Carb Conscious with Seared Steaks & Shrimp

Carb Conscious

with Seared Steaks & Shrimp

Group Created with Sketch. 95 min
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Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
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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.
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.
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  • icon-servings Created with Sketch.
    8 Servings
  • icon-nutrition Created with Sketch. Est. 810 Cals/serving

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:
• Maple Mustard Steaks with Farro, Kale & Crispy Onions
• Steak & Arugula Salad with Balsamic-Goat Cheese Dressing
• Seared Shrimp & Farro with Delicata Squash & Pesto Mayo
• Asian-Style Shrimp Lettuce Cups with Spicy Avocado Sauce

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ingredients
Carb Conscious with Seared Steaks & Shrimp
Title
  • 3 Tbsps Roasted Cashews
  • ¼ cup Roasted Walnuts
  • 2 Tbsps Sliced Roasted Almonds
  • ¼ cup Grated Parmesan Cheese
  • 1 tsp Black & White Sesame Seeds
  • ⅓ cup Crispy Onions
  • 1 oz Sliced Roasted Red Peppers
  • 4 oz Arugula
  • 1 head Butter Lettuce
  • 1 tsp Whole Dried Oregano
  • ½ lb Grape Tomatoes
  • 1 Shallot
  • 1 Tbsp Rice Vinegar
  • 1 Watermelon Radish
  • 2 Persian Cucumbers
  • 1 Delicata Squash
  • 4 Scallions
  • 1 cup Semi-Pearled Farro
  • 4 cloves Garlic
  • 1 bunch Kale
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 tsp Preserved Lemon Purée
  • 4 Steaks
  • 18 oz Tail-On Shrimp (Peeled & Deveined)
  • 6 oz Shishito Peppers
  • 1 Tbsp Vegetarian Ponzu Sauce
  • 2 Tbsps Balsamic Vinegar
  • ⅓ cup Basil Pesto
  • ¼ cup Guacamole
  • 1 Tbsp Sambal Oelek
  • 2 Tbsps Spreadable Goat Cheese
  • 1½ Tbsps Maple Syrup
  • 2 Tbsps Mayonnaise
  • ¼ cup Creamy Mustard Sauce

Tips from Home Chefs

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Cook the farro
1 Cook the farro

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the farro and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the lemon purée until combined.

2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Cut off and discard the stems of the sweet peppers; remove the cores, then medium dice. Thinly slice the scallions. Peel and roughly chop 4 cloves of garlic. Cut off and discard the ends of the squash; halve lengthwise. Using a spoon, scoop out and discard the pulp and seeds. Cut crosswise into 1/2-inch pieces. Peel the shallot; quarter lengthwise. Halve the tomatoes; place in a large bowl and season with salt and pepper. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Cut off and discard the root end of the lettuce; separate the leaves. 

Prepare the ingredients
Marinate the cucumbers & radish
3 Marinate the cucumbers & radish

Thinly slice the cucumbers into rounds. Halve the radish lengthwise; thinly slice crosswise. In a bowl, combine the sliced cucumbers, sliced radish, and rice vinegar; season with salt and pepper. Stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

4 Roast & finish the squash

Line a sheet pan with foil. Place the squash pieces and quartered shallot on the foil. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 21 to 23 minutes, or until tender when pierced with a fork. Transfer to the bowl of seasoned tomatoes; stir to combine. Taste, then season with salt and pepper if desired.

Roast & finish the squash
Cook the shrimp
5 Cook the shrimp

Meanwhile, pat the shrimp dry with paper towels; remove the tails. Season with salt, pepper, and enough of the spice blend to coat. In a large pan (nonstick, if you have one), heat 2 tablespoons of olive oil on medium-high until hot. Add the diced peppers; season with salt and pepper. Cook stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the seasoned shrimp, sliced scallions, and half the chopped garlic. Cook, stirring frequently, 4 to 5 minutes, or until the shrimp are opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan. 

6 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 enough of the oregano to coat. In the same pan, heat 2 teaspoons 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; let rest at least 5 minutes. Once rested, find the lines of muscle (or grain) on the steaks; slice crosswise against the grain. 

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

Cook & slice the steaks
Cook the kale
7 Cook the kale

In the pan of reserved fond, heat a drizzle of olive oil on medium-high until hot. Add the chopped kale and remaining chopped garlic; season with salt and pepper. Cook, stirring occasionally 3 to 4 minutes, or until the kale is slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 3 to 4 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat. 

8 Make the Spicy Avocado Sauce

Combine the guacamole, 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 Avocado Sauce
Make the Pesto Mayo
9 Make the Pesto Mayo

Combine the pesto and mayonnaise. Taste, then season with salt and pepper if desired.

10 Make the Balsamic-Goat Cheese Dressing

Combine the goat cheese, half the balsamic vinegar (you will have extra), and 2 teaspoons of olive oil. Season with salt and pepper. 

Make the Balsamic-Goat Cheese Dressing
Make the Maple Mustard
11 Make the Maple Mustard

Combine the creamy mustard sauce and half the maple syrup (you will have extra). Taste, then season with salt and pepper if desired.

12 Assemble & Store the Asian-Style Shrimp Lettuce Cups

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 marinated vegetables

• 1/4 cooked shrimp 

Transfer the lettuce leaves to 2 separate containers.

Transfer the spicy avocado sauce to 2 small containers.

Assemble & Store the Asian-Style Shrimp Lettuce Cups
Assemble & Store the Seared Shrimp & Farro
13 Assemble & Store the Seared Shrimp & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 finished squash and tomatoes

• 1/4 cooked shrimp

Transfer the pesto mayo to 2 small containers.

14 Assemble & Store the Steak & Arugula Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 arugula

• 1/4 finished squash and tomatoes

• 1 sliced oregano steak

Transfer the balsamic-goat cheese dressing to 2 small containers.

Assemble & Store the Steak & Arugula Salad
Assemble & Store the Maple Mustard Steaks
15 Assemble & Store the Maple Mustard Steaks

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/2 cooked kale

• 1 sliced steak

Transfer the maple mustard to 2 small containers.

16 Finish & Serve the Asian-Style Shrimp Lettuce Cups

Makes 2 servings:

Roughly chop the cashews. Assemble each lettuce cup using 2 lettuce leaves, the cooked shrimp, marinated vegetables, and spicy avocado sauce. Garnish each serving with the chopped cashews and sesame seeds.

Finish & Serve the Asian-Style Shrimp Lettuce Cups
Finish & Serve the Seared Shrimp & Farro
17 Finish & Serve the Seared Shrimp & Farro

Makes 2 servings:

Heat the finished shrimp, vegetables, and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the pesto mayo, almonds, and cheese

18 Finish & Serve the Steak & Arugula Salad

Makes 2 servings:

Roughly chop the peppers and walnuts. Garnish each serving of finished steak and salad with the balsamic-goat cheese dressing and chopped peppers and walnuts.

Finish & Serve the Steak & Arugula Salad
Finish & Serve the Maple Mustard Steaks
19 Finish & Serve the Maple Mustard Steaks

Makes 2 servings:

Heat the finished steak, farro, and kale in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the maple mustard and half the crispy onions (you will have extra).