This is my simple methodology to prepare dinner every week’s price of wholesome meals for two individuals in simply 1 hour with minimal cleanup! Use code LAGERSTROM to get 15% off + FREE transport! Click on: https://catalinacrunch.com/LAGERSTROM
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SHOPPING LIST / INGREDIENTS:
PROTEINS:
2lbs/1kg Boneless skinless hen breast
2lbs/1kg of Pores and skin on Norwegian salmon
VEGGIES – reduce into massive chunk sized items
2 heads of broccoli
1lb/.5kg brussel sprouts
1.5lb/1kg thick reduce carrots
2 massive bunches of kale or chard (leaves reduce into items with stem finish thinly sliced)
CARBS
600g rice (I like medium grain calrose)
1.5lb/1kg potatoes (i’m utilizing crimson child potatoes), reduce into massive chunk sized items
2 med-lrg candy potatoes, peel and reduce into chunk measurement cubes
PANTRY/FRIDGE ITEMS
Salt
Pepper
Olive oil
Arugula (2-3 clamshells)
Roasted crimson bell pepper
Pepperoncinis
Marinated olives
Feta cheese
Pickled crimson onions (RECIPE: https://youtu.be/QLX6wCDWrIc?t=443)
Grainy mustard
Balsamic vinegar
Shredded cabbage (i purchase the bagged coleslaw combine or you possibly can slice your individual)
Sushi ginger
3 avocados
Roasted seaweed or furikake
Kimchi
Sesame seeds
Corn tortillas (or tortillas of alternative)
Pickled jalapenos
Lime
Garlic powder (or garlic)
Onion powder
Chili flakes/crimson 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. Boil massive pot of water
2. Preheat oven to 425F/220C
3. Lay out hen onto a parchment lined sheet tray. Season with salt and pepper.
4. Lay the salmon onto a parchment lined sheet tray pores and skin aspect down. Season with salt and pepper
5. Bake the hen and salmon at 425F/220C
6. At across the 15 minute mark, examine the Salmon. It’s achieved cooking when the inner temp reaches 130-140F/55-60C.
7. The hen must be achieved after cooking for between 20-25 minutes relying on the scale of the breasts. They’re achieved when the inner temperature reaches 150-160F/65-70C
8. Switch salmon and hen to extensive, flat storage containers within the fridge (lid off) to chill
9. Salt the now-boiling water very effectively and add in chopped broccoli. Prepare dinner for about 90 seconds or till the broccoli has softened, however nonetheless has just a little chunk to it. Switch the broccoli to a wire rack to empty
10. Add the carrots into the boiling water and prepare dinner for 3-4 minutes till simply tender, however nonetheless just a little snappy. Switch to wire rack to empty
11. Add the kale to the boiling water and prepare dinner for about 2 minutes. Switch to wire rack to empty
12. Add the brussel sprouts to the boiling water and prepare dinner for 3-4 minutes. Switch to wire rack to empty
13. Improve oven temperature to 475F/245C
14. To prepare dinner the rice, mix 800g water with 600g rice and a really massive pinch of salt in a rice cooker. Stir and set to prepare dinner on the white rice setting. Retailer in a container or two within the fridge till prepared to make use of.
15. Slice potatoes in half. Substitute the parchment paper from one of many protein sheet trays with a recent sheet and add on sliced potatoes. Add a beneficiant squeeze of olive oil and a big pinch of salt. Toss on the sheet tray to coat and organize potatoes reduce aspect down.
16. Peel and reduce candy potatoes into chunk measurement cubes. Substitute parchment paper from the second protein sheet tray with a recent sheet and add diced candy potatoes. Drizzle with olive oil and salt and toss to evenly coat.
17. Add each trays of potatoes into the oven to prepare dinner at 475F/245C. Prepare dinner for about 25 minutes till roasted, tender, and charred across the edges. Switch potatoes into paper towel lined containers and retailer within the fridge.
**For those who’d wish to make your individual sauces, i’ve linked to recipes for all of them (besides chili crisp) above**
CHAPTERS:
0:00 Intro and objectives
0:49 Cooking the proteins
1:49 Prepping the veggies and ending the proteins
3:26 Cooking the greens
5:00 Pouring a bowl of cereal (advert)
5:57 Cooking the carbs
7:52 Let’s discuss sauces
9:08 Turning substances into composed meals
#mealprep #healthyrecipes
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