Carb Conscious

with Roasted Chicken & Salmon

95 MIN

8 Servings

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Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

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Vegan

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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

See Plans

Nutrition

PER SERVING
Calories

860 Cals (est.)

View Full Nutrition

fresh

ingredients

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
2 Tbsps Mayonnaise
1 Tbsp Rice Vinegar
1 tsp Black & White Sesame Seeds
1 Tbsp Chesapeake Spice Blend (Sweet Paprika, Celery Seeds, Ground Yellow Mustard & Ground Bay Leaves)
2 Tbsps Crème Fraîche
1½ Tbsps Maple Syrup
3 Tbsps Roasted Peanuts
½ oz Sweet Piquante Peppers
1 Tbsp Creamy Mustard Sauce
¼ cup Roasted Walnuts
2 oz Pickle Chips
⅓ cup Asian-Style Sautéed Aromatics
3 Tbsps Roasted Cashews
2 Tbsps Roasted Pistachios
¼ cup Grated Romano Cheese
1 bunch Kale

step-by-step

instructions

Cook Along

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.

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.

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.

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.

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).

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.

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.

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.

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.

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.