Carb Conscious with Seared Chicken & Roasted Salmon

Carb Conscious

with Seared Chicken & Roasted Salmon

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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:
• Seared Chicken & Farro with Cauliflower & Lemon Tahini
• Asian-Style Chicken & Spicy Mayo with Carrots, Kale & Zucchini
• Salmon & Creamy Salsa Verde with Grapes & Vegetable Farro
• Roasted Salmon & Veggies with Sesame-Soy Sauce

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ingredients
Carb Conscious with Seared Chicken & Roasted Salmon
Title
  • 1 tsp Black & White Sesame Seeds
  • 1 bunch Parsley
  • 2 Tbsps Sliced Roasted Almonds
  • 3 Tbsps Roasted Cashews
  • 0.7 oz Grana Padano Cheese
  • 1 Red Onion
  • 1½ Tbsps Golden Raisins
  • 1 cup Semi-Pearled Farro
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 4 Skin-On Salmon Fillets
  • ¾ lb Carrots
  • 1 Tbsp Capers
  • 4 oz Red Seedless Grapes
  • 1⅛ lbs Chopped Chicken Breast
  • 1 head White, Multicolored Or Romanesco Cauliflower
  • 1 Zucchini
  • 1 oz Sweet Piquante Peppers
  • 1 bunch Kale
  • ⅓ cup Asian-Style Sautéed Aromatics
  • 1 Tbsp Sambal Oelek
  • 2 Tbsps Mayonnaise
  • 2 Tbsps Soy Glaze
  • 2 Tbsps Tahini
  • 1 tsp Preserved Lemon Purée
  • 2 Tbsps Fromage Blanc
  • ⅓ cup Salsa Verde
  • 1 Tbsp Rice Vinegar
  • 1 Tbsp Sesame Oil
  • 1 Tbsp Vegetarian Ponzu 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 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 and pepper. Turn to coat. Evenly coat 2 seasoned fish fillets with enough of the spice blend to coat (you may have extra). 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 the ingredients
2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Cut out and discard the core of the cauliflower; cut into small florets. Peel the onion; cut into 1-inch-wide wedges, keeping the layers intact. Roughly chop the peppers. Peel the carrots; thinly slice into rounds. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Halve the zucchini lengthwise; thinly slice crosswise. Halve half the grapes (you will have extra). Roughly chop the capers. Place the raisins in a bowl; cover with hot water. Set aside to rehydrate at least 10 minutes.

Cook the farro
3 Cook the farro

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.  

Roast the cauliflower & onion
4 Roast the cauliflower & onion

Meanwhile, transfer the cauliflower florets and onion wedges to the remaining sheet pan. Drizzle with olive oil; season with salt and pepper. Toss to coat and arrange in an even layer. Roast 22 to 24 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Transfer to the pot of cooked farro. Add the chopped peppers. Stir to combine. Taste, then season with salt and pepper if desired.

Cook the chicken
5 Cook the chicken

Meanwhile, 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. Continue to cook, stirring frequently, 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 carrots, kale & zucchini
6 Cook the carrots, kale & zucchini

Heat the pan of reserved fond on medium-high until hot (if the pan seems dry, add a drizzle of olive oil). Add the sliced carrots. Season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the chopped kale, sliced zucchini, and sautéed aromatics. Season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until the vegetables are softened. Turn off the heat.

Make the Lemon Tahini
7 Make the Lemon Tahini

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

Make the Spicy Mayo
8 Make the Spicy Mayo

Combine the mayonnaise, ponzu sauce, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be.

Make the Sesame-Soy Sauce
9 Make the Sesame-Soy Sauce

Combine the soy glaze, sesame oil, and vinegar.

Make the Creamy Salsa Verde
10 Make the Creamy Salsa Verde

Combine the salsa verde, fromage blanc, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Assemble & Store the Seared Chicken & Farro
11 Assemble & Store the Seared Chicken & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 vegetable farro

• 1/4 cooked chicken

• 1/2 rehydrated raisins (draining before adding)

• 1/2 chopped capers

Transfer the lemon tahini to 2 small containers.

Assemble & Store the Asian-Style Chicken & Spicy Mayo
12 Assemble & Store the Asian-Style Chicken & Spicy Mayo

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked carrots, kale, and zucchini

• 1/4 cooked chicken

Transfer the spicy mayo to 2 small containers.

Assemble & Store the Roasted Salmon & Veggies
13 Assemble & Store the Roasted Salmon & Veggies

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked carrots, kale, and zucchini

• 1 roasted fish fillet

Transfer the sesame-soy sauce to 2 small containers.

Assemble & Store the Salmon & Creamy Salsa Verde
14 Assemble & Store the Salmon & Creamy Salsa Verde

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 vegetable farro 

• 1/2 halved grapes

• 1 spiced fished fillet

Transfer the creamy salsa verde to 2 small containers.

Finish & Serve the Seared Chicken & Farro
15 Finish & Serve the Seared Chicken & Farro

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon tahini, chopped parsley, and cheese (crumbling before adding).

Finish & Serve the Asian-Style Chicken & Spicy Mayo
16 Finish & Serve the Asian-Style Chicken & Spicy Mayo

Makes 2 servings:

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

Finish & Serve the Roasted Salmon & Veggies
17 Finish & Serve the Roasted 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 sesame-soy sauce and sesame seeds.

Finish & Serve the Salmon & Creamy Salsa Verde
18 Finish & Serve the Salmon & Creamy Salsa Verde

Makes 2 servings:

Heat the finished fish and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy salsa verde 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 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 and pepper. Turn to coat. Evenly coat 2 seasoned fish fillets with enough of the spice blend to coat (you may have extra). 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 the ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Cut out and discard the core of the cauliflower; cut into small florets. Peel the onion; cut into 1-inch-wide wedges, keeping the layers intact. Roughly chop the peppers. Peel the carrots; thinly slice into rounds. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Halve the zucchini lengthwise; thinly slice crosswise. Halve half the grapes (you will have extra). Roughly chop the capers. Place the raisins in a bowl; cover with hot water. Set aside to rehydrate at least 10 minutes.

Prepare the ingredients
Cook the farro
3 Cook the farro

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.  

4 Roast the cauliflower & onion

Meanwhile, transfer the cauliflower florets and onion wedges to the remaining sheet pan. Drizzle with olive oil; season with salt and pepper. Toss to coat and arrange in an even layer. Roast 22 to 24 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Transfer to the pot of cooked farro. Add the chopped peppers. Stir to combine. Taste, then season with salt and pepper if desired.

Roast the cauliflower & onion
Cook the chicken
5 Cook the chicken

Meanwhile, 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. Continue to cook, stirring frequently, 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 carrots, kale & zucchini

Heat the pan of reserved fond on medium-high until hot (if the pan seems dry, add a drizzle of olive oil). Add the sliced carrots. Season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the chopped kale, sliced zucchini, and sautéed aromatics. Season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until the vegetables are softened. Turn off the heat.

Cook the carrots, kale & zucchini
Make the Lemon Tahini
7 Make the Lemon Tahini

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

8 Make the Spicy Mayo

Combine the mayonnaise, ponzu sauce, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be.

Make the Spicy Mayo
Make the Sesame-Soy Sauce
9 Make the Sesame-Soy Sauce

Combine the soy glaze, sesame oil, and vinegar.

10 Make the Creamy Salsa Verde

Combine the salsa verde, fromage blanc, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Salsa Verde
Assemble & Store the Seared Chicken & Farro
11 Assemble & Store the Seared Chicken & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 vegetable farro

• 1/4 cooked chicken

• 1/2 rehydrated raisins (draining before adding)

• 1/2 chopped capers

Transfer the lemon tahini to 2 small containers.

12 Assemble & Store the Asian-Style Chicken & Spicy Mayo

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked carrots, kale, and zucchini

• 1/4 cooked chicken

Transfer the spicy mayo to 2 small containers.

Assemble & Store the Asian-Style Chicken & Spicy Mayo
Assemble & Store the Roasted Salmon & Veggies
13 Assemble & Store the Roasted Salmon & Veggies

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked carrots, kale, and zucchini

• 1 roasted fish fillet

Transfer the sesame-soy sauce to 2 small containers.

14 Assemble & Store the Salmon & Creamy Salsa Verde

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 vegetable farro 

• 1/2 halved grapes

• 1 spiced fished fillet

Transfer the creamy salsa verde to 2 small containers.

Assemble & Store the Salmon & Creamy Salsa Verde
Finish & Serve the Seared Chicken & Farro
15 Finish & Serve the Seared Chicken & Farro

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon tahini, chopped parsley, and cheese (crumbling before adding).

16 Finish & Serve the Asian-Style Chicken & Spicy Mayo

Makes 2 servings:

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

Finish & Serve the Asian-Style Chicken & Spicy Mayo
Finish & Serve the Roasted Salmon & Veggies
17 Finish & Serve the Roasted 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 sesame-soy sauce and sesame seeds.

18 Finish & Serve the Salmon & Creamy Salsa Verde

Makes 2 servings:

Heat the finished fish and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy salsa verde and almonds.

Finish & Serve the Salmon & Creamy Salsa Verde