Chicken & Salmon Meal Prep Bundle

Chicken & 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 48g or less of net carbs per serving.

This week's meals are:
Hot Honey-Lime Salmon with Corn, Green Beans & Tomatoes
12 green SmartPoints® per serving
3 blue SmartPoints® per serving
3 purple SmartPoints® per serving
Smoky Salmon & Veggie Quinoa with Spicy Green Goddess Dressing
15 green SmartPoints® per serving
9 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Sautéed Chicken & Vegetables with Guacamole Ranch
12 green SmartPoints® per serving
6 blue SmartPoints® per serving
6 purple SmartPoints® per serving
Creamy Romesco Chicken with Roasted Veggie Quinoa & Almonds
11 green SmartPoints® per serving
9 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.
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Wellness Details

WW™ Approved Carb Conscious
  • Nutrition
    PER SERVING
  • Calories
    700 Cals (est.)
View Full Nutrition
Nutrition Label
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fresh
ingredients
Chicken & Salmon Meal Prep Bundle
Title
  • 2 Tbsps Roasted Sunflower Seeds
  • 1 oz Balsamic-Marinated Cipolline Onions
  • ½ oz Sweety Drop Peppers
  • 1 bunch Chives
  • 2 Tbsps Sliced Roasted Almonds
  • 1 bunch Parsley
  • 2 Tbsps Raw Pepitas
  • 1 tsp Everything Bagel Seasoning (Poppy Seeds, White Sesame Seeds, Black Sesame Seeds, Dried Minced Garlic, Dried Minced Onion & Coarse Salt)
  • 4 Skin-On Salmon Fillets
  • 18 oz Chopped Chicken Breast
  • 1 Tbsp Smoky Spice Blend (Smoked Paprika, Sweet Paprika, Ground Yellow Mustard, Garlic Powder & Onion Powder)
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • ½ cup Tricolor Quinoa
  • ½ lb Brussels Sprouts
  • ½ lb Sweet Peppers
  • 1 Red Onion
  • 1 oz Dried Medjool Dates
  • 1 Lemon
  • 4 ears Of Corn
  • ¾ lb Green Beans
  • ½ lb Grape Tomatoes
  • 2 cloves Garlic
  • 3 Tbsps Green Goddess Dressing
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 Tbsp Hot Sauce
  • 1 Tbsp Honey
  • 1 Lime
  • 3 Tbsps Romesco Sauce (Contains Almonds)
  • ¼ cup Labneh Cheese
  • ¼ cup Guacamole
  • 3 Tbsps Ranch Dressing
time-saving
tips & techniques
Roast the fish
1 Roast the fish

Preheat the oven to 450°F. Line two sheet pans with foil. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Pat the fish dry with paper towels. Transfer to one sheet pan. Drizzle with olive oil and turn to coat. Season on both sides with salt, pepper, and the smoky spice blend. Arrange in an even layer, skin side down. Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from the oven.

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

Cook the quinoa
2 Cook the quinoa

Meanwhile, add the quinoa to the pot of boiling water and cook, uncovered, 20 to 22 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add a drizzle of olive oil; stir to combine. Taste, then season with salt and pepper if desired.

Prepare the ingredients
3 Prepare the ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Halve and peel the red onion; cut into 1/2-inch-wide wedges, separating the layers. Cut off and discard the stems of the sweet peppers; remove the cores, then quarter lengthwise. Pit and roughly chop the dates. Quarter the lime. Remove any husks and silks from the corn; cut the kernels off the cobs. Cut off and discard any stem ends from the green beans. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes.

Cook the chicken
4 Cook the chicken

Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the weeknight hero spice blend; 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. Leaving any browned bits (or fond) in the pan, transfer to a plate. 

Roast the vegetables & finish the quinoa
5 Roast the vegetables & finish the quinoa

Transfer the halved brussels sprouts, onion wedges, and quartered peppers 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 lightly browned and tender when pierced with a fork. Remove from the oven. Transfer to the pot of cooked quinoa; add the chopped dates, the juice of 2 lime wedges (reserving the remaining 2 wedges for the sauce), and a drizzle of olive oil. Season with salt and pepper; stir to combine. Taste, then season with salt and pepper if desired. 

Cook the remaining vegetables
6 Cook the remaining vegetables

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the corn kernels and green beans in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned (be careful, as the corn may pop as it cooks). Add the chopped garlic and halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Turn off the heat. 

Make the Spicy Green Goddess Dressing
7 Make the Spicy Green Goddess Dressing

Combine the green goddess dressing 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 Hot Honey-Lime Sauce
8 Make the Hot Honey-Lime Sauce

Combine the honey (kneading the packet before opening), the juice of the remaining lime wedges, 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.

Make the Creamy Romesco Sauce
9 Make the Creamy Romesco Sauce

Combine the romesco sauce and labneh. Taste, then season with salt and pepper if desired. 

Make the Guacamole Ranch
10 Make the Guacamole Ranch

Combine the guacamole, ranch dressing, and 2 teaspoons of water. Season with salt and pepper.

Assemble & Store the Smoky Salmon & Veggie Quinoa
11 Assemble & Store the Smoky Salmon & Veggie Quinoa

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1 roasted fish fillet

Transfer the spicy green goddess dressing to 2 small containers.

Assemble & Store the Hot Honey-Lime Salmon
12 Assemble & Store the Hot Honey-Lime Salmon

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked vegetables

• 1 roasted fish fillet

Transfer the hot honey-lime sauce to 2 small containers.

Assemble & Store the Creamy Romesco Chicken
13 Assemble & Store the Creamy Romesco Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the creamy romesco sauce to 2 small containers.

Assemble & Store the Sautéed Chicken & Vegetables
14 Assemble & Store the Sautéed Chicken & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked vegetables

• 1/4 cooked chicken

Transfer the guacamole ranch to 2 small containers.

Finish & Store the Smoky Salmon & Veggie Quinoa
15 Finish & Store the Smoky Salmon & Veggie Quinoa

Roughly chop the cipolline onions. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy green goddess dressing, chopped onions, and sunflower seeds.

Finish & Store the Hot Honey-Lime Salmon
16 Finish & Store the Hot Honey-Lime Salmon

Wash and dry the chives; thinly slice. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the hot honey-lime sauce, sweety drop peppers, and sliced chives.

Finish & Store the Creamy Romesco Chicken
17 Finish & Store the Creamy Romesco Chicken

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

Finish & Store the Sautéed Chicken & Vegetables
18 Finish & Store the Sautéed Chicken & Vegetables

Roughly chop the pepitas. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the guacamole ranch, chopped pepitas, and everything bagel seasoning.

Tips from Home Chefs

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Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

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Roast the fish
1 Roast the fish

Preheat the oven to 450°F. Line two sheet pans with foil. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Pat the fish dry with paper towels. Transfer to one sheet pan. Drizzle with olive oil and turn to coat. Season on both sides with salt, pepper, and the smoky spice blend. Arrange in an even layer, skin side down. Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from the oven.

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

2 Cook the quinoa

Meanwhile, add the quinoa to the pot of boiling water and cook, uncovered, 20 to 22 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add a drizzle of olive oil; stir to combine. Taste, then season with salt and pepper if desired.

Cook the quinoa
Prepare the ingredients
3 Prepare the ingredients

Meanwhile, wash and dry the fresh produce for bulk cooking. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Halve and peel the red onion; cut into 1/2-inch-wide wedges, separating the layers. Cut off and discard the stems of the sweet peppers; remove the cores, then quarter lengthwise. Pit and roughly chop the dates. Quarter the lime. Remove any husks and silks from the corn; cut the kernels off the cobs. Cut off and discard any stem ends from the green beans. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes.

4 Cook the chicken

Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the weeknight hero spice blend; 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. Leaving any browned bits (or fond) in the pan, transfer to a plate. 

Cook the chicken
Roast the vegetables & finish the quinoa
5 Roast the vegetables & finish the quinoa

Transfer the halved brussels sprouts, onion wedges, and quartered peppers 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 lightly browned and tender when pierced with a fork. Remove from the oven. Transfer to the pot of cooked quinoa; add the chopped dates, the juice of 2 lime wedges (reserving the remaining 2 wedges for the sauce), and a drizzle of olive oil. Season with salt and pepper; stir to combine. Taste, then season with salt and pepper if desired. 

6 Cook the remaining vegetables

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the corn kernels and green beans in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned (be careful, as the corn may pop as it cooks). Add the chopped garlic and halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Turn off the heat. 

Cook the remaining vegetables
Make the Spicy Green Goddess Dressing
7 Make the Spicy Green Goddess Dressing

Combine the green goddess dressing 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.

8 Make the Hot Honey-Lime Sauce

Combine the honey (kneading the packet before opening), the juice of the remaining lime wedges, 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.

Make the Hot Honey-Lime Sauce
Make the Creamy Romesco Sauce
9 Make the Creamy Romesco Sauce

Combine the romesco sauce and labneh. Taste, then season with salt and pepper if desired. 

10 Make the Guacamole Ranch

Combine the guacamole, ranch dressing, and 2 teaspoons of water. Season with salt and pepper.

Make the Guacamole Ranch
Assemble & Store the Smoky Salmon & Veggie Quinoa
11 Assemble & Store the Smoky Salmon & Veggie Quinoa

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1 roasted fish fillet

Transfer the spicy green goddess dressing to 2 small containers.

12 Assemble & Store the Hot Honey-Lime Salmon

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked vegetables

• 1 roasted fish fillet

Transfer the hot honey-lime sauce to 2 small containers.

Assemble & Store the Hot Honey-Lime Salmon
Assemble & Store the Creamy Romesco Chicken
13 Assemble & Store the Creamy Romesco Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished quinoa

• 1/4 cooked chicken

Transfer the creamy romesco sauce to 2 small containers.

14 Assemble & Store the Sautéed Chicken & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked vegetables

• 1/4 cooked chicken

Transfer the guacamole ranch to 2 small containers.

Assemble & Store the Sautéed Chicken & Vegetables
Finish & Store the Smoky Salmon & Veggie Quinoa
15 Finish & Store the Smoky Salmon & Veggie Quinoa

Roughly chop the cipolline onions. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy green goddess dressing, chopped onions, and sunflower seeds.

16 Finish & Store the Hot Honey-Lime Salmon

Wash and dry the chives; thinly slice. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the hot honey-lime sauce, sweety drop peppers, and sliced chives.

Finish & Store the Hot Honey-Lime Salmon
Finish & Store the Creamy Romesco Chicken
17 Finish & Store the Creamy Romesco Chicken

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

18 Finish & Store the Sautéed Chicken & Vegetables

Roughly chop the pepitas. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the guacamole ranch, chopped pepitas, and everything bagel seasoning.

Finish & Store the Sautéed Chicken & Vegetables
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