegetables:

Makes 2 servings:

Roughly chop the cashews. Top the finished chicken and vegetables with the creamy black bean sauce. Heat in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the chopped cashews and furikake.

Finish & Serve the Chicken & Roasted Vegetables:
Finish & Serve the Salmon & Sautéed Vegetables:
17 Finish & Serve the Salmon & Sautéed Vegetables:

Makes 2 servings:

Heat the finished fish, peppers, and kale in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tomatillo sour cream and sesame seeds.

18 Finish & Serve the Roasted Salmon & Curry Ranch:

Makes 2 servings:

Roughly chop the peanuts. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the curry ranchchopped peanuts, and crispy onions.

Finish & Serve the Roasted Salmon & Curry Ranch:
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