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
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.
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:
Roasted Salmon & Vegetable Barley with Yuzu-Honey Sauce
16 green SmartPoints® per serving
10 blue SmartPoints® per serving
6 purple SmartPoints® per serving
Vadouvan Salmon over Kale Salad with Creamy Tomato Achaar & Mint
11 green SmartPoints® per serving
5 blue SmartPoints® per serving
5 purple SmartPoints® per serving
Spicy Tahini Chicken with Barley, Bok Choy & Sweet Peppers
14 green SmartPoints® per serving
11 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Chicken & Kale Salad with Squash, Mushrooms & Spicy Fig Dressing
4 green SmartPoints® per serving
2 blue SmartPoints® per serving
2 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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Wellness Details Wellness

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

WW Recommended
  • Nutrition
    PER SERVING
  • Calories
    600 Cals (est.)
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Nutrition Label
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ingredients
Wellness Meal Prep Bundle with Chicken & Salmon
Title
  • ½ oz Sweety Drop Peppers
  • 1 tsp Black & White Sesame Seeds
  • 1 bunch Mint
  • 1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
  • 4 Skin-On Salmon Fillets
  • 18 oz Chopped Chicken Breast
  • ¾ cup Pearled Barley
  • 1 Red Onion
  • ¾ lb Kale
  • ½ lb Mushrooms
  • 1 Delicata Squash
  • 1 Tbsp Soy Sauce
  • 15 oz Baby Bok Choy
  • 3 Tbsps Asian-Style Sautéed Aromatics
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 2 tsps Vadouvan Curry Powder
  • 2 Bell Peppers
  • 1 Tbsp Fig Spread
  • 1½ tsps Calabrian Chile Paste
  • 2 tsps Date Syrup
  • ¼ cup Labneh Cheese
  • 2 Tbsps Tomato Achaar
  • 1 Tbsp Honey
  • 2 Tbsps Tahini
  • 1 Tbsp Sambal Oelek
  • 1 Tbsp Yuzu Kosho
Cook the barley
1 Cook the barley

Preheat the oven to 450°F. Wash and dry the fresh produce. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare the ingredients
2 Prepare the ingredients

Meanwhile, cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out the pulp and seeds. Cut crosswise into 1/2-inch pieces. Cut the mushrooms into bite-sized pieces. Halve and peel the onion; cut into 1/2-inch-wide wedges. Cut off the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Cut off the root end of the bok choy; thinly slice. Separate the kale leaves from the stems; roughly chop the leaves. Place in a large bowl. Drizzle with olive oil and season with salt and pepper. Massage the kale until softened.

Roast the vegetables & finish the salad
3 Roast the vegetables & finish the salad

Line two sheet pans with foil. Transfer the squash pieces, mushroom pieces, and onion wedges to one sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Transfer to the bowl of marinated kale. Toss to combine. Taste, then season with salt and pepper if desired.

Roast the fish
4 Roast the fish

Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the curry powder to coat. Season the remaining fish fillets on both sides with salt and pepper. 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.

Cook the chicken
5 Cook the chicken

Meanwhile, pat the chicken dry with paper towels. Place in a bowl. Season with salt, pepper, and the weeknight hero spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons 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. Leaving any browned bits (or fond) in the pan, transfer to a plate.

Cook the remaining vegetables & finish the barley
6 Cook the remaining vegetables & finish the barley

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced bell peppers and sliced bok choy; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the soy sauce (carefully, as the liquid may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are coated and softened. Transfer to the pot of cooked barley. Add the sautéed aromatics. Stir to combine. Taste, then season with salt and pepper if desired.

Make the Yuzu-Honey Sauce
7 Make the Yuzu-Honey Sauce

Combine the yuzu kosho and honey (kneading the packet before opening). Taste, then season with salt and pepper if desired.

Make the Creamy Tomato Achaar
8 Make the Creamy Tomato Achaar

Combine the labneh and as much of the tomato achaar as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the Spicy Tahini Sauce
9 Make the Spicy Tahini Sauce

Combine the tahini, date syrup, 2 teaspoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the Spicy Fig Dressing
10 Make the Spicy Fig Dressing

Combine the fig spread, 2 teaspoons of olive oil, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.

Assemble & Store the Roasted Salmon & Vegetable Barley
11 Assemble & Store the Roasted Salmon & Vegetable Barley

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished barley

• 1 plain roasted fish fillet

Transfer the yuzu-honey sauce to 2 small containers.

Assemble & Store the Vadouvan Salmon over Kale Salad
12 Assemble & Store the Vadouvan Salmon over Kale Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished kale salad

• 1 vadouvan-roasted fish fillet

Transfer the creamy tomato achaar to 2 small containers.

Assemble & Store the Spicy Tahini Chicken
13 Assemble & Store the Spicy Tahini Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished barley

• 1/4 cooked chicken

Transfer the spicy tahini sauce to 2 small containers.

Assemble & Store the Chicken & Kale Salad
14 Assemble & Store the Chicken & Kale Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished kale salad

• 1/4 cooked chicken

Transfer the spicy fig dressing to 2 small containers.

Finish & Serve the Roasted Salmon & Vegetable Barley
15 Finish & Serve the Roasted Salmon & Vegetable Barley

Heat the finished fish and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the yuzu-honey sauce and togarashi.

Finish & Serve the Vadouvan Salmon over Kale Salad
16 Finish & Serve the Vadouvan Salmon over Kale Salad

Wash and dry the mint; pick the leaves off the stems. Serve the finished fish over the finished salad. Garnish each serving with the creamy tomato achaar and mint leaves (tearing just before adding). 

Finish & Serve the Spicy Tahini Chicken
17 Finish & Serve the Spicy Tahini Chicken

Heat the finished chicken and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy tahini sauce and sesame seeds.

Finish & Serve the Chicken & Kale Salad
18 Finish & Serve the Chicken & Kale Salad

Serve the finished chicken over the finished salad. Garnish each serving with the spicy fig dressing and sweety drop peppers

Tips from Home Chefs

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Cook the barley
1 Cook the barley

Preheat the oven to 450°F. Wash and dry the fresh produce. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

2 Prepare the ingredients

Meanwhile, cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out the pulp and seeds. Cut crosswise into 1/2-inch pieces. Cut the mushrooms into bite-sized pieces. Halve and peel the onion; cut into 1/2-inch-wide wedges. Cut off the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Cut off the root end of the bok choy; thinly slice. Separate the kale leaves from the stems; roughly chop the leaves. Place in a large bowl. Drizzle with olive oil and season with salt and pepper. Massage the kale until softened.

Prepare the ingredients
Roast the vegetables & finish the salad
3 Roast the vegetables & finish the salad

Line two sheet pans with foil. Transfer the squash pieces, mushroom pieces, and onion wedges to one sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Transfer to the bowl of marinated kale. Toss to combine. Taste, then season with salt and pepper if desired.

4 Roast the fish

Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the curry powder to coat. Season the remaining fish fillets on both sides with salt and pepper. 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.

Roast the fish
Cook the chicken
5 Cook the chicken

Meanwhile, pat the chicken dry with paper towels. Place in a bowl. Season with salt, pepper, and the weeknight hero spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons 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. Leaving any browned bits (or fond) in the pan, transfer to a plate.

6 Cook the remaining vegetables & finish the barley

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced bell peppers and sliced bok choy; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the soy sauce (carefully, as the liquid may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are coated and softened. Transfer to the pot of cooked barley. Add the sautéed aromatics. Stir to combine. Taste, then season with salt and pepper if desired.

Cook the remaining vegetables & finish the barley
Make the Yuzu-Honey Sauce
7 Make the Yuzu-Honey Sauce

Combine the yuzu kosho and honey (kneading the packet before opening). Taste, then season with salt and pepper if desired.

8 Make the Creamy Tomato Achaar

Combine the labneh and as much of the tomato achaar as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the Creamy Tomato Achaar
Make the Spicy Tahini Sauce
9 Make the Spicy Tahini Sauce

Combine the tahini, date syrup, 2 teaspoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

10 Make the Spicy Fig Dressing

Combine the fig spread, 2 teaspoons of olive oil, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.

Make the Spicy Fig Dressing
Assemble & Store the Roasted Salmon & Vegetable Barley
11 Assemble & Store the Roasted Salmon & Vegetable Barley

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished barley

• 1 plain roasted fish fillet

Transfer the yuzu-honey sauce to 2 small containers.

12 Assemble & Store the Vadouvan Salmon over Kale Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished kale salad

• 1 vadouvan-roasted fish fillet

Transfer the creamy tomato achaar to 2 small containers.

Assemble & Store the Vadouvan Salmon over Kale Salad
Assemble & Store the Spicy Tahini Chicken
13 Assemble & Store the Spicy Tahini Chicken

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished barley

• 1/4 cooked chicken

Transfer the spicy tahini sauce to 2 small containers.

14 Assemble & Store the Chicken & Kale Salad

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished kale salad

• 1/4 cooked chicken

Transfer the spicy fig dressing to 2 small containers.

Assemble & Store the Chicken & Kale Salad
Finish & Serve the Roasted Salmon & Vegetable Barley
15 Finish & Serve the Roasted Salmon & Vegetable Barley

Heat the finished fish and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the yuzu-honey sauce and togarashi.

16 Finish & Serve the Vadouvan Salmon over Kale Salad

Wash and dry the mint; pick the leaves off the stems. Serve the finished fish over the finished salad. Garnish each serving with the creamy tomato achaar and mint leaves (tearing just before adding). 

Finish & Serve the Vadouvan Salmon over Kale Salad
Finish & Serve the Spicy Tahini Chicken
17 Finish & Serve the Spicy Tahini Chicken

Heat the finished chicken and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy tahini sauce and sesame seeds.

18 Finish & Serve the Chicken & Kale Salad

Serve the finished chicken over the finished salad. Garnish each serving with the spicy fig dressing and sweety drop peppers

Finish & Serve the Chicken & Kale Salad
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