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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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:
Cajun Salmon & Sautéed Vegetables with Maple-Mustard Sauce
12 green SmartPoints® per serving
6 blue SmartPoints® per serving
6 purple SmartPoints® per serving
Italian Salmon & Veggie Farro with Currant Pesto
18 green SmartPoints® per serving
13 blue SmartPoints® per serving
8 purple SmartPoints® per serving
Chicken & Spicy Green Goddess Dressing with Kale & Squash
7 green SmartPoints® per serving
5 blue SmartPoints® per serving
5 purple SmartPoints® per serving
Sautéed Chicken & Farro Salad with Lemon Labneh & Almonds
14 green SmartPoints® per serving
12 blue SmartPoints® per serving
8 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
    730 Cals (est.)
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Nutrition Label
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fresh
ingredients
Chicken & Salmon Meal Prep Bundle
Title
  • 3 Tbsps Roasted Peanuts
  • 1 bunch Parsley
  • ½ oz Pickled Peppadew Peppers
  • 2 Tbsps Roasted Sunflower Seeds
  • 1 oz Dried Medjool Dates
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Zucchini
  • 1 Tbsp Honey
  • 1½ tsps Calabrian Chile Paste
  • 4 Skin-On Salmon Fillets
  • 18 oz Chopped Chicken Breast
  • 1 Tbsp Cajun Spice Blend (Smoked Paprika, Ground Yellow Mustard, Onion Powder, Garlic Powder, Whole Dried Oregano, Whole Dried Thyme & Cayenne Pepper)
  • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
  • 1 cup Semi-Pearled Farro
  • 1 tsp Whole Dried Oregano
  • 1 bunch Kale
  • 2 Bell Peppers
  • 1 Red Onion
  • 1 Delicata Squash
  • 4 cloves Garlic
  • 5 oz Baby Spinach
  • ½ lb Grape Tomatoes
  • 2 Tbsps Red Wine Vinegar
  • 1½ Tbsps Maple Syrup
  • 1 Tbsp Whole Grain Dijon Mustard
  • 1 Tbsp Apple Cider Vinegar
  • 2 Tbsps Dried Currants
  • ⅓ cup Basil Pesto
  • 3 Tbsps Green Goddess Dressing
  • 1 tsp Preserved Lemon Purée
  • ¼ cup Labneh Cheese
  • ¼ tsp Crushed Red Pepper Flakes
time-saving
tips & techniques
Roast the fish
1 Roast the fish

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 two sheet pans with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the Italian seasoning to coat. Season the remaining fish fillets on both sides with salt, pepper, and enough of the Cajun spice blend to coat. Transfer to one of the sheet pans, skin side down. Roast 12 to 15 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 chicken
2 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the oregano; 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 farro & wilt the spinach
3 Cook the farro & wilt the spinach

Wash and dry the fresh produce for bulk cooking. Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the spinach until wilted and combined.

Prepare the remaining ingredients & make the vinaigrette
4 Prepare the remaining ingredients & make the vinaigrette

Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 4 cloves of garlic. Halve the tomatoes; place in a bowl and season with salt and pepper. Cut off and discard the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice crosswise. Halve, peel, and thinly slice the onion. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves. In a bowl, combine the honey (kneading the packet before opening), red wine vinegar, a drizzle of olive oil, and as much of the chile paste as you’d like, depending on how spicy you’d like it dish to be. Season with salt and pepper. 

Prepare & roast the squash
5 Prepare & roast the squash

Cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out and discard the seeds. Cut crosswise into 1/4-inch pieces. Transfer to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat. Arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Cook the zucchini & finish the farro
6 Cook the zucchini & finish the farro

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 half the chopped garlic; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the zucchini is softened. Transfer to the pot of cooked farro. Add the seasoned tomatoes and vinaigrette. Stir to combine. Taste, then season with salt and pepper if desired. Wipe out the pan. 

Cook the remaining vegetables
7 Cook the remaining vegetables

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced peppers and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped kale and remaining chopped garlic, season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until the kale is slightly wilted. Add 1/3 cup of water (carefully, as the liquid may splatter). Cook, stirring frequently, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat. 

Make the Maple-Mustard Sauce
8 Make the Maple-Mustard Sauce

Combine the maple syrup, mustard, and apple cider vinegar. Season with salt and pepper.

Make the Currant Pesto
9 Make the Currant Pesto

Combine the pesto and currants. Taste, then season with salt and pepper if desired.

Make the Spicy Green Goddess Dressing
10 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 Lemon Labneh
11 Make the Lemon Labneh

Combine the lemon purée, labneh, and a drizzle of olive oil. Season with salt and pepper.

Assemble & Store the Cajun Salmon & Sautéed Vegetables
12 Assemble & Store the Cajun Salmon & Sautéed Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted squash

• 1/4 cooked vegetables

• 1 roasted Cajun-spiced fish fillet

Transfer the maple-mustard sauce to 2 small containers.

Assemble & Store the Italian Salmon & Veggie Farro
13 Assemble & Store the Italian Salmon & Veggie Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 roasted Italian-seasoned fish fillet

Transfer the currant pesto to 2 small containers.

Assemble & Store the Chicken & Spicy Green Goddess Dressing
14 Assemble & Store the Chicken & Spicy Green Goddess Dressing

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted squash

• 1/4 cooked vegetables

• 1/4 cooked chicken

Transfer the spicy green goddess dressing to 2 small containers.

Assemble & Store the Sautéed Chicken & Farro Salad
15 Assemble & Store the Sautéed Chicken & Farro Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 cooked chicken

Transfer the lemon labneh to 2 small containers.

Finish & Serve the Cajun Salmon & Sautéed Vegetables
16 Finish & Serve the Cajun Salmon & Sautéed Vegetables

Roughly chop the pickled peppers.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 maple-mustard sauce, chopped peppers, and chopped peanuts.

Finish & Serve the Italian Salmon & Veggie Farro
17 Finish & Serve the Italian Salmon & Veggie Farro

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished fish and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant pesto and chopped parsley.

Finish & Serve the Chicken & Spicy Green Goddess Dressing
18 Finish & Serve the Chicken & Spicy Green Goddess Dressing

Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy green goddess dressing and sunflower seeds.

Finish & Serve the Sautéed Chicken & Farro Salad
19 Finish & Serve the Sautéed Chicken & Farro Salad

Pit and roughly chop the dates. Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon labneh, chopped dates, and almonds.

Tips from Home Chefs

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Get This Recipe Delivered
Roast the fish
1 Roast the fish

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 two sheet pans with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the Italian seasoning to coat. Season the remaining fish fillets on both sides with salt, pepper, and enough of the Cajun spice blend to coat. Transfer to one of the sheet pans, skin side down. Roast 12 to 15 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 chicken

Meanwhile, pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the oregano; 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
Cook the farro & wilt the spinach
3 Cook the farro & wilt the spinach

Wash and dry the fresh produce for bulk cooking. Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the spinach until wilted and combined.

4 Prepare the remaining ingredients & make the vinaigrette

Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 4 cloves of garlic. Halve the tomatoes; place in a bowl and season with salt and pepper. Cut off and discard the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice crosswise. Halve, peel, and thinly slice the onion. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves. In a bowl, combine the honey (kneading the packet before opening), red wine vinegar, a drizzle of olive oil, and as much of the chile paste as you’d like, depending on how spicy you’d like it dish to be. Season with salt and pepper. 

Prepare the remaining ingredients & make the vinaigrette
Prepare & roast the squash
5 Prepare & roast the squash

Cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out and discard the seeds. Cut crosswise into 1/4-inch pieces. Transfer to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat. Arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

6 Cook the zucchini & finish the farro

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 half the chopped garlic; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the zucchini is softened. Transfer to the pot of cooked farro. Add the seasoned tomatoes and vinaigrette. Stir to combine. Taste, then season with salt and pepper if desired. Wipe out the pan. 

Cook the zucchini & finish the farro
Cook the remaining vegetables
7 Cook the remaining vegetables

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced peppers and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped kale and remaining chopped garlic, season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until the kale is slightly wilted. Add 1/3 cup of water (carefully, as the liquid may splatter). Cook, stirring frequently, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat. 

8 Make the Maple-Mustard Sauce

Combine the maple syrup, mustard, and apple cider vinegar. Season with salt and pepper.

Make the Maple-Mustard Sauce
Make the Currant Pesto
9 Make the Currant Pesto

Combine the pesto and currants. Taste, then season with salt and pepper if desired.

10 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 Spicy Green Goddess Dressing
Make the Lemon Labneh
11 Make the Lemon Labneh

Combine the lemon purée, labneh, and a drizzle of olive oil. Season with salt and pepper.

12 Assemble & Store the Cajun Salmon & Sautéed Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted squash

• 1/4 cooked vegetables

• 1 roasted Cajun-spiced fish fillet

Transfer the maple-mustard sauce to 2 small containers.

Assemble & Store the Cajun Salmon & Sautéed Vegetables
Assemble & Store the Italian Salmon & Veggie Farro
13 Assemble & Store the Italian Salmon & Veggie Farro

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1 roasted Italian-seasoned fish fillet

Transfer the currant pesto to 2 small containers.

14 Assemble & Store the Chicken & Spicy Green Goddess Dressing

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted squash

• 1/4 cooked vegetables

• 1/4 cooked chicken

Transfer the spicy green goddess dressing to 2 small containers.

Assemble & Store the Chicken & Spicy Green Goddess Dressing
Assemble & Store the Sautéed Chicken & Farro Salad
15 Assemble & Store the Sautéed Chicken & Farro Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished farro

• 1/4 cooked chicken

Transfer the lemon labneh to 2 small containers.

16 Finish & Serve the Cajun Salmon & Sautéed Vegetables

Roughly chop the pickled peppers.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 maple-mustard sauce, chopped peppers, and chopped peanuts.

Finish & Serve the Cajun Salmon & Sautéed Vegetables
Finish & Serve the Italian Salmon & Veggie Farro
17 Finish & Serve the Italian Salmon & Veggie Farro

Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished fish and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant pesto and chopped parsley.

18 Finish & Serve the Chicken & Spicy Green Goddess Dressing

Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy green goddess dressing and sunflower seeds.

Finish & Serve the Chicken & Spicy Green Goddess Dressing
Finish & Serve the Sautéed Chicken & Farro Salad
19 Finish & Serve the Sautéed Chicken & Farro Salad

Pit and roughly chop the dates. Heat the finished chicken and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the lemon labneh, chopped dates, and almonds.

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