Wellness Meal Prep Bundle with Chicken & Salmon

Wellness Meal Prep Bundle

with Chicken & Salmon

65 MIN
8 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
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.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
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 balanced lifestyle. These meals showcase a wide variety of vegetables and whole grains, as well as lean proteins and moderate portions of dairy. These meals are well-balanced and consider the contribution of calories, fat, saturated fat and sodium to the daily diet.

This week's meals are:
Sweet & Spicy Salmon with Vegetable Brown Rice & Marinated Cucumbers
4-18 PersonalPoints range per serving
Togarashi Chicken Salad with Shishito Peppers, Corn & Sesame Seeds
5-10 PersonalPoints range per serving
To learn more about WW's points program, 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 PersonalPoints? Choose nonstick cooking spray (0 PersonalPoints) instead of olive oil (1 PersonalPoint per teaspoon) to coat your pan before heating.

Get Cooking

Dietary Information Wellness

This meal was designed in collaboration with nutritionists with your holistic health in mind.

WW Recommended
  • Nutrition
    PER SERVING
  • Calories
    690 Cals (est.)
View Full Nutrition
Nutrition Label
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fresh
ingredients
Wellness Meal Prep Bundle with Chicken & Salmon
Title
  • 4 Skin-On Salmon Fillets
  • 3 Tbsps Roasted Cashews
  • 2 Persian Cucumbers
  • 2 Tbsps Mirin (Salted Cooking Wine)
  • 1⅛ cups Brown Rice
  • 1 Tbsp Gochujang
  • 2 tsps Date Syrup
  • 4 Boneless, Skinless Chicken Breasts
  • 2 Tbsps Tahini
  • 3 Tbsps Roasted Peanuts
  • 1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
  • 2 Romaine Lettuce Hearts
  • 1 Tbsp Sambal Oelek
  • 1 bunch Mint
  • 1 tsp Black & White Sesame Seeds
  • 2 Tbsps Sesame Oil
  • 4 tsps Honey
  • 4 ears Of Corn
  • 2 Tbsps Soy Sauce
  • ¼ tsp Crushed Red Pepper Flakes
  • 2 Red Onions
  • 2 Bell Peppers
  • 6 oz Shishito Peppers
  • 1 Tbsp Rice Vinegar
time-saving
tips & techniques
Prepare the ingredients
1 Prepare the ingredients

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Halve, peel, and thinly slice the onions. Cut off and discard the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice. Remove any husks and silks from the corn; cut the kernels off the cobs. Cut off and discard the stems of the shishito peppers; cut crosswise into 1/2-inch pieces. Thoroughly wash your hands, knife, and cutting board immediately after handling.

Cook the rice
2 Cook the rice

In a medium pot, combine the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.

Roast the fish
3 Roast the fish

Meanwhile, line a sheet pan with foil. Pat the fish dry with paper towels; season with salt and pepper on both sides. Transfer to the sheet pan and arrange skin side down. Drizzle with olive oil. Roast 12 to 15 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.  

Cook & slice the chicken
4 Cook & slice the chicken

Pat the chicken dry with paper towels; season on both sides with salt, pepper, and the togarashi. In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through.* Transfer to a cutting board; when cool enough to handle, slice crosswise. Rinse and wipe out the pan. 

*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.

Cook the vegetables & finish the rice
5 Cook the vegetables & finish the rice

In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the shishito pepper pieces, sliced onions, sliced bell peppers, and corn kernels; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned. Add the vinegar (carefully, as the liquid may splatter), soy sauce, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 1 to 2 minutes, or until thoroughly combined and the vegetables are softened. Turn off the heat. Leaving the rest in the pan, transfer half the cooked vegetables to the pot of cooked rice; stir to combine. Taste, then season with salt and pepper if desired.

Finish & serve the salmon
6 Finish & serve the salmon

STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish. 

FINISH & SERVE: Thinly slice the cucumbers into rounds. In a bowl, combine the sliced cucumbers and mirin; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired. Roughly chop the cashews. In a bowl, combine the gochujang and date syrup. Serve the roasted fish with the finished rice. Top the fish with the sauce. Garnish with the marinated cucumbers and chopped cashews. Enjoy! 

Finish & serve the chicken salad
7 Finish & serve the chicken salad

STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish. 

FINISH & SERVE: Roughly chop the lettuce. Roughly chop the peanuts. Pick the mint leaves off the stems. In a large bowl, whisk together the honey (kneading the packet before opening), sesame oil, tahini, 1 tablespoon of olive oil, 2 tablespoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be. Add the chopped lettuce and remaining cooked vegetables. Toss to combine. Taste, then season with salt and pepper if desired. Serve the salad topped with the sliced chicken. Garnish with the chopped peanuts, sesame seeds, and mint leaves (tearing just before adding). Enjoy! 

Reheat the salmon
8 Reheat the salmon

If you saved the dish for later, reheat the fish and rice in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.

Reheat the chicken
9 Reheat the chicken

If you saved the dish for later, reheat the chicken in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.

Tips from Home Chefs

Prepare the ingredients
1 Prepare the ingredients

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Halve, peel, and thinly slice the onions. Cut off and discard the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice. Remove any husks and silks from the corn; cut the kernels off the cobs. Cut off and discard the stems of the shishito peppers; cut crosswise into 1/2-inch pieces. Thoroughly wash your hands, knife, and cutting board immediately after handling.

2 Cook the rice

In a medium pot, combine the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.

Cook the rice
Roast the fish
3 Roast the fish

Meanwhile, line a sheet pan with foil. Pat the fish dry with paper towels; season with salt and pepper on both sides. Transfer to the sheet pan and arrange skin side down. Drizzle with olive oil. Roast 12 to 15 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.  

4 Cook & slice the chicken

Pat the chicken dry with paper towels; season on both sides with salt, pepper, and the togarashi. In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through.* Transfer to a cutting board; when cool enough to handle, slice crosswise. Rinse and wipe out the pan. 

*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.

Cook & slice the chicken
Cook the vegetables & finish the rice
5 Cook the vegetables & finish the rice

In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the shishito pepper pieces, sliced onions, sliced bell peppers, and corn kernels; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned. Add the vinegar (carefully, as the liquid may splatter), soy sauce, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 1 to 2 minutes, or until thoroughly combined and the vegetables are softened. Turn off the heat. Leaving the rest in the pan, transfer half the cooked vegetables to the pot of cooked rice; stir to combine. Taste, then season with salt and pepper if desired.

6 Finish & serve the salmon

STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish. 

FINISH & SERVE: Thinly slice the cucumbers into rounds. In a bowl, combine the sliced cucumbers and mirin; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired. Roughly chop the cashews. In a bowl, combine the gochujang and date syrup. Serve the roasted fish with the finished rice. Top the fish with the sauce. Garnish with the marinated cucumbers and chopped cashews. Enjoy! 

Finish & serve the salmon
Finish & serve the chicken salad
7 Finish & serve the chicken salad

STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish. 

FINISH & SERVE: Roughly chop the lettuce. Roughly chop the peanuts. Pick the mint leaves off the stems. In a large bowl, whisk together the honey (kneading the packet before opening), sesame oil, tahini, 1 tablespoon of olive oil, 2 tablespoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be. Add the chopped lettuce and remaining cooked vegetables. Toss to combine. Taste, then season with salt and pepper if desired. Serve the salad topped with the sliced chicken. Garnish with the chopped peanuts, sesame seeds, and mint leaves (tearing just before adding). Enjoy! 

8 Reheat the salmon

If you saved the dish for later, reheat the fish and rice in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.

Reheat the salmon
Reheat the chicken
9 Reheat the chicken

If you saved the dish for later, reheat the chicken in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.

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