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Wellness Meal Prep Bundle
with Salmon & Chicken
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:
Vadouvan Salmon & Vegetables with Cilantro Yogurt Sauce
10-17 PersonalPoints range per serving
Togarashi Chicken & Brown Rice with Sesame Tahini Dressing
5-14 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
-
Calories650 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
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4 Skin-On Salmon Fillets
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3 Tbsps Roasted Cashews
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1 oz Sweetened Toasted Coconut Chips
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¼ cup Cilantro Sauce
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½ cup Plain Nonfat Greek Yogurt
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1 head Cauliflower
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¼ cup Sweet Chili Sauce
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2 tsps Vadouvan Curry Powder
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4 Boneless, Skinless Chicken Breasts
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1⅛ cups Brown Rice
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1 tsp Black & White Sesame Seeds
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1 Lime
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3 Tbsps Sesame Ginger Dressing
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¼ cup Tahini
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1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
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2 tsps Honey
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3 Tbsps Asian-Style Sautéed Aromatics
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¼ tsp Crushed Red Pepper Flakes
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2 Tbsps Coconut Aminos (Seasoning Sauce)
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¾ lb Carrots
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2 Red Onions
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2 Poblano Peppers
time-saving
tips & techniques
step-by-step
instructions
1
Prepare the ingredients
Remove the honey from the refrigerator to bring to room temperature. Preheat the oven to 450°F. Wash and dry the fresh produce. Cut out and discard the core of the cauliflower; cut into small florets. Halve, peel, and thinly slice the onions. Peel the carrots and thinly slice on an angle. Cut off and discard the stem of the peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice crosswise. 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, 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.
3
Roast the fish
Meanwhile, line two sheet pans with foil. Pat the fish dry with paper towels. Season on both sides with salt, pepper, and the curry powder. Transfer to one sheet pan, skin side down; drizzle with olive oil. Roast 12 to 15 minutes, or until lightly browned and cooked through.* Remove from the oven.
4
Roast & dress the cauliflower
Transfer the cauliflower florets to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 22 to 24 minutes, or until browned and tender when pierced with a fork. Transfer to a large bowl and add the sweet chili sauce. Toss to coat. Taste, then season with salt and pepper if desired.
5
Cook & slice the chicken
Meanwhile, 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. Wipe out the pan.
*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.
6
Cook the vegetables & finish the rice
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the sliced onions, sliced carrots, and sliced peppers; season with salt and pepper. Cook, stirring occasionally, 5 to 6 minutes, or until lightly browned and slightly softened. Add the coconut aminos (carefully, as the liquid may splatter), sautéed aromatics, 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. Transfer half the cooked vegetables to the pot of cooked rice; stir to combine. Taste, then season with salt and pepper if desired. Transfer the remaining cooked vegetables to the bowl of dressed cauliflower; toss to combine. Taste, then season with salt and pepper if desired.
7
Finish & serve the fish
In a bowl, combine the yogurt and cilantro sauce; season with salt and pepper. Roughly chop the cashews.
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: In a bowl, combine the yogurt and cilantro sauce; season with salt and pepper. Roughly chop the cashews. Serve the roasted fish with the sweet chili vegetables. Drizzle the fish with the cilantro yogurt sauce. Garnish with the coconut chips and chopped cashews. Enjoy!
8
Finish & serve the chicken
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: Halve the lime crosswise. In a bowl, combine the tahini, sesame ginger dressing, the juice of one lime half (you will have extra), honey (kneading the packet before opening), and 1 tablespoon of water. Season with salt and pepper. Serve the sliced chicken with the finished rice and vegetables. Drizzle with the sesame tahini dressing. Garnish with the sesame seeds. Enjoy!
9
Reheat 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
Reheat the chicken
If you saved the dish for later, reheat the chicken and rice in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.
1
Prepare the ingredients
Remove the honey from the refrigerator to bring to room temperature. Preheat the oven to 450°F. Wash and dry the fresh produce. Cut out and discard the core of the cauliflower; cut into small florets. Halve, peel, and thinly slice the onions. Peel the carrots and thinly slice on an angle. Cut off and discard the stem of the peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice crosswise. 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, 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.
3
Roast the fish
Meanwhile, line two sheet pans with foil. Pat the fish dry with paper towels. Season on both sides with salt, pepper, and the curry powder. Transfer to one sheet pan, skin side down; drizzle with olive oil. Roast 12 to 15 minutes, or until lightly browned and cooked through.* Remove from the oven.
4
Roast & dress the cauliflower
Transfer the cauliflower florets to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 22 to 24 minutes, or until browned and tender when pierced with a fork. Transfer to a large bowl and add the sweet chili sauce. Toss to coat. Taste, then season with salt and pepper if desired.
5
Cook & slice the chicken
Meanwhile, 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. Wipe out the pan.
*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.
6
Cook the vegetables & finish the rice
In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the sliced onions, sliced carrots, and sliced peppers; season with salt and pepper. Cook, stirring occasionally, 5 to 6 minutes, or until lightly browned and slightly softened. Add the coconut aminos (carefully, as the liquid may splatter), sautéed aromatics, 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. Transfer half the cooked vegetables to the pot of cooked rice; stir to combine. Taste, then season with salt and pepper if desired. Transfer the remaining cooked vegetables to the bowl of dressed cauliflower; toss to combine. Taste, then season with salt and pepper if desired.
7
Finish & serve the fish
In a bowl, combine the yogurt and cilantro sauce; season with salt and pepper. Roughly chop the cashews.
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: In a bowl, combine the yogurt and cilantro sauce; season with salt and pepper. Roughly chop the cashews. Serve the roasted fish with the sweet chili vegetables. Drizzle the fish with the cilantro yogurt sauce. Garnish with the coconut chips and chopped cashews. Enjoy!
8
Finish & serve the chicken
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: Halve the lime crosswise. In a bowl, combine the tahini, sesame ginger dressing, the juice of one lime half (you will have extra), honey (kneading the packet before opening), and 1 tablespoon of water. Season with salt and pepper. Serve the sliced chicken with the finished rice and vegetables. Drizzle with the sesame tahini dressing. Garnish with the sesame seeds. Enjoy!
9
Reheat 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
Reheat the chicken
If you saved the dish for later, reheat the chicken and rice in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.
Tips from Home Chefs