Carb Conscious

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.

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.

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.  

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.

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.

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.

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

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.

Combine the soy glaze, sesame oil, and vinegar.

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

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.

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.

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.

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.

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).

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.

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.

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.