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:
Oregano Salmon & Kale Salad with Harissa Honey
12 green SmartPoints® per serving
6 blue SmartPoints® per serving
6 purple SmartPoints® per serving
Spanish Salmon & Vegetables with Currant Romesco Sauce
13 green SmartPoints® per serving
7 blue SmartPoints® per serving
4 purple SmartPoints® per serving
Tahini-Dijon Chicken with Kale Salad, Sesame Seeds & Parmesan
9 green SmartPoints® per serving
7 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Creamy Calabrian Chicken with Potatoes, Peppers & Spinach
9 green SmartPoints® per serving
7 blue SmartPoints® per serving
4 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
    640 Cals (est.)
View Full Nutrition
Nutrition Label
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ingredients
Chicken & Salmon Meal Prep Bundle
Title
  • ½ oz Sweety Drop Peppers
  • ¼ cup Roasted Walnuts
  • 2 Tbsps Sliced Roasted Almonds
  • ¼ cup Grated Parmesan Cheese
  • 1 bunch Parsley
  • 1 tsp Black & White Sesame Seeds
  • 18 oz Chopped Chicken Breast
  • 4 Skin-On Salmon Fillets
  • 5 oz Baby Spinach
  • 2 Poblano Peppers
  • 1¼ lbs Potatoes
  • 1 Lemon
  • 1 Apple
  • 1 bunch Kale
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 Tbsp Spanish Spice Blend (Smoked Paprika, Ground Cumin, Ground Coriander, Dried Mexican Oregano, Cayenne Pepper & Ground Cinnamon)
  • 1 tsp Whole Dried Oregano
  • 1 Red Onion
  • 2 Tbsps Sherry Vinegar
  • 1 Delicata Squash
  • 1 Tbsp Red Harissa Paste
  • 1 Tbsp Honey
  • 3 Tbsps Romesco Sauce (Contains Almonds)
  • 2 Tbsps Dried Currants
  • 2 Tbsps Tahini
  • 2 Tbsps Vegetarian Worcestershire Sauce
  • 1 Tbsp Dijon Mustard
  • 1½ tsps Calabrian Chile Paste
  • 2 tsps Date Syrup
  • 2 Tbsps Mascarpone Cheese
Prepare the ingredients
1 Prepare the ingredients

Preheat the oven to 450°F. Wash and dry the fresh produce for bulk cooking. Halve, peel, and medium dice the onion. Separate the kale leaves from the stems; roughly chop the leaves. Quarter and deseed the lemon. In a bowl, combine the chopped kale, the juice of 2 lemon wedges, and 1 tablespoon of olive oil. Season with salt and pepper; using your hands, massage the kale until softened. Medium dice the apple; discard the core. In a bowl, combine the diced apple, the juice of the remaining lemon wedges, and a drizzle of olive oil. Cut off the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thoroughly wash your hands, knife, and cutting board immediately after handling.

Roast the fish
2 Roast the fish

Line two sheet pans with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and the oregano. Season the remaining fish fillets on both sides with salt, pepper, and enough of the Spanish spice blend to coat. Transfer to one sheet pan, skin side down. Roast 12 to 15 minutes, or until browned and cooked through.* Remove from the oven.

Roast the vegetables & finish the kale salad
3 Roast the vegetables & finish the kale salad

Medium dice the potatoes. Cut off the ends of the squash. Halve lengthwise; using a spoon, scoop out the pulp and seeds. Cut crosswise into 1/4-inch pieces; transfer to one side of the remaining sheet pan. Transfer the diced potatoes to the other side. Drizzle with olive oil; season with salt and pepper. Keeping them separate, toss to coat; arrange in an even layer. Roast 24 to 26 minutes, or until browned and tender when pierced with a fork. Transfer the roasted potatoes to a large bowl. Transfer the roasted squash to the bowl of marinated kale. Add the dressed apple; toss to combine.

Cook the chicken
4 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the weeknight hero spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons 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 occasionally, 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 remaining vegetables & finish the potatoes
5 Cook the remaining vegetables & finish the potatoes

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced onion and diced peppers; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and softened. Add the spinach and vinegar. Cook, stirring frequently, 1 to 2 minutes, or until the spinach is wilted. Transfer to the bowl of roasted potatoes. Drizzle with olive oil and season with salt and pepper. Toss to combine. Taste, then season with salt and pepper if desired.

Make the Harissa Honey
6 Make the Harissa Honey

Combine the honey (kneading the packet before opening) and as much of the harissa 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 Currant Romesco Sauce
7 Make the Currant Romesco Sauce

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

Make the Tahini-Dijon Sauce
8 Make the Tahini-Dijon Sauce

Combine the tahini, worcestershire sauce, mustard, and 2 teaspoons of water. Season with salt and pepper.

Make the Creamy Calabrian Sauce
9 Make the Creamy Calabrian Sauce

Combine the date syrup, mascarpone, 1 teaspoon of water, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.

Assemble & Store the Oregano Salmon & Kale Salad
10 Assemble & Store the Oregano Salmon & Kale Salad

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished kale salad 

• 1 oregano-roasted fish fillet 

Transfer the harissa honey to 2 small containers.  

Assemble & Store the Spanish Salmon & Vegetables
11 Assemble & Store the Spanish Salmon & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished potatoes

• 1 roasted Spanish-spiced fish fillet

Transfer the currant romesco sauce to 2 small containers.

Assemble & Store the Tahini-Dijon Chicken
12 Assemble & Store the Tahini-Dijon Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished kale salad

• 1/4 cooked chicken

Transfer the tahini-dijon sauce to 2 small containers.

Assemble & Store the Creamy Calabrian Chicken
13 Assemble & Store the Creamy Calabrian Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished potatoes

• 1/4 cooked chicken

Transfer the creamy Calabrian sauce to 2 small containers.

Finish & Serve the Oregano Salmon & Kale Salad
14 Finish & Serve the Oregano Salmon & Kale Salad

Roughly chop the walnuts. Serve the finished fish over the finished salad. Garnish each serving with the harissa honey, chopped walnuts, and pickled peppers

Finish & Serve the Spanish Salmon & Vegetables
15 Finish & Serve the Spanish Salmon & Vegetables

Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant romesco sauce and almonds.

Finish & Serve the Tahini-Dijon Chicken
16 Finish & Serve the Tahini-Dijon Chicken

Serve the finished chicken with the finished salad. Garnish each serving with the tahini-dijon sauce, sesame seeds, and parmesan

Finish & Serve the Creamy Calabrian Chicken
17 Finish & Serve the Creamy Calabrian Chicken

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

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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Prepare the ingredients
1 Prepare the ingredients

Preheat the oven to 450°F. Wash and dry the fresh produce for bulk cooking. Halve, peel, and medium dice the onion. Separate the kale leaves from the stems; roughly chop the leaves. Quarter and deseed the lemon. In a bowl, combine the chopped kale, the juice of 2 lemon wedges, and 1 tablespoon of olive oil. Season with salt and pepper; using your hands, massage the kale until softened. Medium dice the apple; discard the core. In a bowl, combine the diced apple, the juice of the remaining lemon wedges, and a drizzle of olive oil. Cut off the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thoroughly wash your hands, knife, and cutting board immediately after handling.

2 Roast the fish

Line two sheet pans with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and the oregano. Season the remaining fish fillets on both sides with salt, pepper, and enough of the Spanish spice blend to coat. Transfer to one sheet pan, skin side down. Roast 12 to 15 minutes, or until browned and cooked through.* Remove from the oven.

Roast the fish
Roast the vegetables & finish the kale salad
3 Roast the vegetables & finish the kale salad

Medium dice the potatoes. Cut off the ends of the squash. Halve lengthwise; using a spoon, scoop out the pulp and seeds. Cut crosswise into 1/4-inch pieces; transfer to one side of the remaining sheet pan. Transfer the diced potatoes to the other side. Drizzle with olive oil; season with salt and pepper. Keeping them separate, toss to coat; arrange in an even layer. Roast 24 to 26 minutes, or until browned and tender when pierced with a fork. Transfer the roasted potatoes to a large bowl. Transfer the roasted squash to the bowl of marinated kale. Add the dressed apple; toss to combine.

4 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the weeknight hero spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons 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 occasionally, 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 remaining vegetables & finish the potatoes
5 Cook the remaining vegetables & finish the potatoes

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced onion and diced peppers; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and softened. Add the spinach and vinegar. Cook, stirring frequently, 1 to 2 minutes, or until the spinach is wilted. Transfer to the bowl of roasted potatoes. Drizzle with olive oil and season with salt and pepper. Toss to combine. Taste, then season with salt and pepper if desired.

6 Make the Harissa Honey

Combine the honey (kneading the packet before opening) and as much of the harissa 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 Harissa Honey
Make the Currant Romesco Sauce
7 Make the Currant Romesco Sauce

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

8 Make the Tahini-Dijon Sauce

Combine the tahini, worcestershire sauce, mustard, and 2 teaspoons of water. Season with salt and pepper.

Make the Tahini-Dijon Sauce
Make the Creamy Calabrian Sauce
9 Make the Creamy Calabrian Sauce

Combine the date syrup, mascarpone, 1 teaspoon of water, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.

10 Assemble & Store the Oregano Salmon & Kale Salad

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished kale salad 

• 1 oregano-roasted fish fillet 

Transfer the harissa honey to 2 small containers.  

Assemble & Store the Oregano Salmon & Kale Salad
Assemble & Store the Spanish Salmon & Vegetables
11 Assemble & Store the Spanish Salmon & Vegetables

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished potatoes

• 1 roasted Spanish-spiced fish fillet

Transfer the currant romesco sauce to 2 small containers.

12 Assemble & Store the Tahini-Dijon Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished kale salad

• 1/4 cooked chicken

Transfer the tahini-dijon sauce to 2 small containers.

Assemble & Store the Tahini-Dijon Chicken
Assemble & Store the Creamy Calabrian Chicken
13 Assemble & Store the Creamy Calabrian Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished potatoes

• 1/4 cooked chicken

Transfer the creamy Calabrian sauce to 2 small containers.

14 Finish & Serve the Oregano Salmon & Kale Salad

Roughly chop the walnuts. Serve the finished fish over the finished salad. Garnish each serving with the harissa honey, chopped walnuts, and pickled peppers

Finish & Serve the Oregano Salmon & Kale Salad
Finish & Serve the Spanish Salmon & Vegetables
15 Finish & Serve the Spanish Salmon & Vegetables

Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant romesco sauce and almonds.

16 Finish & Serve the Tahini-Dijon Chicken

Serve the finished chicken with the finished salad. Garnish each serving with the tahini-dijon sauce, sesame seeds, and parmesan

Finish & Serve the Tahini-Dijon Chicken
Finish & Serve the Creamy Calabrian Chicken
17 Finish & Serve the Creamy Calabrian Chicken

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

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