Carb Conscious with Steak & Chicken

Carb Conscious

with Steak & Chicken

95 MIN
8 Servings
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Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
Vegetarian
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.
600 Calories Or Less
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.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.

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:
• Shawarma Steaks & Roasted Vegetables with Preserved Lemon Sauce
• Oregano Steak & Farro with Brussels Sprouts & Salsa Verde Yogurt
• Pan-Seared Chicken & Farro Salad with Vegetables & Cheesy Ranch
• Chicken & Spicy Tzatziki with Roasted Vegetables & Almonds

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  • Nutrition
    PER SERVING
  • Calories
    740 Cals (est.)
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ingredients
Carb Conscious with Steak & Chicken
Title
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Tbsps Roasted Sunflower Seeds
  • 1 Tbsp Sweety Drop Peppers
  • 2 Tbsps Roasted Pistachios
  • 3 Tbsps Roasted Cashews
  • 1 bunch Mint
  • 1 bunch Parsley
  • ½ lb Brussels Sprouts
  • 1 Shallot
  • 1 cup Semi-Pearled Farro
  • 1 Navel Orange
  • 4 oz Arugula Or Baby Spinach
  • 1 Tbsp Shawarma Spice Blend (Ground Coriander, Cumin Seeds, Garlic Powder, Smoked Sweet Paprika & Ground Turmeric)
  • ¾ lb Carrots
  • 18 oz Chopped Chicken Breast
  • 1 Red Onion
  • 4 Steaks
  • 1 tsp Whole Dried Oregano
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 head Romanesco Cauliflower
  • 1 Tbsp Za'atar Seasoning (Ground Sumac, Sesame Seeds, Salt, Ground Thyme, Whole Dried Oregano & Crushed Aleppo Pepper)
  • 1 Tbsp Red Wine Vinegar
  • ¼ cup Grated Parmesan Cheese
  • 1 tsp Preserved Lemon Purée
  • 2 Tbsps Fromage Blanc
  • ⅓ cup Salsa Verde
  • ½ cup Plain Nonfat Greek Yogurt
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
  • ¼ tsp Crushed Red Pepper Flakes
  • 3 Tbsps Ranch Dressing
Cook & slice the steaks
1 Cook & slice the steaks

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. Pat the steaks dry with paper towels; season with salt and pepper on all sides. Evenly coat 2 steaks with enough of the oregano to coat. Evenly coat the remaining steaks with enough of the shawarma spice blend to coat. In a large pan (nonstick, if you have one), 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.* 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. Rinse and wipe out the pan.

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

Cook the chicken
2 Cook the chicken

Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and enough of the weeknight hero spice blend to coat; toss to coat. In the same pan, 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. Turn off the heat.

Cook the farro
3 Cook the farro

Meanwhile, wash and dry the fresh produce for bulk cooking. 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. Add the arugula or spinach; stir until combined and slightly wilted.  

Prepare the remaining ingredients
4 Prepare the remaining ingredients

Meanwhile, cut out and discard the core of the cauliflower; cut into small florets. Peel the carrots; halve lengthwise, then cut crosswise into 1/2-inch pieces. Peel the shallot; quarter lengthwise. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Halve and peel the onion and cut into 1/2-inch-wide wedges, keeping the layers intact. Peel and medium dice the orange.

Roast the vegetables
5 Roast the vegetables

Line two sheet pans with foil. Transfer the cauliflower florets, carrot pieces, and quartered shallot to one of the sheet pans. Drizzle with olive oil and season with salt, pepper, and the za’atar; toss to coat. Arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Roast the remaining vegetables & finish the farro
6 Roast the remaining vegetables & finish the farro

Transfer the halved brussels sprouts and onion wedges to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to the pot of cooked farro. Add the vinegar; stir to combine. Taste, then season with salt and pepper if desired.

Make the Preserved Lemon Sauce
7 Make the Preserved Lemon Sauce

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

Make the Salsa Verde Yogurt
8 Make the Salsa Verde Yogurt

Combine the salsa verde and yogurt. Taste, then season with salt and pepper if desired.

Make the Cheesy Ranch
9 Make the Cheesy Ranch

Combine the ranch dressing and parmesan. Taste, then season with salt and pepper if desired.

Make the Spicy Tzatziki
10 Make the Spicy Tzatziki

Combine the tzatziki and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Taste, then season with salt and pepper if desired.

Assemble & Store the Shawarma Steaks & Roasted Vegetables
11 Assemble & Store the Shawarma Steaks & Roasted Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 za’atar-roasted vegetables

• 1 sliced shawarma-spiced steak

Transfer the preserved lemon sauce to 2 small containers.

Assemble & Store the Oregano Steak & Farro
12 Assemble & Store the Oregano Steak & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 diced orange

• 1 sliced oregano steak 

Transfer the salsa verde yogurt to 2 small containers.

Assemble & Store the Pan-Seared Chicken & Farro Salad
13 Assemble & Store the Pan-Seared Chicken & Farro Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 diced orange

• 1/4 cooked chicken 

Transfer the cheesy ranch to 2 small containers.

Assemble & Store the Chicken & Spicy Tzatziki
14 Assemble & Store the Chicken & Spicy Tzatziki

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 za’atar-roasted vegetables

• 1/4 cooked chicken

Transfer the spicy tzatziki to 2 small containers.

Finish & Serve the Shawarma Steaks & Roasted Vegetables
15 Finish & Serve the Shawarma Steaks & Roasted Vegetables

Makes 2 servings:

Wash and dry the mint; pick the leaves off the stems. Roughly chop the cashews. Heat the finished steak and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the preserved lemon sauce, chopped cashews, and mint leaves (tearing before adding).

Finish & Serve the Oregano Steak & Farro
16 Finish & Serve the Oregano Steak & Farro

Makes 2 servings:

Heat the finished steak and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the salsa verde yogurt, peppers, and sunflower seeds.

Finish & Serve the Pan-Seared Chicken & Farro Salad
17 Finish & Serve the Pan-Seared Chicken & Farro Salad

Makes 2 servings:

Roughly chop the pistachios. Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the cheesy ranch and chopped pistachios

Finish & Serve the Chicken & Spicy Tzatziki
18 Finish & Serve the Chicken & Spicy Tzatziki

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy tzatziki, chopped parsley, and almonds.

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Cook & slice the steaks
1 Cook & slice the steaks

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. Pat the steaks dry with paper towels; season with salt and pepper on all sides. Evenly coat 2 steaks with enough of the oregano to coat. Evenly coat the remaining steaks with enough of the shawarma spice blend to coat. In a large pan (nonstick, if you have one), 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.* 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. Rinse and wipe out the pan.

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

2 Cook the chicken

Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and enough of the weeknight hero spice blend to coat; toss to coat. In the same pan, 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. Turn off the heat.

Cook the chicken
Cook the farro
3 Cook the farro

Meanwhile, wash and dry the fresh produce for bulk cooking. 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. Add the arugula or spinach; stir until combined and slightly wilted.  

4 Prepare the remaining ingredients

Meanwhile, cut out and discard the core of the cauliflower; cut into small florets. Peel the carrots; halve lengthwise, then cut crosswise into 1/2-inch pieces. Peel the shallot; quarter lengthwise. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Halve and peel the onion and cut into 1/2-inch-wide wedges, keeping the layers intact. Peel and medium dice the orange.

Prepare the remaining ingredients
Roast the vegetables
5 Roast the vegetables

Line two sheet pans with foil. Transfer the cauliflower florets, carrot pieces, and quartered shallot to one of the sheet pans. Drizzle with olive oil and season with salt, pepper, and the za’atar; toss to coat. Arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

6 Roast the remaining vegetables & finish the farro

Transfer the halved brussels sprouts and onion wedges to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to the pot of cooked farro. Add the vinegar; stir to combine. Taste, then season with salt and pepper if desired.

Roast the remaining vegetables & finish the farro
Make the Preserved Lemon Sauce
7 Make the Preserved Lemon Sauce

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

8 Make the Salsa Verde Yogurt

Combine the salsa verde and yogurt. Taste, then season with salt and pepper if desired.

Make the Salsa Verde Yogurt
Make the Cheesy Ranch
9 Make the Cheesy Ranch

Combine the ranch dressing and parmesan. Taste, then season with salt and pepper if desired.

10 Make the Spicy Tzatziki

Combine the tzatziki and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Taste, then season with salt and pepper if desired.

Make the Spicy Tzatziki
Assemble & Store the Shawarma Steaks & Roasted Vegetables
11 Assemble & Store the Shawarma Steaks & Roasted Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 za’atar-roasted vegetables

• 1 sliced shawarma-spiced steak

Transfer the preserved lemon sauce to 2 small containers.

12 Assemble & Store the Oregano Steak & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 diced orange

• 1 sliced oregano steak 

Transfer the salsa verde yogurt to 2 small containers.

Assemble & Store the Oregano Steak & Farro
Assemble & Store the Pan-Seared Chicken & Farro Salad
13 Assemble & Store the Pan-Seared Chicken & Farro Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 diced orange

• 1/4 cooked chicken 

Transfer the cheesy ranch to 2 small containers.

14 Assemble & Store the Chicken & Spicy Tzatziki

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 za’atar-roasted vegetables

• 1/4 cooked chicken

Transfer the spicy tzatziki to 2 small containers.

Assemble & Store the Chicken & Spicy Tzatziki
Finish & Serve the Shawarma Steaks & Roasted Vegetables
15 Finish & Serve the Shawarma Steaks & Roasted Vegetables

Makes 2 servings:

Wash and dry the mint; pick the leaves off the stems. Roughly chop the cashews. Heat the finished steak and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the preserved lemon sauce, chopped cashews, and mint leaves (tearing before adding).

16 Finish & Serve the Oregano Steak & Farro

Makes 2 servings:

Heat the finished steak and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the salsa verde yogurt, peppers, and sunflower seeds.

Finish & Serve the Oregano Steak & Farro
Finish & Serve the Pan-Seared Chicken & Farro Salad
17 Finish & Serve the Pan-Seared Chicken & Farro Salad

Makes 2 servings:

Roughly chop the pistachios. Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the cheesy ranch and chopped pistachios

18 Finish & Serve the Chicken & Spicy Tzatziki

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy tzatziki, chopped parsley, and almonds.

Finish & Serve the Chicken & Spicy Tzatziki
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