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✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein17% · 46g
Carbs28% · 76g
Fat55% · 66g
11g
Fiber
1280mg
Sodium
4.3g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
71th pctl
More protein than 71% of 1,474 meals
Protein density
4.3g /100cal
Leaner than 36% of meals
vs Seafood average
41% heavier
This1070
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Sour Cream
Cherry Jam
Vidalia Onion Paste
Potatoes
Carrot
Peas
Chicken Stock Concentrate
Scallions
Flour
Garlic Powder
Mexican Cheese Blend
Salmon
Black Pepper
Cooking Oil
Butter
Salt
How to make it
1
Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces.Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper. Roast on top rack until browned and tender, 20-25 minutes.
2
While carrots roast, dice potatoes into ½-inch pieces. Trim and thinly slice scallions, separating whites from greens.Place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 10-12 minutes. Reserve ½ cup potato cooking liquid, then drain.Return potatoes to pot and keep covered off heat until ready to mash in Step 6.
3
Pat chicken* dry with paper towels; place between two large pieces of plastic wrap. Pound with a mallet or rolling pin until ½ inch thick. Season all over with garlic powder, salt, and pepper.Heat a drizzle of oil in a large pan over medium-high heat. Add chicken; cook until browned and cooked through, 4-6 minutes per side. Turn off heat; transfer to a cutting board and tent with foil to keep warm. Wipe out pan and let cool slightly. TIP: If you added any other items to your meal (apps, sides, and/or dessert), you can get started on them now!
4
Meanwhile, in a small microwave-safe bowl, whisk together jam, half the stock concentrates, 1 TBSP water, and 1 TBSP butter (2 TBSP water and 2 TBSP butter for 4 servings). Cover with plastic wrap and microwave until butter has melted, 1-2 minutes. Carefully remove plastic wrap and whisk in one packet of sour cream (two packets for 4).In a medium microwave-safe bowl, combine peas with 1 TBSP butter (2 TBSP for 4), salt, and pepper. Cover with plastic wrap and microwave until peas are warmed through and butter has melted, 2-3 minutes. Carefully remove plastic wrap and stir to combine.
5
Heat pan used for chicken over medium-high heat. Add 2 TBSP butter (4 TBSP for 4 servings) and scallion whites. Cook, stirring, until scallions are lightly browned 1-2 minutes.Whisk in flour and cook, whisking, until lightly browned, 1 minute more.Whisk in ¾ cup water (1¼ cups water for 4), Vidalia onion paste, and remaining stock concentrate. Cook, whisking occasionally, until slightly thickened, 2-3 minutes.
6
Add remaining sour cream and 1 TBSP butter (2 TBSP for 4 servings) to pot with drained potatoes.Mash until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Taste and season with salt and pepper.
7
Slice chicken crosswise.Serve chicken, mashed potatoes, roasted carrots, peas, cherry sauce, gravy, scallion greens, and Mexican cheese blend family style and let everyone build their own plate. (Don't forget to serve with any extra items you may have ordered to build out your meal!)
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Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces.Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper. Roast on top rack until browned and tender, 20-25 minutes.
2
Step 2
While carrots roast, dice potatoes into ½-inch pieces. Trim and thinly slice scallions, separating whites from greens.Place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 10-12 minutes. Reserve ½ cup potato cooking liquid, then drain.Return potatoes to pot and keep covered off heat until ready to mash in Step 6.
3
Step 3
Pat chicken* dry with paper towels; place between two large pieces of plastic wrap. Pound with a mallet or rolling pin until ½ inch thick. Season all over with garlic powder, salt, and pepper.Heat a drizzle of oil in a large pan over medium-high heat. Add chicken; cook until browned and cooked through, 4-6 minutes per side. Turn off heat; transfer to a cutting board and tent with foil to keep warm. Wipe out pan and let cool slightly. TIP: If you added any other items to your meal (apps, sides, and/or dessert), you can get started on them now!
4
Step 4
Meanwhile, in a small microwave-safe bowl, whisk together jam, half the stock concentrates, 1 TBSP water, and 1 TBSP butter (2 TBSP water and 2 TBSP butter for 4 servings). Cover with plastic wrap and microwave until butter has melted, 1-2 minutes. Carefully remove plastic wrap and whisk in one packet of sour cream (two packets for 4).In a medium microwave-safe bowl, combine peas with 1 TBSP butter (2 TBSP for 4), salt, and pepper. Cover with plastic wrap and microwave until peas are warmed through and butter has melted, 2-3 minutes. Carefully remove plastic wrap and stir to combine.
5
Step 5
Heat pan used for chicken over medium-high heat. Add 2 TBSP butter (4 TBSP for 4 servings) and scallion whites. Cook, stirring, until scallions are lightly browned 1-2 minutes.Whisk in flour and cook, whisking, until lightly browned, 1 minute more.Whisk in ¾ cup water (1¼ cups water for 4), Vidalia onion paste, and remaining stock concentrate. Cook, whisking occasionally, until slightly thickened, 2-3 minutes.
6
Step 6
Add remaining sour cream and 1 TBSP butter (2 TBSP for 4 servings) to pot with drained potatoes.Mash until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Taste and season with salt and pepper.
7
Step 7
Slice chicken crosswise.Serve chicken, mashed potatoes, roasted carrots, peas, cherry sauce, gravy, scallion greens, and Mexican cheese blend family style and let everyone build their own plate. (Don't forget to serve with any extra items you may have ordered to build out your meal!)
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Blue Plate Special Salmon Dinner Bar, served HelloFresh's Blue Plate Special Salmon Dinner Bar: 1070 calories, 46g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan., is a prepared dish from . Each portion contains 1070 calories and 46 grams of protein, covering roughly 54 percent of a standard 2,000 calorie daily target.
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
1070Calories
46gProtein
76gCarbs
66gFat
11gFiber
1280mgSodium
Daily calorie contribution54% of 2,000 cal target
🍽️ Serves: 2 servings
💪 High-Protein
✓ Perfect for
High-protein goals
⚠ Not ideal for
Strict calorie restriction
Vegans
Strict keto
Frequently asked questions
How many calories are in Blue Plate Special Salmon Dinner Bar?
Blue Plate Special Salmon Dinner Bar contains 1070 calories and 46 g of protein per serving, portioned as HelloFresh's Blue Plate Special Salmon Dinner Bar: 1070 calories, 46g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Blue Plate Special Salmon Dinner Bar?
Blue Plate Special Salmon Dinner Bar is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
❓ Frequently asked questions
How many calories are in Blue Plate Special Salmon Dinner Bar?+
Blue Plate Special Salmon Dinner Bar has 1070 calories per serving, with 46g protein, 76g carbs, 66g fat.
Is Blue Plate Special Salmon Dinner Bar high in protein?+
Yes. It delivers 46g of protein per serving, which we count as high-protein.
How long does Blue Plate Special Salmon Dinner Bar take to make?+
About 10 minutes, rated medium difficulty, and it serves 2.
Does Blue Plate Special Salmon Dinner Bar list its allergens?+
HelloFresh does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
How much does Blue Plate Special Salmon Dinner Bar cost?+
It runs about $9–$12/serving through HelloFresh.
What diets does Blue Plate Special Salmon Dinner Bar work for?+
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