Carb Conscious with Turkey Meatballs & Salmon

Carb Conscious

with Turkey Meatballs & Salmon

95 MIN
8 Servings
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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.
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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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:
• Oregano Salmon & Farro with Vegetables & Creamy Salsa Verde
• BBQ Salmon & Roasted Vegetables with Pickled Pepper Ranch
• Turkey Meatballs & Veggie Farro with Za’atar Yogurt Sauce
• Mexican Turkey Meatballs with Roasted Vegetables & Chipotle Mayo

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  • Nutrition
    PER SERVING
  • Calories
    760 Cals (est.)
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ingredients
Carb Conscious with Turkey Meatballs & Salmon
Title
  • 3 Tbsps Roasted Peanuts
  • 1 Tbsp Capers
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Tbsps Raw Pepitas
  • 2 Tbsps Grated Cotija Cheese
  • 2 Tbsps Roasted Pistachios
  • 1 bunch Parsley
  • 1 Tbsp Barbecue Spice Blend (Smoked Paprika, Sweet Paprika, Ground Fennel Seeds, Ground Coriander, Garlic Powder & Light Brown Sugar)
  • 1 Shallot
  • 1 lb Broccoli
  • 1½ lbs Sweet Potatoes
  • 1 cup Semi-Pearled Farro
  • 6 oz Green Beans
  • ½ lb Grape Tomatoes
  • 2 Zucchini
  • 1 tsp Whole Dried Oregano
  • ¼ cup Panko Breadcrumbs
  • 1 tsp Preserved Lemon Purée
  • 18 oz Ground Turkey
  • 4 Skin-On Salmon Fillets
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 Tbsp Apple Cider Vinegar
  • 1 oz Pickled Peppadew Peppers
  • ⅓ cup Salsa Verde
  • 1 Tbsp Honey
  • 2 Tbsps Fromage Blanc
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
  • 1 Tbsp Za'atar Seasoning (Ground Sumac, Sesame Seeds, Salt, Ground Thyme, Whole Dried Oregano & Crushed Aleppo Pepper)
  • 3 Tbsps Ranch Dressing
  • 2 tsps Chipotle Chile Paste
  • 2 Tbsps Mayonnaise
Form & bake the meatballs
1 Form & bake the meatballs

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. In a bowl, combine the turkey, weeknight hero spice blend, and half the breadcrumbs (you will have extra). Season with salt and pepper; gently mix to combine. Shape the mixture into 12 tightly packed meatballs. Transfer to one of the sheet pans. Bake 15 to 17 minutes, or until browned and cooked through.* Remove from the oven. 

*An instant-read thermometer should register 165°F.

Cook the fish
2 Cook the fish

Meanwhile, pat the fish dry with paper towels. Season with salt and pepper on both sides. Evenly coat 2 seasoned fish fillets with enough of the barbecue spice blend to coat. Evenly coat the remaining seasoned fish fillets with enough of the oregano to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium until hot. Add the seasoned fish, skin side up. Loosely cover the pan with foil and cook 3 to 5 minutes, or until browned. Flip and cook 2 to 4 minutes, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a plate.

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

Cook the farro
3 Cook the farro

Meanwhile, add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare the remaining ingredients
4 Prepare the remaining ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potatoes lengthwise; cut crosswise into 1/4-inch pieces. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Peel the shallot and quarter lengthwise. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard any stem ends from the green beans; halve crosswise. Halve the tomatoes; place in a bowl and season with salt and pepper. Add the vinegar; stir to coat. 

Roast & dress the vegetables
5 Roast & dress the vegetables

Transfer the sweet potato pieces, broccoli florets, and quartered shallot to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 22 to 24 minutes, or until lightly browned and tender when pierced with a fork. Transfer to a large bowl; add the lemon purée and stir to coat. Taste, then season with salt and pepper if desired.

Cook the remaining vegetables & finish the farro
6 Cook the remaining vegetables & finish the farro

Meanwhile, in the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the halved green beans; season with salt and pepper. Cook, stirring frequently, 4 to 5 minutes, or until the vegetables are softened. Turn off the heat. Transfer to the pot of cooked farro. Add the seasoned tomatoes (including any liquid) and a drizzle of olive oil; stir to combine. Taste, then season with salt and pepper if desired.

Make the Creamy Salsa Verde
7 Make the Creamy Salsa Verde

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

Make the Pickled Pepper Ranch
8 Make the Pickled Pepper Ranch

Roughly chop the peppers. Combine the peppers and ranch dressing. Taste, then season with salt and pepper if desired. 

Make the Za'atar Yogurt Sauce
9 Make the Za'atar Yogurt Sauce

Combine the tzatziki and za’atar. Taste, then season with salt and pepper if desired. 

Make the Chipotle Mayo
10 Make the Chipotle Mayo

Knead the packet of honey before opening. Combine the mayonnaise, half the honey (you will have extra), and as much of the chile paste 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 Oregano Salmon & Farro
11 Assemble & Store the Oregano Salmon & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro 

• 1 oregano-seasoned fish fillet

Transfer the creamy salsa verde to 2 small containers.

Assemble & Store the BBQ Salmon & Roasted Vegetables
12 Assemble & Store the BBQ Salmon & Roasted Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 dressed roasted vegetables  

• 1 barbecue-spiced fish fillet

Transfer the pickled pepper ranch to 2 small containers.

Assemble & Store the Turkey Meatballs & Veggie Farro
13 Assemble & Store the Turkey Meatballs & Veggie Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro 

• 3 baked meatballs

Transfer the za’atar yogurt sauce to 2 small containers.

Assemble & Store the Mexican Turkey Meatballs
14 Assemble & Store the Mexican Turkey Meatballs

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 dressed roasted vegetables  

• 3 baked meatballs

Transfer the chipotle mayo to 2 small containers.

Finish & Serve the Oregano Salmon & Farro
15 Finish & Serve the Oregano Salmon & Farro

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the pistachios. 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, chopped parsley, and chopped pistachios.

Finish & Serve the BBQ Salmon & Roasted Vegetables
16 Finish & Serve the BBQ Salmon & Roasted Vegetables

Makes 2 servings:

Roughly chop the peanuts. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the pickled pepper ranch and chopped peanuts.

Finish & Serve the Turkey Meatballs & Veggie Farro
17 Finish & Serve the Turkey Meatballs & Veggie Farro

Makes 2 servings:

Heat the finished meatballs and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the za’atar yogurt sauce, almonds, and capers.

Finish & Serve the Mexican Turkey Meatballs
18 Finish & Serve the Mexican Turkey Meatballs

Makes 2 servings:

Roughly chop the pepitas. Heat the finished meatballs and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the chipotle mayo, chopped pepitas, and cheese.

Tips from Home Chefs

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Form & bake the meatballs
1 Form & bake the meatballs

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. In a bowl, combine the turkey, weeknight hero spice blend, and half the breadcrumbs (you will have extra). Season with salt and pepper; gently mix to combine. Shape the mixture into 12 tightly packed meatballs. Transfer to one of the sheet pans. Bake 15 to 17 minutes, or until browned and cooked through.* Remove from the oven. 

*An instant-read thermometer should register 165°F.

2 Cook the fish

Meanwhile, pat the fish dry with paper towels. Season with salt and pepper on both sides. Evenly coat 2 seasoned fish fillets with enough of the barbecue spice blend to coat. Evenly coat the remaining seasoned fish fillets with enough of the oregano to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium until hot. Add the seasoned fish, skin side up. Loosely cover the pan with foil and cook 3 to 5 minutes, or until browned. Flip and cook 2 to 4 minutes, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a plate.

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

Cook the fish
Cook the farro
3 Cook the farro

Meanwhile, add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

4 Prepare the remaining ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potatoes lengthwise; cut crosswise into 1/4-inch pieces. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Peel the shallot and quarter lengthwise. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard any stem ends from the green beans; halve crosswise. Halve the tomatoes; place in a bowl and season with salt and pepper. Add the vinegar; stir to coat. 

Prepare the remaining ingredients
Roast & dress the vegetables
5 Roast & dress the vegetables

Transfer the sweet potato pieces, broccoli florets, and quartered shallot to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 22 to 24 minutes, or until lightly browned and tender when pierced with a fork. Transfer to a large bowl; add the lemon purée and stir to coat. Taste, then season with salt and pepper if desired.

6 Cook the remaining vegetables & finish the farro

Meanwhile, in the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the halved green beans; season with salt and pepper. Cook, stirring frequently, 4 to 5 minutes, or until the vegetables are softened. Turn off the heat. Transfer to the pot of cooked farro. Add the seasoned tomatoes (including any liquid) and a drizzle of olive oil; stir to combine. Taste, then season with salt and pepper if desired.

Cook the remaining vegetables & finish the farro
Make the Creamy Salsa Verde
7 Make the Creamy Salsa Verde

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

8 Make the Pickled Pepper Ranch

Roughly chop the peppers. Combine the peppers and ranch dressing. Taste, then season with salt and pepper if desired. 

Make the Pickled Pepper Ranch
Make the Za'atar Yogurt Sauce
9 Make the Za'atar Yogurt Sauce

Combine the tzatziki and za’atar. Taste, then season with salt and pepper if desired. 

10 Make the Chipotle Mayo

Knead the packet of honey before opening. Combine the mayonnaise, half the honey (you will have extra), and as much of the chile paste 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 Chipotle Mayo
Assemble & Store the Oregano Salmon & Farro
11 Assemble & Store the Oregano Salmon & Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro 

• 1 oregano-seasoned fish fillet

Transfer the creamy salsa verde to 2 small containers.

12 Assemble & Store the BBQ Salmon & Roasted Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 dressed roasted vegetables  

• 1 barbecue-spiced fish fillet

Transfer the pickled pepper ranch to 2 small containers.

Assemble & Store the BBQ Salmon & Roasted Vegetables
Assemble & Store the Turkey Meatballs & Veggie Farro
13 Assemble & Store the Turkey Meatballs & Veggie Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro 

• 3 baked meatballs

Transfer the za’atar yogurt sauce to 2 small containers.

14 Assemble & Store the Mexican Turkey Meatballs

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 dressed roasted vegetables  

• 3 baked meatballs

Transfer the chipotle mayo to 2 small containers.

Assemble & Store the Mexican Turkey Meatballs
Finish & Serve the Oregano Salmon & Farro
15 Finish & Serve the Oregano Salmon & Farro

Makes 2 servings:

Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the pistachios. 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, chopped parsley, and chopped pistachios.

16 Finish & Serve the BBQ Salmon & Roasted Vegetables

Makes 2 servings:

Roughly chop the peanuts. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the pickled pepper ranch and chopped peanuts.

Finish & Serve the BBQ Salmon & Roasted Vegetables
Finish & Serve the Turkey Meatballs & Veggie Farro
17 Finish & Serve the Turkey Meatballs & Veggie Farro

Makes 2 servings:

Heat the finished meatballs and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the za’atar yogurt sauce, almonds, and capers.

18 Finish & Serve the Mexican Turkey Meatballs

Makes 2 servings:

Roughly chop the pepitas. Heat the finished meatballs and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the chipotle mayo, chopped pepitas, and cheese.

Finish & Serve the Mexican Turkey Meatballs
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