Meal Prep_Signature 1

Meal Prep_Signature 1

Group Created with Sketch. 94 min
Mediterranean i
Wellness at Blue Apron
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Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended by the USDA Dietary Guidelines for Americans to promote health and wellness, which 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.
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  • icon-servings Created with Sketch.
    8 Servings
  • icon-nutrition Created with Sketch. Est. 555 Cals/serving
fresh
ingredients
Meal Prep_Signature 1
Title
  • 4 Boneless, Skinless Chicken Breasts
  • 1 lb Broccoli
  • 2 Zucchini
  • 1 lb Sweet Potato
  • 1⅛ cups Brown Rice
  • 2 Tbsps Hoisin Sauce
  • 1 Tbsp Sambal Oelek
  • 1 Tbsp Rice Vinegar
  • 1 tsp Black & White Sesame Seeds
  • 3 Tbsps Ranch Dressing
  • 1 Tbsp Hot Sauce
  • 2 Tbsps Sweet Pickle Relish
  • 3 Tbsps Roasted Peanuts
  • 1½ tsps Calabrian Chile Paste
  • 1 Tbsp Capers
  • 1 oz Castelvetrano Olives
  • 2 Tbsps Sliced Roasted Almonds
  • 2 Tbsps Savory Tomato Chutney
  • ½ cup Plain Nonfat Greek Yogurt
  • 1½ Tbsps Golden Raisins
  • 3 Tbsps Roasted Cashews
  • 1⅛ lbs Thinly Sliced Beef
  • 1 Tbsp Red Harissa Paste
step-by-step
instructions
Roast the chicken:
1 Roast 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. Evenly top 2 of the pieces of chicken with the tomato chutney. Roast 16 to 18 minutes, or until the chicken is browned and cooked through*. Leaving the oven on, remove from the oven. 

Cook the rice:
2 Cook the rice:

Meanwhile, add the rice to the pot of boiling water and cook, uncovered, 17 to 19 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare the ingredients:
3 Prepare the ingredients:

Meanwile, wash and dry the fresh produce for bulk cooking. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut into small florets. Halve the sweet potatoes lengthwise, then thinly slice crosswise. Combine in a bowl. Medium dice the zucchini

Roast the broccoli & sweet potatoes:
4 Roast the broccoli & sweet potatoes:

Line 2 separate sheet pans with foil. Divide the prepared broccoli and sweet potatoes between the prepared sheet pans. Drizzle with olive oil and season with salt and pepper. Toss to coat. Roast 16 to 18 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven. 

Cook the beef:
5 Cook the beef:

Meanwhile, pat the beef dry with paper towels; season with salt and pepper. In a large pan (nonstick if you have), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned beef in an even layer and cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring frequently, 2 to 3 minutes, or until the beef is browned and cooked through. Transfer to a plate. Rinse and wipe out the pan. 

Cook the zucchini & finish the rice:
6 Cook the zucchini & finish the rice:

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced zucchini in an even layer and 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 rice. Stir to combine. 

7 Sauce [harissa yogurt]:

Combine the yogurt, harissa, raisins, 1 teaspoon of olive oil, and 2 teaspoons water. Season with salt and pepper.

8 Sauce [spicy tapenade]:

 Roughly chop the olives. Combine the chile paste, capers, chopped olives, and 1 tablespoon of olive oil. 

9 Sauce [spicy ranch]:

Combine the ranch dressing, hot sauce, and pickle relish.

10 Sauce [spicy hoisin]:

Combine the hoisin sauce, sambal oelek, and vinegar.

11 Assemble & store [tomato achaar chicken]:

In each container combine: 1 tomato chutney chicken breast

1/4 roasted broccoli & sweet potatoes

Transfer the harissa yogurt to 2 small containers. 

12 Assemble & store [chicken & zucchini rice]:

In each container combine: 1 roast chicken breast

1/4 zucchini rice

Transfer the spicy tapenade to 2 small containers.

13 Assemble & store [beef & roasted veg]:

In each container combine: 1/4 cooked beef

1/4 roasted broccoli & sweet potatoes

Transfer the spicy ranch to 2 small containers. 

14 Assemble & store [beef & zucchini rice]:

In each container combine: 1/4 cooked beef

1/4 zucchini rice

Transfer the spicy hoisin sauce to 2 small containers. 

Finish & serve [tomato achaar chicken]:
15 Finish & serve [tomato achaar chicken]:

Heat the tomato chutney chicken and roasted vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish with the harissa yogurt.  

Finish & serve [chicken & zucchini rice]:
16 Finish & serve [chicken & zucchini rice]:

Heat the roast chicken and zucchini rice in the microwave 1 to 2 minutes, or until heated through. Garnish with the spicy tapenade. Top with the sliced almonds.

Finish & serve [beef & roasted veg]:
17 Finish & serve [beef & roasted veg]:

Roughly chop the peanuts. Heat the cooked beef and roasted vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish with the spicy ranch and chopped peanuts

Finish & serve [beef & zucchini rice]:
18 Finish & serve [beef & zucchini rice]:

Roughly chop the cashews. Heat the cooked beef and zucchini rice in the microwave 1 to 2 minutes, or until heated through. Garnish with the spicy hoisin sauce, cashews, and sesame seeds

Tips from Home Chefs

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Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

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!

Get This Recipe Delivered
Roast the chicken:
1 Roast 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. Evenly top 2 of the pieces of chicken with the tomato chutney. Roast 16 to 18 minutes, or until the chicken is browned and cooked through*. Leaving the oven on, remove from the oven. 

2 Cook the rice:

Meanwhile, add the rice to the pot of boiling water and cook, uncovered, 17 to 19 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Cook the rice:
Prepare the ingredients:
3 Prepare the ingredients:

Meanwile, wash and dry the fresh produce for bulk cooking. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut into small florets. Halve the sweet potatoes lengthwise, then thinly slice crosswise. Combine in a bowl. Medium dice the zucchini

4 Roast the broccoli & sweet potatoes:

Line 2 separate sheet pans with foil. Divide the prepared broccoli and sweet potatoes between the prepared sheet pans. Drizzle with olive oil and season with salt and pepper. Toss to coat. Roast 16 to 18 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven. 

Roast the broccoli & sweet potatoes:
Cook the beef:
5 Cook the beef:

Meanwhile, pat the beef dry with paper towels; season with salt and pepper. In a large pan (nonstick if you have), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned beef in an even layer and cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring frequently, 2 to 3 minutes, or until the beef is browned and cooked through. Transfer to a plate. Rinse and wipe out the pan. 

6 Cook the zucchini & finish the rice:

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced zucchini in an even layer and 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 rice. Stir to combine. 

Cook the zucchini & finish the rice:
7 Sauce [harissa yogurt]:

Combine the yogurt, harissa, raisins, 1 teaspoon of olive oil, and 2 teaspoons water. Season with salt and pepper.

8 Sauce [spicy tapenade]:

 Roughly chop the olives. Combine the chile paste, capers, chopped olives, and 1 tablespoon of olive oil. 

9 Sauce [spicy ranch]:

Combine the ranch dressing, hot sauce, and pickle relish.

10 Sauce [spicy hoisin]:

Combine the hoisin sauce, sambal oelek, and vinegar.

11 Assemble & store [tomato achaar chicken]:

In each container combine: 1 tomato chutney chicken breast

1/4 roasted broccoli & sweet potatoes

Transfer the harissa yogurt to 2 small containers. 

12 Assemble & store [chicken & zucchini rice]:

In each container combine: 1 roast chicken breast

1/4 zucchini rice

Transfer the spicy tapenade to 2 small containers.

13 Assemble & store [beef & roasted veg]:

In each container combine: 1/4 cooked beef

1/4 roasted broccoli & sweet potatoes

Transfer the spicy ranch to 2 small containers. 

14 Assemble & store [beef & zucchini rice]:

In each container combine: 1/4 cooked beef

1/4 zucchini rice

Transfer the spicy hoisin sauce to 2 small containers. 

Finish & serve [tomato achaar chicken]:
15 Finish & serve [tomato achaar chicken]:

Heat the tomato chutney chicken and roasted vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish with the harissa yogurt.  

16 Finish & serve [chicken & zucchini rice]:

Heat the roast chicken and zucchini rice in the microwave 1 to 2 minutes, or until heated through. Garnish with the spicy tapenade. Top with the sliced almonds.

Finish & serve [chicken & zucchini rice]:
Finish & serve [beef & roasted veg]:
17 Finish & serve [beef & roasted veg]:

Roughly chop the peanuts. Heat the cooked beef and roasted vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish with the spicy ranch and chopped peanuts

18 Finish & serve [beef & zucchini rice]:

Roughly chop the cashews. Heat the cooked beef and zucchini rice in the microwave 1 to 2 minutes, or until heated through. Garnish with the spicy hoisin sauce, cashews, and sesame seeds

Finish & serve [beef & zucchini rice]: