Wellness Meal Prep Bundle with Chicken & Salmon

Wellness Meal Prep Bundle

with Chicken & Salmon

75 MIN
8 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
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.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
600 Calories Or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Keto Friendly
These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).
45g Of Protein
These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

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:
Spanish Salmon & Roasted Vegetables with Honey-Romesco Sauce
7-17 PersonalPoints range
Roasted Salmon & Couscous with Creamy Balsamic Dressing
8-15 PersonalPoints range
Caper-Dijon Chicken with Roasted Vegetables, Arugula & Walnuts
4-10 PersonalPoints range
Chicken & Currant Pesto with Vegetable Couscous & Parmesan
13-15 PersonalPoints range
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.
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  • Nutrition
    PER SERVING
  • Calories
    680 Cals (est.)
View Full Nutrition
Nutrition Label
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fresh
ingredients
Wellness Meal Prep Bundle with Chicken & Salmon
Title
  • 1 oz Sliced Roasted Red Peppers
  • ¼ cup Grated Parmesan Cheese
  • 2 Tbsps Sliced Roasted Almonds
  • 4 oz Arugula
  • ½ oz Pickled Peppadew Peppers
  • ¼ cup Roasted Walnuts
  • 18 oz Chopped Chicken Breast
  • 4 Skin-On Salmon Fillets
  • 2½ Tbsps Vegetable Demi-Glace
  • 1 Shallot
  • 5 oz Baby Spinach
  • ½ lb Mushrooms
  • 1 cup Yellow Couscous
  • 2 Poblano Peppers
  • 1½ lbs Sweet Potatoes
  • 1 Tbsp Tuscan Spice Blend (Ground Fennel Seeds, Whole Fennel Seeds, Ground Rosemary & Ground Sage)
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 Tbsp Spanish Spice Blend (Smoked Paprika, Ground Cumin, Ground Coriander, Dried Mexican Oregano, Cayenne Pepper & Ground Cinnamon)
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 lb Broccoli Florets
  • 1 tsp Preserved Lemon Purée
  • 1 Tbsp Dijonnaise
  • 2 Tbsps Dried Currants
  • ⅓ cup Basil Pesto
  • 1 Tbsp Capers
  • 2 Tbsps Balsamic Vinegar
  • 1 Tbsp Honey
  • 1 Tbsp Sherry Vinegar
  • 3 Tbsps Romesco Sauce (Contains Almonds)
  • 2 Tbsps Crème Fraîche
time-saving
tips & techniques
Prepare the ingredients
1 Prepare the ingredients

Preheat the oven to 450°F. Wash and dry the fresh produce for bulk cooking. Medium dice the sweet potatoes. Thinly slice the mushrooms. Peel and thinly slice the shallot. Cut off and discard the stems of the poblano peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thoroughly wash your hands, knife, and cutting board immediately after handling.

Roast the vegetables
2 Roast the vegetables

Line two sheet pans with foil. Transfer the diced sweet potatoes, diced poblano peppers, and broccoli florets to one sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 20 to 22 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven.

Roast the fish
3 Roast the fish

Meanwhile, pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the Spanish spice blend to coat (you may have extra). Season the remaining fish fillets on both sides with salt, pepper, and enough of the weeknight hero spice blend to coat (you may have extra). Transfer to the remaining sheet pan, skin side down. 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 the couscous
4 Cook the couscous

Meanwhile, in a medium pot, combine the couscous and 1 cup of water; season with salt and pepper. Heat to boiling on high. Once boiling, turn off the heat. Cover and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Turn off the heat and fluff with a fork.

Cook the chicken
5 Cook the chicken

Pat the chicken dry with paper towels. Place in a bowl; season with salt, pepper, and the Tuscan spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Transfer to a plate. Wipe out the pan.

Cook the vegetables & finish the couscous
6 Cook the vegetables & finish the couscous

In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the sliced mushrooms and sliced shallot. Season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and softened. Add the spinach, demi-glace (carefully, as the liquid may splatter), and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the liquid has cooked off and the spinach is wilted. Transfer to the pot of cooked couscous. Add the lemon purée and 2 tablespoons of olive oil; season with salt and pepper. Stir to combine. Taste, then season with salt and pepper if desired.

Make the Honey-Romesco Sauce
7 Make the Honey-Romesco Sauce

Combine the romesco sauce, sherry vinegar, and honey (kneading the packet before opening). Taste, then season with salt and pepper if desired.

Make the Creamy Balsamic Dressing
8 Make the Creamy Balsamic Dressing

Combine the balsamic vinegar and crème fraîche. Season with salt and pepper.

Make the Caper-Dijon Sauce
9 Make the Caper-Dijon Sauce

Roughly chop the capers. Combine the chopped capers and dijonnaise. Taste, then season with salt and pepper if desired.

Make the Currant Pesto
10 Make the Currant Pesto

Combine the pesto and currants. Taste, then season with salt and pepper if desired.

Assemble & Store the Spanish Salmon & Roasted Vegetables
11 Assemble & Store the Spanish Salmon & Roasted Vegetables

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1 roasted Spanish-spiced fish fillet 

Transfer the honey-romesco sauce to 2 small containers.

Assemble & Store the Roasted Salmon & Couscous
12 Assemble & Store the Roasted Salmon & Couscous

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable couscous 

• 1 roasted weeknight hero-spiced fish fillet 

Transfer the creamy balsamic dressing to 2 small containers.

Assemble & Store the Caper-Dijon Chicken
13 Assemble & Store the Caper-Dijon Chicken

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1/4 cooked chicken 

Transfer the caper-dijon sauce to 2 small containers.

Assemble & Store the Chicken & Currant Pesto
14 Assemble & Store the Chicken & Currant Pesto

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable couscous 

• 1/4 cooked chicken 

Transfer the currant pesto to 2 small containers.

Finish & Serve the Spanish Salmon & Roasted Vegetables
15 Finish & Serve the Spanish Salmon & Roasted Vegetables

Wash and dry half the arugula. Roughly chop the pickled peppers. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the fish and vegetables over the arugula. Garnish each serving with the honey-romesco sauce, chopped peppers, and almonds.

Finish & Serve the Roasted Salmon & Couscous
16 Finish & Serve the Roasted Salmon & Couscous

Roughly chop the roasted red peppers. Heat the finished fish and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy balsamic dressing and chopped roasted peppers.

Finish & Serve the Caper-Dijon Chicken
17 Finish & Serve the Caper-Dijon Chicken

Wash and dry the remaining arugula. Roughly chop the walnuts. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the chicken and vegetables over the remaining arugula. Garnish each serving with the caper-dijon sauce and chopped walnuts.

Finish & Serve the Chicken & Currant Pesto
18 Finish & Serve the Chicken & Currant Pesto

Heat the finished chicken and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant pesto and parmesan.

Tips from Home Chefs

Prepare the ingredients
1 Prepare the ingredients

Preheat the oven to 450°F. Wash and dry the fresh produce for bulk cooking. Medium dice the sweet potatoes. Thinly slice the mushrooms. Peel and thinly slice the shallot. Cut off and discard the stems of the poblano peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thoroughly wash your hands, knife, and cutting board immediately after handling.

2 Roast the vegetables

Line two sheet pans with foil. Transfer the diced sweet potatoes, diced poblano peppers, and broccoli florets to one sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 20 to 22 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven.

Roast the vegetables
Roast the fish
3 Roast the fish

Meanwhile, pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the Spanish spice blend to coat (you may have extra). Season the remaining fish fillets on both sides with salt, pepper, and enough of the weeknight hero spice blend to coat (you may have extra). Transfer to the remaining sheet pan, skin side down. 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 the couscous

Meanwhile, in a medium pot, combine the couscous and 1 cup of water; season with salt and pepper. Heat to boiling on high. Once boiling, turn off the heat. Cover and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Turn off the heat and fluff with a fork.

Cook the couscous
Cook the chicken
5 Cook the chicken

Pat the chicken dry with paper towels. Place in a bowl; season with salt, pepper, and the Tuscan spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Transfer to a plate. Wipe out the pan.

6 Cook the vegetables & finish the couscous

In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the sliced mushrooms and sliced shallot. Season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and softened. Add the spinach, demi-glace (carefully, as the liquid may splatter), and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the liquid has cooked off and the spinach is wilted. Transfer to the pot of cooked couscous. Add the lemon purée and 2 tablespoons of olive oil; season with salt and pepper. Stir to combine. Taste, then season with salt and pepper if desired.

Cook the vegetables & finish the couscous
Make the Honey-Romesco Sauce
7 Make the Honey-Romesco Sauce

Combine the romesco sauce, sherry vinegar, and honey (kneading the packet before opening). Taste, then season with salt and pepper if desired.

8 Make the Creamy Balsamic Dressing

Combine the balsamic vinegar and crème fraîche. Season with salt and pepper.

Make the Creamy Balsamic Dressing
Make the Caper-Dijon Sauce
9 Make the Caper-Dijon Sauce

Roughly chop the capers. Combine the chopped capers and dijonnaise. Taste, then season with salt and pepper if desired.

10 Make the Currant Pesto

Combine the pesto and currants. Taste, then season with salt and pepper if desired.

Make the Currant Pesto
Assemble & Store the Spanish Salmon & Roasted Vegetables
11 Assemble & Store the Spanish Salmon & Roasted Vegetables

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1 roasted Spanish-spiced fish fillet 

Transfer the honey-romesco sauce to 2 small containers.

12 Assemble & Store the Roasted Salmon & Couscous

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable couscous 

• 1 roasted weeknight hero-spiced fish fillet 

Transfer the creamy balsamic dressing to 2 small containers.

Assemble & Store the Roasted Salmon & Couscous
Assemble & Store the Caper-Dijon Chicken
13 Assemble & Store the Caper-Dijon Chicken

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1/4 cooked chicken 

Transfer the caper-dijon sauce to 2 small containers.

14 Assemble & Store the Chicken & Currant Pesto

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable couscous 

• 1/4 cooked chicken 

Transfer the currant pesto to 2 small containers.

Assemble & Store the Chicken & Currant Pesto
Finish & Serve the Spanish Salmon & Roasted Vegetables
15 Finish & Serve the Spanish Salmon & Roasted Vegetables

Wash and dry half the arugula. Roughly chop the pickled peppers. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the fish and vegetables over the arugula. Garnish each serving with the honey-romesco sauce, chopped peppers, and almonds.

16 Finish & Serve the Roasted Salmon & Couscous

Roughly chop the roasted red peppers. Heat the finished fish and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy balsamic dressing and chopped roasted peppers.

Finish & Serve the Roasted Salmon & Couscous
Finish & Serve the Caper-Dijon Chicken
17 Finish & Serve the Caper-Dijon Chicken

Wash and dry the remaining arugula. Roughly chop the walnuts. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the chicken and vegetables over the remaining arugula. Garnish each serving with the caper-dijon sauce and chopped walnuts.

18 Finish & Serve the Chicken & Currant Pesto

Heat the finished chicken and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the currant pesto and parmesan.

Finish & Serve the Chicken & Currant Pesto
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