Carb Conscious with Seared Chicken & Steaks

Carb Conscious

with Seared Chicken & Steaks

Group Created with Sketch. 95 min
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    8 Servings
  • icon-nutrition Created with Sketch. Est. 760 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:
• Greek-Style Chicken & Freekeh with Za’atar-Cucumber Yogurt
• Cheesy Chicken Lettuce Cups with Calabrian Mayo & Pesto
• Spiced Steaks & Ranch Sour Cream with Freekeh & Crispy Onions
• Tuscan-Spiced Steak Salad with Creamy Balsamic Dressing

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ingredients
Carb Conscious with Seared Chicken & Steaks
Title
  • 4 oz Shredded Monterey Jack Cheese
  • 1 Tbsp Pickled Peruvian Peppers
  • 0.7 oz Grana Padano Cheese
  • ⅓ cup Basil Pesto
  • ⅓ cup Crispy Onions
  • 1½ oz Feta Cheese
  • 1 tsp Whole Dried Oregano
  • 6 oz Green Beans
  • 4 oz Arugula
  • 2 Persian Cucumbers
  • 1 cup Cracked Freekeh
  • ½ lb Grape Tomatoes
  • 4 oz Cooked Beets
  • 2 cloves Garlic
  • 1 tsp Quatre Épices (White Pepper, Nutmeg, Ginger & Cloves)
  • 1⅛ lbs Chopped Chicken Breast
  • 1 Tbsp Tuscan Spice Blend (Ground Fennel Seeds, Whole Fennel Seeds, Ground Rosemary & Ground Sage)
  • 4 Steaks
  • 1 head Butter Lettuce
  • 1 Yellow Or Sweet Onion
  • 1 Tbsp Za'atar Seasoning (Ground Sumac, Sesame Seeds, Salt, Ground Thyme, Whole Dried Oregano & Crushed Aleppo Pepper)
  • 2 Tbsps Balsamic Vinegar
  • 1½ tsps Calabrian Chile Paste
  • 2 Tbsps Mayonnaise
  • 3 Tbsps Ranch Dressing
  • ¼ cup Sour Cream
  • 2 Tbsps Crème Fraîche
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
Cook the freekeh & green beans:
1 Cook the freekeh & green beans:

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the stem ends of the green beans; halve crosswise. Once the pot of water is boiling, add the freekeh and cook, uncovered, 22 minutes. Add the halved green beans and continue to cook 2 to 3 minutes, or until tender and the green beans are bright green. Drain thoroughly and rinse under cool water to stop the cooking process.

Cook the chicken:
2 Cook the chicken:

Meanwhile, peel and roughly chop 2 cloves of garlic. Pat the chicken dry with paper towels. Season with salt, pepper, and  the oregano. 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. Cook, stirring frequently, 3 to 4 minutes, or until the chicken is browned and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Cook & slice the steaks:
3 Cook & slice the steaks:

Pat the steaks dry with paper towels. Season with salt and pepper on all sides. Evenly coat 2 seasoned steaks with the quatre épices. Evenly coat the remaining seasoned steaks with the Tuscan spice blend. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned steaks. Cook, turning occasionally, 8 to 10 minutes for medium-rare, or until browned and cooked to your desired degree of doneness.* Leaving any browned bits (or fond) in the pan, transfer to a cutting board and let rest at least 5 minutes. Find the lines of muscle (or grain) on the rested steaks; slice crosswise against the grain.

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

Prepare the remaining ingredients:
4 Prepare the remaining ingredients:

Meanwhile, halve, peel, and thinly slice the onion. Halve the tomatoes; place in a bowl and season with salt and pepper. Stir  to coat. Cut off and discard the root end of the lettuce; separate the leaves. Halve the cucumbers lengthwise, then thinly slice crosswise; place in a bowl and season with salt and pepper. Stir to coat. On a paper towel-lined cutting board, halve the beets lengthwise, then thinly slice crosswise.

Cook the onion:
5 Cook the onion:

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 onion; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until browned and softened. Turn off the heat.

Make the Za'atar-Cucumber Yogurt:
6 Make the Za'atar-Cucumber Yogurt:

Combine the tzatziki, up to half the za’atar (you will have extra), and 2 teaspoons of water. Season with salt and pepper.

Make the Calabrian Mayo:
7 Make the Calabrian Mayo:

Combine the mayonnaise, 2 teaspoons of water, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.

Make the Ranch Sour Cream:
8 Make the Ranch Sour Cream:

Combine the ranch dressing, sour cream, and 2 teaspoons of water. Season with salt and pepper.

Make the Creamy Balsamic Dressing:
9 Make the Creamy Balsamic Dressing:

Combine the vinegar and crème fraîche. Season with salt and pepper.

Assemble & Store the Greek-Style Chicken & Freekeh:
10 Assemble & Store the Greek-Style Chicken & Freekeh:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 freekeh and green beans

• 1/4 cooked chicken

In a small container combine: 

• 1/4 sliced beets

• 1/4 seasoned cucumbers

Transfer the za’atar- cucumber yogurt to 2 separate small containers. 

Assemble & Store the Cheesy Chicken Lettuce Cups:
11 Assemble & Store the Cheesy Chicken Lettuce Cups:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked chicken

• 1/4 cooked onion

• 1/4 seasoned tomatoes

Transfer the lettuce leaves to 2 separate containers.

Transfer the Calabrian mayo to 2 small containers. 

Assemble & Store the Spiced Steaks & Ranch Sour Cream:
12 Assemble & Store the Spiced Steaks & Ranch Sour Cream:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 freekeh and green beans

• 1 quatre épice steak

In a small container combine:

• 1/4 seasoned cucumbers

• 1/4 sliced beets

Transfer the ranch sour cream to 2 separate small containers. 

Assemble & Store the Tuscan-Spiced Steak Salad:
13 Assemble & Store the Tuscan-Spiced Steak Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 Tuscan-spiced steak

• 1/4 cooked onion

• 1/4 seasoned tomatoes 

Transfer the arugula to 2 separate containers.

Transfer the creamy balsamic dressing to 2 small containers. 

Finish & Serve the Greek-Style Chicken & Freekeh:
14 Finish & Serve the Greek-Style Chicken & Freekeh:

Makes 2 servings:

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

Top with the beets and cucumbers. Garnish each serving with the za’atar-cucumber yogurt, feta (crumbling before adding), and pickled peppers.


Finish & Serve the Cheesy Chicken Lettuce Cups:
15 Finish & Serve the Cheesy Chicken Lettuce Cups:

Makes 2 servings:

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

For each serving, evenly divide the finished chicken and vegetables, pesto, monterey jack, and Calabrian mayo among half the lettuce leaves (using 2 lettuce leaves per cup).


Finish & Serve the Spiced Steaks & Ranch Sour Cream:
16 Finish & Serve the Spiced Steaks & Ranch Sour Cream:

Makes 2 servings:

Heat the finished steak, freekeh, and green beans in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the ranch sour cream and crispy onions. Serve with the beets and cucumbers.


Finish & Serve the Tuscan-Spiced Steak Salad:
17 Finish & Serve the Tuscan-Spiced Steak Salad:

Makes 2 servings:

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

Serve over the arugula. Garnish each serving with the creamy balsamic dressing and Grana Padano (crumbling before adding).


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Cook the freekeh & green beans:
1 Cook the freekeh & green beans:

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the stem ends of the green beans; halve crosswise. Once the pot of water is boiling, add the freekeh and cook, uncovered, 22 minutes. Add the halved green beans and continue to cook 2 to 3 minutes, or until tender and the green beans are bright green. Drain thoroughly and rinse under cool water to stop the cooking process.

2 Cook the chicken:

Meanwhile, peel and roughly chop 2 cloves of garlic. Pat the chicken dry with paper towels. Season with salt, pepper, and  the oregano. 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. Cook, stirring frequently, 3 to 4 minutes, or until the chicken is browned and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Cook the chicken:
Cook & slice the steaks:
3 Cook & slice the steaks:

Pat the steaks dry with paper towels. Season with salt and pepper on all sides. Evenly coat 2 seasoned steaks with the quatre épices. Evenly coat the remaining seasoned steaks with the Tuscan spice blend. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned steaks. Cook, turning occasionally, 8 to 10 minutes for medium-rare, or until browned and cooked to your desired degree of doneness.* Leaving any browned bits (or fond) in the pan, transfer to a cutting board and let rest at least 5 minutes. Find the lines of muscle (or grain) on the rested steaks; slice crosswise against the grain.

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

4 Prepare the remaining ingredients:

Meanwhile, halve, peel, and thinly slice the onion. Halve the tomatoes; place in a bowl and season with salt and pepper. Stir  to coat. Cut off and discard the root end of the lettuce; separate the leaves. Halve the cucumbers lengthwise, then thinly slice crosswise; place in a bowl and season with salt and pepper. Stir to coat. On a paper towel-lined cutting board, halve the beets lengthwise, then thinly slice crosswise.

Prepare the remaining ingredients:
Cook the onion:
5 Cook the onion:

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 onion; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until browned and softened. Turn off the heat.

6 Make the Za'atar-Cucumber Yogurt:

Combine the tzatziki, up to half the za’atar (you will have extra), and 2 teaspoons of water. Season with salt and pepper.

Make the Za'atar-Cucumber Yogurt:
Make the Calabrian Mayo:
7 Make the Calabrian Mayo:

Combine the mayonnaise, 2 teaspoons of water, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.

8 Make the Ranch Sour Cream:

Combine the ranch dressing, sour cream, and 2 teaspoons of water. Season with salt and pepper.

Make the Ranch Sour Cream:
Make the Creamy Balsamic Dressing:
9 Make the Creamy Balsamic Dressing:

Combine the vinegar and crème fraîche. Season with salt and pepper.

10 Assemble & Store the Greek-Style Chicken & Freekeh:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 freekeh and green beans

• 1/4 cooked chicken

In a small container combine: 

• 1/4 sliced beets

• 1/4 seasoned cucumbers

Transfer the za’atar- cucumber yogurt to 2 separate small containers. 

Assemble & Store the Greek-Style Chicken & Freekeh:
Assemble & Store the Cheesy Chicken Lettuce Cups:
11 Assemble & Store the Cheesy Chicken Lettuce Cups:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked chicken

• 1/4 cooked onion

• 1/4 seasoned tomatoes

Transfer the lettuce leaves to 2 separate containers.

Transfer the Calabrian mayo to 2 small containers. 

12 Assemble & Store the Spiced Steaks & Ranch Sour Cream:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 freekeh and green beans

• 1 quatre épice steak

In a small container combine:

• 1/4 seasoned cucumbers

• 1/4 sliced beets

Transfer the ranch sour cream to 2 separate small containers. 

Assemble & Store the Spiced Steaks & Ranch Sour Cream:
Assemble & Store the Tuscan-Spiced Steak Salad:
13 Assemble & Store the Tuscan-Spiced Steak Salad:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 Tuscan-spiced steak

• 1/4 cooked onion

• 1/4 seasoned tomatoes 

Transfer the arugula to 2 separate containers.

Transfer the creamy balsamic dressing to 2 small containers. 

14 Finish & Serve the Greek-Style Chicken & Freekeh:

Makes 2 servings:

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

Top with the beets and cucumbers. Garnish each serving with the za’atar-cucumber yogurt, feta (crumbling before adding), and pickled peppers.


Finish & Serve the Greek-Style Chicken & Freekeh:
Finish & Serve the Cheesy Chicken Lettuce Cups:
15 Finish & Serve the Cheesy Chicken Lettuce Cups:

Makes 2 servings:

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

For each serving, evenly divide the finished chicken and vegetables, pesto, monterey jack, and Calabrian mayo among half the lettuce leaves (using 2 lettuce leaves per cup).


16 Finish & Serve the Spiced Steaks & Ranch Sour Cream:

Makes 2 servings:

Heat the finished steak, freekeh, and green beans in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the ranch sour cream and crispy onions. Serve with the beets and cucumbers.


Finish & Serve the Spiced Steaks & Ranch Sour Cream:
Finish & Serve the Tuscan-Spiced Steak Salad:
17 Finish & Serve the Tuscan-Spiced Steak Salad:

Makes 2 servings:

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

Serve over the arugula. Garnish each serving with the creamy balsamic dressing and Grana Padano (crumbling before adding).