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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:
Yuzu Kosho-Honey Trout with Veggie Rice & Sesame Seeds
12 green SmartPoints® per serving
8 blue SmartPoints® per serving
5 purple SmartPoints® per serving
Roasted Trout & Corn Salad with Red Pepper Dressing
11 green SmartPoints® per serving
3 blue SmartPoints® per serving
3 purple SmartPoints® per serving
Gochujang Turkey Meatballs with Roasted Vegetable Rice
13 green SmartPoints® per serving
13 blue SmartPoints® per serving
10 purple SmartPoints® per serving
Ricotta Turkey Meatballs over Creamy Salsa Verde Corn Salad
17 green SmartPoints® per serving
13 blue SmartPoints® per serving
13 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. Pat the fish dry with paper towels; season on both sides with salt, pepper, and the weeknight hero spice blend. Transfer to one sheet pan, skin side down. Roast 15 to 17 minutes, or until browned and cooked through.* Transfer to a plate. Discard the foil, then carefully line the sheet pan with a separate piece of foil.
*The USDA recommends a minimum safe cooking temperature of 145°F for fish.
Meanwhile, in a bowl, combine the turkey, breadcrumbs, ricotta, and smoky spice blend. Season with salt and pepper; gently mix to combine. Shape the mixture into 12 tightly packed meatballs. Transfer to the remaining sheet pan. Bake 15 to 17 minutes, or until browned and cooked through.* Remove from the oven.
*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.
Meanwhile, add the rice to the pot of boiling water. Cook, uncovered, 17 to 19 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 stem ends of the brussels sprouts; halve lengthwise. Peel the carrots; halve lengthwise, then cut crosswise into 1/2-inch pieces. Halve and peel the onion; cut into 1/2-inch-thick wedges, keeping the layers intact. Peel and finely chop the shallot. Remove any husks and silks from the corn; cut the kernels off the cobs. Thinly slice the cucumbers into rounds. Halve the tomatoes. In a bowl, combine the sliced cucumbers, halved tomatoes, and vinegar. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.
Transfer the halved brussels sprouts, carrot pieces, and onion wedges to the reserved sheet pan. 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 rice; add the soy sauce and stir to combine. Taste, then season with salt and pepper if desired.
Meanwhile, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped shallot and corn kernels; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened (be careful, as the corn may pop as it cooks). Turn off the heat. Taste, then season with salt and pepper if desired.
Combine the yuzu kosho and honey (kneading the packet before opening). Taste, then season with salt and pepper if desired.
Roughly chop the roasted peppers. Combine the green goddess dressing and chopped peppers. Taste, then season with salt and pepper if desired.
Combine the date syrup and as much of the gochujang as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.
Combine the salsa verde and yogurt. Season with salt and pepper.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished vegetable rice
• 1 roasted fish fillet
Transfer the yuzu kosho honey to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 cooked corn
• 1/4 marinated vegetables
• 1 roasted fish fillet
Transfer the red pepper dressing to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished vegetable rice
• 3 baked meatballs
Transfer the gochujang sauce to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 cooked corn
• 1/4 marinated vegetables
• 3 baked meatballs
Transfer the creamy salsa verde to 2 small containers.
Heat the finished fish and vegetable rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the yuzu kosho honey and sesame seeds.
Wash and dry the lettuce; roughly chop half the leaves. Roughly chop the pepitas. Top the chopped lettuce with the finished fish and vegetables. Garnish each serving with the red pepper dressing and chopped pepitas.
Roughly chop the peanuts. Heat the finished meatballs and vegetable rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the gochujang sauce and chopped peanuts.
Roughly chop the remaining lettuce. Roughly chop the pistachios. Top the chopped lettuce with the finished meatballs and vegetables. Garnish each serving with the creamy salsa verde, chopped pistachios, and sweety drop peppers.
Tips from Home Chefs