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SHOPPING LIST / INGREDIENTS:
PROTEINS:
2lbs/1kg Boneless skinless chicken breast
2lbs/1kg of Skin on Norwegian salmon
VEGETABLES – chopped into sizable bite-sized pieces
2 heads of broccoli
1lb/.5kg brussel sprouts
1.5lb/1kg thick cut carrots
2 large bunches of kale or chard (leaves sliced, stems thinly)
CARBOHYDRATES
600g rice (medium grain calrose preferred)
1.5lb/1kg potatoes (red baby potatoes), cut into sizable bite-sized pieces
2 medium-large sweet potatoes, peeled and cubed
PANTRY/FRIDGE ITEMS
Salt
Pepper
Olive oil
Arugula (2-3 clamshells)
Roasted red bell pepper
Pepperoncinis
Marinated olives
Feta cheese
Pickled red onions (RECIPE: https://youtu.be/QLX6wCDWrIc?t=443)
Grainy mustard
Balsamic vinegar
Shredded cabbage (bagged coleslaw mix or self-sliced)
Sushi ginger
3 avocados
Roasted seaweed or furikake
Kimchi
Sesame seeds
Corn tortillas (or choice of tortillas)
Pickled jalapenos
Lime
Garlic powder (or garlic)
Onion powder
Chili flakes/red pepper flake
Honey
SAUCES and CONDIMENTS:
Gochujang sauce (RECIPE: https://youtu.be/olK8IrYgS0c)
Teriyaki sauce (RECIPE: https://youtu.be/hsoMyZt-ebk)
Sesame ginger salad dressing(RECIPE: https://youtu.be/_LTZBBIq0t4)
Pesto (RECIPE: https://youtu.be/WBv2v61rN08)
Chili crisp
Tomatillo salsa (RECIPE: https://youtu.be/69mgaaK6E48 )
1. Start boiling a large pot of water
2. Heat up oven to 425F/220C
3. Spread out chicken on a parchment-lined sheet tray. Season with salt and pepper.
4. Arrange the salmon on a parchment-lined sheet tray skin side down. Season with salt and pepper
5. Bake the chicken and salmon at 425F/220C
6. Around the 15-minute mark, check on the Salmon. It’s ready when the internal temperature hits 130-140F/55-60C.
7. The chicken should be cooked after about 20-25 minutes, adjusting based on the breast size. They’re ready when internal temperature reaches 150-160F/65-70C
8. Transfer salmon and chicken to wide, flat storage containers in the fridge (lid off) to cool
9. Season the boiling water well with salt and add chopped broccoli. Cook for about 90 seconds until the broccoli softens but retains some bite. Drain broccoli on a wire rack
10. Drop the carrots into the boiling water and cook for 3-4 minutes until slightly tender yet crisp. Drain on wire rack
11. Boil the kale for around 2 minutes. Drain on wire rack
12. Boil the brussel sprouts for 3-4 minutes. Drain on wire rack
13. Increase oven temperature to 475F/245C
14. To cook the rice, mix 800g water with 600g rice and a large pinch of salt in a rice cooker. Stir and cook on the white rice setting. Store in a container or two in the fridge until ready to use.
15. Cut potatoes in half. Replace the parchment paper on one of the protein sheet trays with a fresh sheet. Add sliced potatoes, toss with olive oil and salt, and arrange cut side down.
16. Peel and dice sweet potatoes. Replace parchment paper on the second protein sheet tray with a fresh sheet. Add sweet potatoes, drizzle with olive oil and salt, and toss to coat evenly.
17. Place both trays of potatoes in the oven to cook at 475F/245C for about 25 minutes until roasted, tender, and slightly charred. Transfer potatoes to paper towel-lined containers and store in the fridge.
**For homemade sauces, the recipes are linked above (except chili crisp)**
CHAPTERS:
0:00 Introduction and objectives
0:49 Cooking the proteins
1:49 Preparing the vegetables and completing the proteins
3:26 Cooking the vegetables
5:00 Enjoying a bowl of cereal (ad)
5:57 Cooking the carbs
7:52 Exploring sauces
9:08 Transforming ingredients into complete meals
#mealprep #healthyrecipes
Attribution: YouTube/Brian Lagerstrom
