Chicken & Roasted Salmon Meal Prep Bundle

Chicken & Roasted Salmon

Meal Prep Bundle

95 MIN
8 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
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Recipe only available for Friday delivery.
WW™ Approved
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:
Oregano Chicken & Creamy Pesto with Farro, Kale & Peppers
14 green SmartPoints® per serving
12 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Mexican Chicken Salad with Black Beans & Cilantro Sour Cream
11 green SmartPoints® per serving
7 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Shawarma-Spiced Salmon with Veggie Farro & Harissa-Yogurt Sauce
12 green SmartPoints® per serving
9 blue SmartPoints® per serving
4 purple SmartPoints® per serving
Salmon & Black Bean Salad with Peanuts & Guacamole Dressing
12 green SmartPoints® per serving
6 blue SmartPoints® per serving
6 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.

Get Cooking

Wellness Details

WW™ Approved Carb Conscious
  • Nutrition
    PER SERVING
  • Calories
    680 Cals (est.)
View Full Nutrition
Nutrition Label
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fresh
ingredients
Chicken & Roasted Salmon Meal Prep Bundle
Title
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Tbsps Raw Pepitas
  • 3 Tbsps Roasted Peanuts
  • 1 bunch Mint
  • 1 oz Pitted Niçoise Olives
  • 2 Tbsps Grated Cotija Cheese
  • 1 Tbsp Ancho Chile Paste
  • 1 Shallot
  • 1 tsp Whole Dried Oregano
  • ½ lb Grape Tomatoes
  • 1 15.5-Oz Can Black Beans
  • 2 Romaine Lettuce Hearts
  • 1 cup Semi-Pearled Farro
  • 2 Red, Yellow, Or Orange Bell Peppers
  • 2 Zucchini
  • 2 cloves Garlic
  • 2 Persian Cucumbers
  • 18 oz Chopped Chicken Breast
  • 4 Skin-On Salmon Fillets
  • 1 Tbsp Shawarma Spice Blend (Ground Coriander, Cumin Seeds, Garlic Powder, Smoked Sweet Paprika & Ground Turmeric)
  • 1 Tbsp Honey
  • 2 tsps Chipotle Chile Paste
  • 1 Lemon
  • 1 bunch Kale
  • 2 Tbsps Fromage Blanc
  • ⅓ cup Basil Pesto
  • ¼ cup Cilantro Sauce
  • ¼ cup Sour Cream
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
  • 1 Tbsp Red Harissa Paste
  • ½ cup Plain Nonfat Greek Yogurt
  • ¼ cup Guacamole
time-saving
tips & techniques
Roast the fish
1 Roast the fish

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Line a sheet pan with foil. Pat the fish dry with paper towels. Transfer to the sheet pan. Drizzle with olive oil. Season 2 fish fillets with salt and pepper on both sides. Season the remaining fish fillets on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). Arrange skin side down. Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from the oven. 

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

Cook the chicken
2 Cook the chicken

Meanwhile, pat the chicken dry with paper towels. Season with salt, pepper, and the oregano. 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. Leaving any browned bits (or fond) in the pan, transfer to a plate.

Cook the farro
3 Cook the farro

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly; transfer to a large bowl. Rinse and wipe out the pot.

Prepare the ingredients & marinate the vegetables
4 Prepare the ingredients & marinate the vegetables

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the zucchini lengthwise; thinly slice crosswise. Cut off the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice. Peel and roughly chop 2 cloves of garlic. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Quarter and deseed the lemon. Peel and thinly slice the shallot. Halve the tomatoes. Halve the cucumbers lengthwise; thinly slice crosswise. Drain and rinse the beans. Roughly chop the lettuce. In a large bowl, combine the sliced shallot, halved tomatoes, sliced cucumbers, and the juice of 2 lemon wedges. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes.  

Cook the vegetables & finish the farro
5 Cook the vegetables & finish the farro

Heat the pan of reserved fond on medium-high until hot (if the pan seems dry, add a drizzle of olive oil). Add the sliced zucchini, sliced peppers, and half the chopped garlic; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the vegetables are softened and the water has cooked off. Transfer to the bowl of cooked farro; stir to combine. Taste, then season with salt and pepper if desired.

Cook & finish the beans
6 Cook & finish the beans

In the same pot used to cook the farro, heat 2 teaspoons of olive oil on medium-high until hot. Add the remaining chopped garlic. Cook, stirring constantly, 30 seconds to  1 minute, or until softened. Add the drained beans, honey (kneading the packet before opening), and chile paste. Cook, stirring occasionally, 1 to 2 minutes, or until combined and the beans are heated through. Turn off the heat. Stir in the juice of the remaining lemon wedges. Transfer to the bowl of marinated vegetables; stir to combine. Taste, then season with salt and pepper if desired.

Make the Creamy Pesto
7 Make the Creamy Pesto

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

Make the Cilantro Sour Cream
8 Make the Cilantro Sour Cream

Combine the cilantro sauce and sour cream. Season with salt and pepper.

Make the Harissa-Yogurt Sauce
9 Make the Harissa-Yogurt Sauce

Combine the tzatziki and harissa paste. Taste, then season with salt and pepper if desired.

Make the Guacamole Dressing
10 Make the Guacamole Dressing

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

Assemble & Store the Oregano Chicken & Creamy Pesto
11 Assemble & Store the Oregano Chicken & Creamy Pesto

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 cooked chicken

Transfer the creamy pesto to 2 small containers.

Assemble & Store the Mexican Chicken Salad
12 Assemble & Store the Mexican Chicken Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce

• 1/4 finished beans

• 1/4 cooked chicken

Transfer the cilantro sour cream to 2 small containers.

Assemble & Store the Shawarma-Spiced Salmon
13 Assemble & Store the Shawarma-Spiced Salmon

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 Shawarma fish fillet

Transfer the harissa-yogurt sauce to 2 small containers.

Assemble & Store the Salmon & Black Bean Salad
14 Assemble & Store the Salmon & Black Bean Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce

• 1/4 finished beans

• 1  plain roasted fish fillet

Transfer the guacamole dressing to 2 small containers.

Finish & Serve the Oregano Chicken & Creamy Pesto
15 Finish & Serve the Oregano Chicken & Creamy Pesto

Makes 2 servings:

Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy pesto and almonds.

Finish & Serve the Mexican Chicken Salad
16 Finish & Serve the Mexican Chicken Salad

Makes 2 servings:

Roughly chop the pepitas. Garnish each serving of finished chicken and salad with the cilantro sour cream, chopped pepitas, and cheese.

Finish & Serve the Shawarma-Spiced Salmon
17 Finish & Serve the Shawarma-Spiced Salmon

Makes 2 servings:

Wash and dry the mint; pick the leaves off the stems. Roughly chop the olives. Heat the finished fish and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the harissa-yogurt sauce, chopped olives, and mint leaves (tearing just before adding).

Finish & Serve the Salmon & Black Bean Salad
18 Finish & Serve the Salmon & Black Bean Salad

Makes 2 servings:

Roughly chop the peanuts. Garnish each serving of finished fish and salad with the guacamole dressing and chopped peanuts.

Tips from Home Chefs

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Roast the fish
1 Roast the fish

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Line a sheet pan with foil. Pat the fish dry with paper towels. Transfer to the sheet pan. Drizzle with olive oil. Season 2 fish fillets with salt and pepper on both sides. Season the remaining fish fillets on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). Arrange skin side down. Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from the oven. 

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

2 Cook the chicken

Meanwhile, pat the chicken dry with paper towels. Season with salt, pepper, and the oregano. 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. Leaving any browned bits (or fond) in the pan, transfer to a plate.

Cook the chicken
Cook the farro
3 Cook the farro

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly; transfer to a large bowl. Rinse and wipe out the pot.

4 Prepare the ingredients & marinate the vegetables

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the zucchini lengthwise; thinly slice crosswise. Cut off the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice. Peel and roughly chop 2 cloves of garlic. Separate the kale leaves from the stems; discard the stems and roughly chop the leaves. Quarter and deseed the lemon. Peel and thinly slice the shallot. Halve the tomatoes. Halve the cucumbers lengthwise; thinly slice crosswise. Drain and rinse the beans. Roughly chop the lettuce. In a large bowl, combine the sliced shallot, halved tomatoes, sliced cucumbers, and the juice of 2 lemon wedges. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes.  

Prepare the ingredients & marinate the vegetables
Cook the vegetables & finish the farro
5 Cook the vegetables & finish the farro

Heat the pan of reserved fond on medium-high until hot (if the pan seems dry, add a drizzle of olive oil). Add the sliced zucchini, sliced peppers, and half the chopped garlic; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the vegetables are softened and the water has cooked off. Transfer to the bowl of cooked farro; stir to combine. Taste, then season with salt and pepper if desired.

6 Cook & finish the beans

In the same pot used to cook the farro, heat 2 teaspoons of olive oil on medium-high until hot. Add the remaining chopped garlic. Cook, stirring constantly, 30 seconds to  1 minute, or until softened. Add the drained beans, honey (kneading the packet before opening), and chile paste. Cook, stirring occasionally, 1 to 2 minutes, or until combined and the beans are heated through. Turn off the heat. Stir in the juice of the remaining lemon wedges. Transfer to the bowl of marinated vegetables; stir to combine. Taste, then season with salt and pepper if desired.

Cook & finish the beans
Make the Creamy Pesto
7 Make the Creamy Pesto

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

8 Make the Cilantro Sour Cream

Combine the cilantro sauce and sour cream. Season with salt and pepper.

Make the Cilantro Sour Cream
Make the Harissa-Yogurt Sauce
9 Make the Harissa-Yogurt Sauce

Combine the tzatziki and harissa paste. Taste, then season with salt and pepper if desired.

10 Make the Guacamole Dressing

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

Make the Guacamole Dressing
Assemble & Store the Oregano Chicken & Creamy Pesto
11 Assemble & Store the Oregano Chicken & Creamy Pesto

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 cooked chicken

Transfer the creamy pesto to 2 small containers.

12 Assemble & Store the Mexican Chicken Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce

• 1/4 finished beans

• 1/4 cooked chicken

Transfer the cilantro sour cream to 2 small containers.

Assemble & Store the Mexican Chicken Salad
Assemble & Store the Shawarma-Spiced Salmon
13 Assemble & Store the Shawarma-Spiced Salmon

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 Shawarma fish fillet

Transfer the harissa-yogurt sauce to 2 small containers.

14 Assemble & Store the Salmon & Black Bean Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 chopped lettuce

• 1/4 finished beans

• 1  plain roasted fish fillet

Transfer the guacamole dressing to 2 small containers.

Assemble & Store the Salmon & Black Bean Salad
Finish & Serve the Oregano Chicken & Creamy Pesto
15 Finish & Serve the Oregano Chicken & Creamy Pesto

Makes 2 servings:

Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy pesto and almonds.

16 Finish & Serve the Mexican Chicken Salad

Makes 2 servings:

Roughly chop the pepitas. Garnish each serving of finished chicken and salad with the cilantro sour cream, chopped pepitas, and cheese.

Finish & Serve the Mexican Chicken Salad
Finish & Serve the Shawarma-Spiced Salmon
17 Finish & Serve the Shawarma-Spiced Salmon

Makes 2 servings:

Wash and dry the mint; pick the leaves off the stems. Roughly chop the olives. Heat the finished fish and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the harissa-yogurt sauce, chopped olives, and mint leaves (tearing just before adding).

18 Finish & Serve the Salmon & Black Bean Salad

Makes 2 servings:

Roughly chop the peanuts. Garnish each serving of finished fish and salad with the guacamole dressing and chopped peanuts.

Finish & Serve the Salmon & Black Bean Salad
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