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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:
• Chicken & Vegetable Quinoa with Creamy Lemon Sauce
6 green SmartPoints® per serving
4 blue SmartPoints® per serving
1 purple SmartPoints® per serving
• Za’atar Chicken & Vegetables with Tahini-Date Sauce
9 green SmartPoints® per serving
4 blue SmartPoints® per serving
4 purple SmartPoints® per serving
• Dukkah Pork Chops with Quinoa & Red Pepper Yogurt
9 green SmartPoints® per serving
9 blue SmartPoints® per serving
6 purple SmartPoints® per serving
• Pork & Spicy Tzatziki with Snap Peas, Spinach & Feta
13 green SmartPoints® per serving
10 blue SmartPoints® per serving
10 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com
Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
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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 quinoa and cook, uncovered, 20 to 22 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
Meanwhile, pat the chicken dry with paper towels; place in a large bowl. Season with salt, pepper, and the za’atar. Toss to coat. 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. Continue to cook, stirring frequently, 3 to 4 minutes, or until browned and cooked through. Transfer to a plate. Rinse and wipe out the pan.
Pat the pork dry with paper towels. Season 2 pork chops on both sides with salt, pepper, and enough of the dukkah to coat. Season the remaining pork chops on both sides with salt, pepper, and enough of the weeknight hero spice blend to coat. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned pork. Cook 4 to 6 minutes per side for medium (the center may still be slightly pink), or until browned and cooked to your desired degree of doneness.* Transfer to a cutting board and let rest at least 5 minutes. When cool enough to handle, slice crosswise. Rinse and wipe out the pan.
*An instant-read thermometer should register 145°F.
Wash and dry the fresh produce for bulk cooking. Halve the zucchini lengthwise; cut crosswise into 1/2-inch pieces. Halve and peel the onion; cut into 1/2-inch-wide wedges, keeping the layers intact. Cut off and discard the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then cut into 1-inch strips. Thinly slice the scallions. Peel and roughly chop 2 cloves of garlic. Drain and rinse the chickpeas. Pull off and discard the tough string that runs the length of each snap pea pod. Halve the radishes lengthwise; thinly slice crosswise. Halve the cucumbers lengthwise; thinly slice crosswise. In a bowl, combine the sliced radishes, sliced cucumbers, and vinegar. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.
Line a sheet pan with foil. Transfer the zucchini pieces, onion wedges, and bell pepper strips to the foil. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 12 to 14 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven. Transfer to the pot of cooked quinoa; stir to combine. Taste, then season with salt and pepper if desired.
Meanwhile, in the same pan used to cook the pork, heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced scallions, chopped garlic, drained chickpeas, and prepared peas; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the spinach; season with salt and pepper. Cook, stirring occasionally, 30 seconds to 1 minute, or until the spinach is wilted. Turn off the heat.
Combine the lemon purée, fromage blanc, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.
Halve the lemon crosswise; squeeze the juice of 1 half into a bowl, straining out the seeds (you will have extra). Add the tahini, date syrup, and 2 teaspoons of water. Whisk to combine. Taste, then season with salt and pepper if desired.
Roughly chop the roasted peppers. Combine the chopped peppers, yogurt, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.
Combine the tzatziki, 2 teaspoons of water, and as much of the hot sauce as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished quinoa
• 1/4 cooked chicken
Transfer 1/2 marinated vegetables to 2 small containers.
Transfer the creamy lemon sauce to 2 separate small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 cooked chickpeas and vegetables
• 1/4 cooked chicken
Transfer the tahini-date sauce to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished quinoa
• 1 sliced dukkah-spiced pork chop
Transfer the remaining marinated vegetables to 2 small containers.
Transfer the red pepper yogurt to 2 separate small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 cooked chickpeas and vegetables
• 1 sliced weeknight hero-spiced pork chop
Transfer the spicy tzatziki to 2 small containers.
Makes 2 servings:
Roughly chop the goathorn peppers. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the marinated vegetables, creamy lemon sauce, chopped goathorn peppers, and almonds.
Makes 2 servings:
Roughly chop the peppadew peppers. Heat the finished chicken, chickpeas, and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tahini-date sauce and chopped peppadew peppers.
Makes 2 servings:
Wash and dry the mint; pick the leaves off the stems. Heat the finished pork and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the marinated vegetables, red pepper yogurt, and mint leaves (tearing before adding).
Makes 2 servings:
Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished pork, chickpeas, and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy tzatziki, chopped parsley, and cheese (crumbling before adding).
Tips from Home Chefs