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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:
Soy-Sambal Trout with Cashews & Sautéed Veggies
9 green SmartPoints® per serving
5 blue SmartPoints® per serving
5 purple SmartPoints® per serving
Oregano-Roasted Trout with Veggie Farro & Honey Mustard
13 green SmartPoints® per serving
9 blue SmartPoints® per serving
4 purple SmartPoints® per serving
Hoisin-Turkey Meatballs with Togarashi Veggies & Sesame Seeds
10 green SmartPoints® per serving
10 blue SmartPoints® per serving
10 purple SmartPoints® per serving
Ricotta Turkey Meatballs with Farro & Spicy Tzatziki
15 green SmartPoints® per serving
15 blue SmartPoints® per serving
10 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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Preheat the oven to 450°F. Line two sheet pans with foil. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. In a bowl, combine the turkey, breadcrumbs, ricotta, and weeknight hero spice blend. Season with salt and pepper; gently mix to combine. Shape the mixture into 12 tightly packed meatballs. Transfer to one sheet pan. Bake 15 to 17 minutes, or until browned and cooked through.* Remove from the oven. Reserving the sheet pan, transfer to a plate. Discard the foil.
*The USDA recommends a minimum safe cooking temperature of 165°F for turkey.
Meanwhile, pat the fish dry with paper towels; season on both sides with salt and pepper. Evenly coat 2 fish fillets on both sides with the oregano. Transfer to the remaining sheet pan, skin side down. Arrange in an even layer. Roast 15 to 17 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.
Meanwhile, 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.
Meanwhile, wash and dry the fresh produce for bulk cooking. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut into small florets. Halve and peel the onions. Thinly slice one onion. Cut the remaining onion into 1-inch-wide wedges. Peel the carrots; thinly slice on an angle. Cut off and discard any stem ends from the green beans. Peel the ginger; finely chop to get to get 1 tablespoon (you may have extra).
Line the reserved sheet pan with foil. Transfer the quartered peppers, onion wedges, and broccoli florets to the foil. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to the pot of cooked farro; add the raisins, red wine vinegar, and a drizzle of olive oil. Stir to combine. Taste, then season with salt and pepper if desired.
In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced onion and sliced carrots; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the green beans, chopped ginger, and togarashi. Season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until softened. Turn off the heat.
Combine the soy sauce, sesame oil, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be.
Combine the mustard, apple cider vinegar, and honey (kneading the packet before opening). Season with salt and pepper.
Combine the hoisin sauce and rice vinegar.
Combine the tzatziki 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.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 togarashi vegetables
• 1 plain roasted fish fillet
Transfer the soy-sambal sauce to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished farro
• 1 oregano-roasted fish fillet
Transfer the honey mustard to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 togarashi vegetables
• 3 baked meatballs
Transfer the hoisin sauce to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished farro
• 3 baked meatballs
Transfer the spicy tzatziki to 2 small containers.
Roughly chop the cashews. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the soy-sambal sauce and chopped cashews.
Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the pistachios. Heat the finished fish and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the honey mustard, chopped parsley, and chopped pistachios.
Roughly chop the peanuts. Heat the finished meatballs and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the hoisin sauce, chopped peanuts, and sesame seeds.
Wash and dry the mint; pick the leaves off the stems. Heat the finished meatballs and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy tzatziki, almonds, and mint leaves (tearing just before adding).
Tips from Home Chefs