Carb Conscious with Steak & Shrimp

Carb Conscious

with Steak & Shrimp

95 MIN
8 Servings
Wellness at Blue Apron
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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.
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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.

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:
• Steak & Arugula Grain Bowls with Balsamic-Goat Cheese Dressing
• Steak & Summer Vegetable Salad with Eggs & Guacamole Ranch
• Mexican Shrimp Salad with Nectarine & Cilantro Yogurt
• Smoky-Spiced Shrimp & Barley with Arugula & Honey Mustard

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  • Nutrition
    PER SERVING
  • Calories
    770 Cals (est.)
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ingredients
Carb Conscious with Steak & Shrimp
Title
  • 1 oz Sliced Roasted Red Peppers
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Tbsps Raw Pepitas
  • 1 oz Pitted Niçoise Olives
  • ⅓ cup Crispy Onions
  • 1 bunch Parsley
  • 1 oz Sliced Pickled Jalapeño Pepper
  • 2 Pasture-Raised Eggs
  • ½ lb Grape Tomatoes
  • 2 Romaine Lettuce Hearts
  • 4 ears Of Corn
  • 1 lb Broccoli
  • 1 tsp Preserved Lemon Purée
  • ¾ cup Pearled Barley
  • 4 oz Arugula
  • 1 Nectarine
  • 1 Tbsp Smoky Spice Blend (Smoked Paprika, Sweet Paprika, Ground Yellow Mustard, Garlic Powder & Onion Powder)
  • 1/18 lb Tail-Off Shrimp
  • 2 cloves Garlic
  • ¼ cup Cilantro Sauce
  • ½ cup Plain Nonfat Greek Yogurt
  • 2 Tbsps Spreadable Goat Cheese
  • 3 Tbsps Ranch Dressing
  • ¼ cup Guacamole
  • 2 Tbsps Balsamic Vinegar
  • 4 Steaks
  • 1 Tbsp Creamy Mustard Sauce
  • 2 tsps Honey
Make the hard-boiled eggs
1 Make the hard-boiled eggs

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, carefully add the eggs and cook 9 minutes for hard-boiled. Leaving the pot of water boiling, using a slotted spoon or tongs, carefully transfer the eggs to a strainer. Rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs. Season with salt and pepper. 

Cook the shrimp
2 Cook the shrimp

Meanwhile, pat the shrimp dry with paper towels. Season with salt, pepper, and enough of the spice blend to coat (you may have extra). In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned shrimp in an even layer. Cook, without stirring, 2 to 3 minutes, or until slightly opaque. Continue to cook, stirring frequently, 1 to 2 minutes, or until opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Cook & dress the barley
3 Cook & dress the barley

Add the barley to the same pot of boiling water. Cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the lemon purée until combined.

Prepare the remaining ingredients
4 Prepare the remaining ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Cut off and discard the bottom 1/2 inch of the broccoli stem, then cut into small florets. Peel and roughly chop 2 cloves of garlic. Remove the husks and silks from the corn; cut the kernels off the cobs. Halve the tomatoes; place in a large bowl and season with salt and pepper. Roughly chop the lettuce. Pit and medium dice the nectarine.

Roast the broccoli & finish the barley
5 Roast the broccoli & finish the barley

Line a sheet pan with foil. Transfer the broccoli florets to the foil. Drizzle with olive oil and season with salt and pepper; 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. Transfer to the pot of dressed barley; stir to combine. Taste, then season with salt and pepper if desired. 

Cook & slice the steaks
6 Cook & slice the steaks

Meanwhile, pat the steaks dry with paper towels; season with salt and pepper on all sides. In the same pan, heat 2 teaspoon 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 & finish the corn
7 Cook & finish the corn

While the steaks rest, heat the pan of reserved fond on medium-high until hot (if the pan seems dry, add a drizzle of olive oil). Add the chopped garlic and corn kernels; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened (be careful, as the corn may pop as it cooks). Transfer to the bowl of seasoned tomatoes; stir to combine. Taste, then season with salt and pepper if desired. 

Make the Balsamic-Goat Cheese Dressing
8 Make the Balsamic-Goat Cheese Dressing

Whisk together the vinegar, goat cheese, and 2 teaspoons of water. Season with salt and pepper. 

Make the Guacamole Ranch
9 Make the Guacamole Ranch

Combine the ranch dressing, guacamole, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Cilantro Yogurt
10 Make the Cilantro Yogurt

Combine the cilantro sauce, yogurt, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Honey Mustard
11 Make the Honey Mustard

Whisk together the creamy mustard sauce, honey (kneading the packet before opening), and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Assemble & store the Steak & Arugula Grain Bowls
12 Assemble & store the Steak & Arugula Grain Bowls

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished barley

• 1/4 arugula

• 1 sliced steak

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

Assemble & store the Steak & Summer Vegetable Salad
13 Assemble & store the Steak & Summer Vegetable Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce

• 1/4 finished corn

• 1 sliced steak

• 1 seasoned egg

Transfer the guacamole ranch to 2 small containers.

Assemble & store the Mexican Shrimp Salad
14 Assemble & store the Mexican Shrimp Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce 

• 1/4 finished corn

• 1/2 diced nectarine

• 1/4 cooked shrimp

Transfer the cilantro yogurt to 2 small containers.

Assemble & store the Smoky-Spiced Shrimp & Barley
15 Assemble & store the Smoky-Spiced Shrimp & Barley

For each serving, in a large container combine: 

• 1/4 finished barley

• 1/4 arugula

• 1/4 cooked shrimp

Transfer the honey mustard to 2 small containers.

Finish & serve the Steak & Arugula Grain Bowls
16 Finish & serve the Steak & Arugula Grain Bowls

Makes 2 servings:

Roughly chop the olives. Heat the finished steak and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the balsamic-goat cheese dressing and chopped olives.

Finish & serve the Steak & Summer Vegetable Salad
17 Finish & serve the Steak & Summer Vegetable Salad

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Halve the eggs. Mix the finished steak salad to thoroughly combine. Garnish each serving with the guacamole ranch, crispy onions, and chopped parsley.

Finish & serve the Mexican Shrimp Salad
18 Finish & serve the Mexican Shrimp Salad

Makes 2 servings:

Roughly chop the pepitas. Roughly chop the jalapeño pepper. Thoroughly wash your hands, knife, and cutting board immediately after handling. Mix the finished shrimp salad to thoroughly combine. Garnish each serving with the chopped jalapeño pepper, cilantro yogurt, and chopped pepitas

Finish & serve the Smoky-Spiced Shrimp & Barley
19 Finish & serve the Smoky-Spiced Shrimp & Barley

Makes 2 servings:

Roughly chop the roasted peppers. Heat the finished shrimp and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the honey mustard, chopped roasted peppers, and almonds.  

Tips from Home Chefs

Make the hard-boiled eggs
1 Make the hard-boiled eggs

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, carefully add the eggs and cook 9 minutes for hard-boiled. Leaving the pot of water boiling, using a slotted spoon or tongs, carefully transfer the eggs to a strainer. Rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs. Season with salt and pepper. 

2 Cook the shrimp

Meanwhile, pat the shrimp dry with paper towels. Season with salt, pepper, and enough of the spice blend to coat (you may have extra). In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned shrimp in an even layer. Cook, without stirring, 2 to 3 minutes, or until slightly opaque. Continue to cook, stirring frequently, 1 to 2 minutes, or until opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Cook the shrimp
Cook & dress the barley
3 Cook & dress the barley

Add the barley to the same pot of boiling water. Cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the lemon purée until combined.

4 Prepare the remaining ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Cut off and discard the bottom 1/2 inch of the broccoli stem, then cut into small florets. Peel and roughly chop 2 cloves of garlic. Remove the husks and silks from the corn; cut the kernels off the cobs. Halve the tomatoes; place in a large bowl and season with salt and pepper. Roughly chop the lettuce. Pit and medium dice the nectarine.

Prepare the remaining ingredients
Roast the broccoli & finish the barley
5 Roast the broccoli & finish the barley

Line a sheet pan with foil. Transfer the broccoli florets to the foil. Drizzle with olive oil and season with salt and pepper; 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. Transfer to the pot of dressed barley; stir to combine. Taste, then season with salt and pepper if desired. 

6 Cook & slice the steaks

Meanwhile, pat the steaks dry with paper towels; season with salt and pepper on all sides. In the same pan, heat 2 teaspoon 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 & finish the corn
7 Cook & finish the corn

While the steaks rest, heat the pan of reserved fond on medium-high until hot (if the pan seems dry, add a drizzle of olive oil). Add the chopped garlic and corn kernels; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened (be careful, as the corn may pop as it cooks). Transfer to the bowl of seasoned tomatoes; stir to combine. Taste, then season with salt and pepper if desired. 

8 Make the Balsamic-Goat Cheese Dressing

Whisk together the vinegar, goat cheese, and 2 teaspoons of water. Season with salt and pepper. 

Make the Balsamic-Goat Cheese Dressing
Make the Guacamole Ranch
9 Make the Guacamole Ranch

Combine the ranch dressing, guacamole, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

10 Make the Cilantro Yogurt

Combine the cilantro sauce, yogurt, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Cilantro Yogurt
Make the Honey Mustard
11 Make the Honey Mustard

Whisk together the creamy mustard sauce, honey (kneading the packet before opening), and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

12 Assemble & store the Steak & Arugula Grain Bowls

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished barley

• 1/4 arugula

• 1 sliced steak

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

Assemble & store the Steak & Arugula Grain Bowls
Assemble & store the Steak & Summer Vegetable Salad
13 Assemble & store the Steak & Summer Vegetable Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce

• 1/4 finished corn

• 1 sliced steak

• 1 seasoned egg

Transfer the guacamole ranch to 2 small containers.

14 Assemble & store the Mexican Shrimp Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce 

• 1/4 finished corn

• 1/2 diced nectarine

• 1/4 cooked shrimp

Transfer the cilantro yogurt to 2 small containers.

Assemble & store the Mexican Shrimp Salad
Assemble & store the Smoky-Spiced Shrimp & Barley
15 Assemble & store the Smoky-Spiced Shrimp & Barley

For each serving, in a large container combine: 

• 1/4 finished barley

• 1/4 arugula

• 1/4 cooked shrimp

Transfer the honey mustard to 2 small containers.

16 Finish & serve the Steak & Arugula Grain Bowls

Makes 2 servings:

Roughly chop the olives. Heat the finished steak and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the balsamic-goat cheese dressing and chopped olives.

Finish & serve the Steak & Arugula Grain Bowls
Finish & serve the Steak & Summer Vegetable Salad
17 Finish & serve the Steak & Summer Vegetable Salad

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Halve the eggs. Mix the finished steak salad to thoroughly combine. Garnish each serving with the guacamole ranch, crispy onions, and chopped parsley.

18 Finish & serve the Mexican Shrimp Salad

Makes 2 servings:

Roughly chop the pepitas. Roughly chop the jalapeño pepper. Thoroughly wash your hands, knife, and cutting board immediately after handling. Mix the finished shrimp salad to thoroughly combine. Garnish each serving with the chopped jalapeño pepper, cilantro yogurt, and chopped pepitas

Finish & serve the Mexican Shrimp Salad
Finish & serve the Smoky-Spiced Shrimp & Barley
19 Finish & serve the Smoky-Spiced Shrimp & Barley

Makes 2 servings:

Roughly chop the roasted peppers. Heat the finished shrimp and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the honey mustard, chopped roasted peppers, and almonds.  

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