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Wellness Meal Prep Bundle
with Chicken & Salmon
65 MIN
8 Servings
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:
Achaar-Honey Salmon & Vegetables with Cilantro Yogurt & Mint
7-17 PersonalPoints range per serving
Chicken & Vegetable Couscous Skillet with Lemon Labneh & Pistachios
11-13 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.
CLICK FOR RECIPE CARD
Dietary Information Wellness
This meal was designed in collaboration with nutritionists with your holistic health in mind.
WW Recommended
-
NutritionPER SERVING
-
Calories660 Cals (est.)
View Full Nutrition
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Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.
fresh
ingredients
Title
-
4 Skin-On Salmon Fillets
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1 bunch Mint
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3 Tbsps Roasted Cashews
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½ cup Plain Nonfat Greek Yogurt
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¼ cup Cilantro Sauce
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2 tsps Vadouvan Curry Powder
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1½ lbs Sweet Potatoes
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¼ cup Tomato Achaar
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2 tsps Honey
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18 oz Boneless Chicken Breast Pieces
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1 oz Sweety Drop Peppers
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2 Tbsps Roasted Pistachios
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¼ cup Labneh Cheese
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1 Lemon
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2 Tbsps Dried Currants
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⅓ cup Salsa Verde
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1 cup Yellow Couscous
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1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
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2 Tbsps Red Wine Vinegar
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¼ tsp Crushed Red Pepper Flakes
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6 oz Caramelized Onions & Garlic
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¾ lb Asparagus
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½ lb Multicolored Grape Tomatoes
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2 Aloha Peppers
time-saving
tips & techniques
step-by-step
instructions
1
Prepare the ingredients & make the glaze
Remove the honey from the refrigerator to bring to room temperature. Preheat the oven to 450°F. Wash and dry the fresh produce. Medium dice the sweet potatoes. Cut off and discard the stems of the aloha peppers. Quarter lengthwise; remove the ribs and seeds, then thinly slice. Snap off and discard the tough, woody stem ends of the asparagus; cut crosswise into 1-inch pieces (keeping the pointed tips intact). Halve the tomatoes. In a bowl, combine the tomato achaar and honey (kneading the packet before opening).
2
Roast the sweet potatoes
Line two sheet pans with foil. Transfer the diced sweet potatoes to one sheet pan. Drizzle with olive oil and season with salt, pepper, and the curry powder. Toss to coat and arrange in an even layer. Roast 23 to 25 minutes, or until browned and tender when pierced with a fork. Transfer to a large bowl.
3
Roast the fish
Meanwhile, lightly oil the foil on the remaining sheet pan. Pat the fish dry with paper towels. Season with salt and pepper on both sides. Transfer to the oiled sheet pan, skin side down. Evenly spread or brush the glaze onto the seasoned fish. Roast 12 to 15 minutes, or until browned and cooked through.* Remove from the oven.
4
Cook the chicken
Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the spice blend. Toss 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. Rinse and wipe out the pan.
5
Cook the vegetables & finish the sweet potatoes
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the sliced aloha peppers and asparagus pieces; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the halved tomatoes, caramelized onions, vinegar, 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 frequently, 1 to 2 minutes or until combined and the vegetables are softened. Turn off the heat. Transfer half the cooked vegetables to the bowl of roasted sweet potatoes. Stir to combine. Taste, then season with salt and pepper if desired.
6
Cook the couscous & finish the skillet
To the pan of remaining cooked vegetables, add the couscous, currants, and 2 cups of water (carefully, as the liquid may splatter); season with salt and pepper. Heat to boiling on high. Once boiling, turn off the heat. Tightly cover the pan with foil (or a lid) and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Add the salsa verde and cooked chicken. Stir to combine. Taste, then season with salt and pepper if desired.
7
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: Wash and dry the mint; pick the leaves off the stems. Roughly chop the cashews. In a bowl, combine the cilantro sauce and yogurt; season with salt and pepper. Serve the roasted fish with the finished vegetables. Drizzle with the cilantro yogurt. Garnish with the mint leaves (tearing just before adding) and chopped cashews. Enjoy!
8
Finish & serve the skillet
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: Wash and dry the lemon; quarter and deseed the lemon. In a bowl, combine the labneh and the juice of 2 lemon wedges (you will have extra). Season with salt and pepper. Roughly chop the pistachios. Serve the finished skillet drizzled with the lemon labneh. Garnish with the sweety drop peppers and chopped pistachios. Enjoy!
9
Reheating the salmon
If you saved the dish for later, reheat the fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.
10
Reheating the chicken
If you saved the dish for later, reheat the skillet in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.
1
Prepare the ingredients & make the glaze
Remove the honey from the refrigerator to bring to room temperature. Preheat the oven to 450°F. Wash and dry the fresh produce. Medium dice the sweet potatoes. Cut off and discard the stems of the aloha peppers. Quarter lengthwise; remove the ribs and seeds, then thinly slice. Snap off and discard the tough, woody stem ends of the asparagus; cut crosswise into 1-inch pieces (keeping the pointed tips intact). Halve the tomatoes. In a bowl, combine the tomato achaar and honey (kneading the packet before opening).
2
Roast the sweet potatoes
Line two sheet pans with foil. Transfer the diced sweet potatoes to one sheet pan. Drizzle with olive oil and season with salt, pepper, and the curry powder. Toss to coat and arrange in an even layer. Roast 23 to 25 minutes, or until browned and tender when pierced with a fork. Transfer to a large bowl.
3
Roast the fish
Meanwhile, lightly oil the foil on the remaining sheet pan. Pat the fish dry with paper towels. Season with salt and pepper on both sides. Transfer to the oiled sheet pan, skin side down. Evenly spread or brush the glaze onto the seasoned fish. Roast 12 to 15 minutes, or until browned and cooked through.* Remove from the oven.
4
Cook the chicken
Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the spice blend. Toss 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. Rinse and wipe out the pan.
5
Cook the vegetables & finish the sweet potatoes
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the sliced aloha peppers and asparagus pieces; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the halved tomatoes, caramelized onions, vinegar, 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 frequently, 1 to 2 minutes or until combined and the vegetables are softened. Turn off the heat. Transfer half the cooked vegetables to the bowl of roasted sweet potatoes. Stir to combine. Taste, then season with salt and pepper if desired.
6
Cook the couscous & finish the skillet
To the pan of remaining cooked vegetables, add the couscous, currants, and 2 cups of water (carefully, as the liquid may splatter); season with salt and pepper. Heat to boiling on high. Once boiling, turn off the heat. Tightly cover the pan with foil (or a lid) and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Add the salsa verde and cooked chicken. Stir to combine. Taste, then season with salt and pepper if desired.
7
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: Wash and dry the mint; pick the leaves off the stems. Roughly chop the cashews. In a bowl, combine the cilantro sauce and yogurt; season with salt and pepper. Serve the roasted fish with the finished vegetables. Drizzle with the cilantro yogurt. Garnish with the mint leaves (tearing just before adding) and chopped cashews. Enjoy!
8
Finish & serve the skillet
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: Wash and dry the lemon; quarter and deseed the lemon. In a bowl, combine the labneh and the juice of 2 lemon wedges (you will have extra). Season with salt and pepper. Roughly chop the pistachios. Serve the finished skillet drizzled with the lemon labneh. Garnish with the sweety drop peppers and chopped pistachios. Enjoy!
9
Reheating the salmon
If you saved the dish for later, reheat the fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.
10
Reheating the chicken
If you saved the dish for later, reheat the skillet in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.
Tips from Home Chefs