Carb Conscious with Roasted Chicken & Salmon

Carb Conscious

with Roasted Chicken & Salmon

95 MIN
8 Servings
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Vegetarian
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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.
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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.

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:
• Salmon & Spicy Mayo over Kale & Farro
• Roasted Salmon & Quinoa with Creamy Pickle Sauce
• Currant Pesto Chicken with Quinoa & Zucchini
• Maple-Mustard Chicken with Farro, Kale & Walnuts

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  • Nutrition
    PER SERVING
  • Calories
    860 Cals (est.)
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ingredients
Carb Conscious with Roasted Chicken & Salmon
Title
  • 4 Boneless, Skinless Chicken Breasts
  • 2 10-Oz Skin-On Salmon Fillets
  • 2 Zucchini
  • 1 cup Red Quinoa
  • 1 cup Semi-Pearled Farro
  • ⅓ cup Basil Pesto
  • 2 Tbsps Dried Currants
  • 2 tsps Gochujang
  • 1 Tbsp Rice Vinegar
  • 2 Tbsps Mayonnaise
  • 1 tsp Black & White Sesame Seeds
  • 1 Tbsp Chesapeake Spice Blend (Sweet Paprika, Celery Seeds, Ground Yellow Mustard & Ground Bay Leaves)
  • 1½ Tbsps Maple Syrup
  • 2 Tbsps Crème Fraîche
  • 3 Tbsps Roasted Peanuts
  • ½ oz Sweet Piquante Peppers
  • 1 Tbsp Creamy Mustard Sauce
  • ⅓ cup Asian-Style Sautéed Aromatics
  • ¼ cup Roasted Walnuts
  • 2 oz Pickle Chips
  • 3 Tbsps Roasted Cashews
  • 1 bunch Kale
  • ¼ cup Grated Romano Cheese
  • 2 Tbsps Roasted Pistachios
Cook & slice the chicken:
1 Cook & slice the chicken:

Preheat the oven 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 chicken dry with paper towels. Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Roast 18 to 20 minutes, or until cooked through.* Leaving the oven on, transfer the cooked chicken to a cutting board. When cool enough to handle, slice crosswise. 

* An instant-read thermometer should register 165°F for chicken.

Cook the fish:
2 Cook the fish:

Meanwhile, line a separate sheet pan with foil. Pat the fish dry with paper towels. Transfer to a cutting board, skin side down; cut each fillet into 2 equal-sized pieces.Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat and 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 for salmon.

Cook the farro:
3 Cook the farro:

Meanwhile, add the farro to the pot of boiling water and cook, uncovered, 18 to  20 minutes, or until tender. Drain thoroughly and transfer to a large bowl. Refill the pot 3/4 of the way up with salted water; cover and heat to boiling on high. 

Prepare the ingredients:
4 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Separate the kale leaves from the stems; discard the stems, then roughly chop  the leaves. Medium dice the zucchini

Cook the quinoa:
5 Cook the quinoa:

Add the quinoa to the same pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Cook the kale & finish the farro:
6 Cook the kale & finish the farro:

Meanwhile, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped kale. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Season with salt and pepper; add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Transfer to the bowl of cooked farro; stir to combine. Wipe out the pan.

Cook the zucchini & finish the quinoa:
7 Cook the zucchini & finish the quinoa:

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced zucchini in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Season with salt and pepper. Continue to cook, stirring frequently,  1 to 2 minutes, or until softened. Transfer to the pot of cooked quinoa; stir to combine. 

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

Roughly chop the piquante peppers. Combine the creamy mustard sauce, maple syrup, and chopped peppers.

Make the Currant Pesto:
9 Make the Currant Pesto:

Combine the pesto and currants.

Make the Creamy Pickle Sauce:
10 Make the Creamy Pickle Sauce:

Roughly chop the pickles. Combine the crème fraîche, chopped pickles, 1 teaspoon of water, and half the spice blend (you will have extra). 

Make the Spicy Mayo:
11 Make the Spicy Mayo:

Combine the gochujuang, vinegar, and mayonnaise.

Assemble & Store the Maple-Mustard Chicken:
12 Assemble & Store the Maple-Mustard Chicken:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece sliced chicken

• 1/4 finished farro and kale

Transfer the maple-mustard sauce to 2 small containers. 

Assemble & Store the Currant Pesto Chicken:
13 Assemble & Store the Currant Pesto Chicken:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece sliced chicken

• 1/4 finished quinoa and zucchini

Transfer the currant pesto to 2 small containers. 

Assemble & Store the Roasted Salmon & Quinoa:
14 Assemble & Store the Roasted Salmon & Quinoa:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece cooked fish

• 1/4 finished quinoa and zucchini

Transfer the creamy pickle sauce to 2 small containers. 

Assemble & Store the Salmon & Spicy Mayo:
15 Assemble & Store the Salmon & Spicy Mayo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece cooked fish

• 1/4 finished farro and kale

Transfer the spicy mayo to  2 small containers. 

Finish & Serve the Maple-Mustard Chicken:
16 Finish & Serve the Maple-Mustard Chicken:

Makes 2 servings:

Roughly chop the walnuts. Heat the finished chicken and farro in the microwave  1 to 2 minutes, or until heated through. Garnish each serving with the maple-mustard sauce and chopped walnuts. 

Finish & Serve the Currant Pesto Chicken:
17 Finish & Serve the Currant Pesto Chicken:

Makes 2 servings:

Roughly chop the pistachios. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant pesto, cheese, and chopped pistachios.

Finish & Serve the Roasted Salmon & Quinoa:
18 Finish & Serve the Roasted Salmon & Quinoa:

Makes 2 servings:

Roughly chop the peanuts. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy pickle sauce and chopped peanuts.

Finish & Serve the Salmon & Spicy Mayo:
19 Finish & Serve the Salmon & Spicy Mayo:

Makes 2 servings:

Roughly chop the cashews. Evenly top the finished fish and farro with the sautéed aromatics. Heat in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy mayo, chopped cashews, and sesame seeds.

Tips from Home Chefs

Cook & slice the chicken:
1 Cook & slice the chicken:

Preheat the oven 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 chicken dry with paper towels. Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Roast 18 to 20 minutes, or until cooked through.* Leaving the oven on, transfer the cooked chicken to a cutting board. When cool enough to handle, slice crosswise. 

* An instant-read thermometer should register 165°F for chicken.

2 Cook the fish:

Meanwhile, line a separate sheet pan with foil. Pat the fish dry with paper towels. Transfer to a cutting board, skin side down; cut each fillet into 2 equal-sized pieces.Transfer to the sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat and 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 for salmon.

Cook the fish:
Cook the farro:
3 Cook the farro:

Meanwhile, add the farro to the pot of boiling water and cook, uncovered, 18 to  20 minutes, or until tender. Drain thoroughly and transfer to a large bowl. Refill the pot 3/4 of the way up with salted water; cover and heat to boiling on high. 

4 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Separate the kale leaves from the stems; discard the stems, then roughly chop  the leaves. Medium dice the zucchini

Prepare the ingredients:
Cook the quinoa:
5 Cook the quinoa:

Add the quinoa to the same pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

6 Cook the kale & finish the farro:

Meanwhile, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped kale. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Season with salt and pepper; add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Transfer to the bowl of cooked farro; stir to combine. Wipe out the pan.

Cook the kale & finish the farro:
Cook the zucchini & finish the quinoa:
7 Cook the zucchini & finish the quinoa:

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced zucchini in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Season with salt and pepper. Continue to cook, stirring frequently,  1 to 2 minutes, or until softened. Transfer to the pot of cooked quinoa; stir to combine. 

8 Make the Maple-Mustard Sauce:

Roughly chop the piquante peppers. Combine the creamy mustard sauce, maple syrup, and chopped peppers.

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

Combine the pesto and currants.

10 Make the Creamy Pickle Sauce:

Roughly chop the pickles. Combine the crème fraîche, chopped pickles, 1 teaspoon of water, and half the spice blend (you will have extra). 

Make the Creamy Pickle Sauce:
Make the Spicy Mayo:
11 Make the Spicy Mayo:

Combine the gochujuang, vinegar, and mayonnaise.

12 Assemble & Store the Maple-Mustard Chicken:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece sliced chicken

• 1/4 finished farro and kale

Transfer the maple-mustard sauce to 2 small containers. 

Assemble & Store the Maple-Mustard Chicken:
Assemble & Store the Currant Pesto Chicken:
13 Assemble & Store the Currant Pesto Chicken:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece sliced chicken

• 1/4 finished quinoa and zucchini

Transfer the currant pesto to 2 small containers. 

14 Assemble & Store the Roasted Salmon & Quinoa:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece cooked fish

• 1/4 finished quinoa and zucchini

Transfer the creamy pickle sauce to 2 small containers. 

Assemble & Store the Roasted Salmon & Quinoa:
Assemble & Store the Salmon & Spicy Mayo:
15 Assemble & Store the Salmon & Spicy Mayo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece cooked fish

• 1/4 finished farro and kale

Transfer the spicy mayo to  2 small containers. 

16 Finish & Serve the Maple-Mustard Chicken:

Makes 2 servings:

Roughly chop the walnuts. Heat the finished chicken and farro in the microwave  1 to 2 minutes, or until heated through. Garnish each serving with the maple-mustard sauce and chopped walnuts. 

Finish & Serve the Maple-Mustard Chicken:
Finish & Serve the Currant Pesto Chicken:
17 Finish & Serve the Currant Pesto Chicken:

Makes 2 servings:

Roughly chop the pistachios. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant pesto, cheese, and chopped pistachios.

18 Finish & Serve the Roasted Salmon & Quinoa:

Makes 2 servings:

Roughly chop the peanuts. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy pickle sauce and chopped peanuts.

Finish & Serve the Roasted Salmon & Quinoa:
Finish & Serve the Salmon & Spicy Mayo:
19 Finish & Serve the Salmon & Spicy Mayo:

Makes 2 servings:

Roughly chop the cashews. Evenly top the finished fish and farro with the sautéed aromatics. Heat in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy mayo, chopped cashews, and sesame seeds.

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