Скачать с ютуб How I Cook 20 Healthy Meals in 1 HOUR в хорошем качестве

How I Cook 20 Healthy Meals in 1 HOUR

Here's my easy method to cook a week's worth of healthy meals for 2 people in just 1 hour with minimal cleanup! Use code LAGERSTROM to get 15% off + FREE shipping! Click: https://catalinacrunch.com/LAGERSTROM 👕 NEW MERCH AVAILABLE NOW! Available for presale only August 1-18, 2023: https://shop.brianlagerstrom.com/ ☕Like this content and want to show support? Buy me a "coffee" here: https://ko-fi.com/brianlagerstrom 🔪MY GEAR: RICE COOKER: https://amzn.to/43XpOko BOOS BLOCK CUTTING BOARD: https://amzn.to/341OgnD 10" CHEFS KNIFE: https://amzn.to/3gBwL4q DIGITAL SCALE: https://amzn.to/30bNZO3 HALF SHEET PAN: https://amzn.to/41SQxy1 HALF SHEET WIRE RACK: https://amzn.to/41tasDT IMMERSION BLENDER: https://amzn.to/36ycPf2 FAVORITE PEELER: https://amzn.to/2HTHeKq 8qt STOCK POT: https://amzn.to/449W0Cu SPIDER STRAINER: https://amzn.to/3FYqcoc INSTANT READ THERMOMETER: https://alnk.to/h6DEEJA PARCHMENT SHEETS: 8qt STOCK POT: https://amzn.to/449W0Cu As an Amazon Associate I earn from qualifying purchases -- SHOPPING LIST / INGREDIENTS: PROTEINS: 2lbs/1kg Boneless skinless chicken breast 2lbs/1kg of Skin on Norwegian salmon VEGGIES - cut into large 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 cut into pieces with stem end thinly sliced) CARBS 600g rice (I like medium grain calrose) 1.5lb/1kg potatoes (i’m using red baby potatoes), cut into large bite sized pieces 2 med-lrg sweet potatoes, peel and cut into bite size cubes PANTRY/FRIDGE ITEMS Salt Pepper Olive oil Arugula (2-3 clamshells) Roasted red bell pepper Pepperoncinis Marinated olives Feta cheese Pickled red onions (RECIPE:    • White Pizza 4 Ways (Proving Pizza Doe...  ) Grainy mustard Balsamic vinegar Shredded cabbage (i buy the bagged coleslaw mix or you can slice your own) Sushi ginger 3 avocados Roasted seaweed or furikake Kimchi Sesame seeds Corn tortillas (or tortillas of choice) Pickled jalapenos Lime Garlic powder (or garlic) Onion powder Chili flakes/red pepper flake Honey SAUCES and CONDIMENTS: Gochujang sauce (RECIPE:    • Quick Korean Beef Rice Bowl | WEEKNIG...  ) Teriyaki sauce (RECIPE:    • Quick Teriyaki Salmon | WEEKNIGHTING  ) Sesame ginger salad dressing(RECIPE:    • BIG ASS SALAD 3 Ways (Salad Recipes T...  ) Pesto (RECIPE:    • My Favorite Way to Eat Summer Tomatoes  ) Chili crisp Tomatillo salsa (RECIPE:    • DELUXE Breakfast Burritos   ) 1. Boil large pot of water 2. Preheat oven to 425F/220C 3. Lay out chicken onto a parchment lined sheet tray. Season with salt and pepper. 4. Lay the salmon onto a parchment lined sheet tray skin side down. Season with salt and pepper 5. Bake the chicken and salmon at 425F/220C 6. At around the 15 minute mark, check the Salmon. It’s done cooking when the internal temp reaches 130-140F/55-60C. 7. The chicken should be done after cooking for between 20-25 minutes depending on the size of the breasts. They’re done when the 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. Salt the now-boiling water very well and add in chopped broccoli. Cook for about 90 seconds or until the broccoli has softened, but still has a little bite to it. Transfer the broccoli to a wire rack to drain 10. Add the carrots into the boiling water and cook for 3-4 minutes until just tender, but still a little snappy. Transfer to wire rack to drain 11. Add the kale to the boiling water and cook for about 2 minutes. Transfer to wire rack to drain 12. Add the brussel sprouts to the boiling water and cook for 3-4 minutes. Transfer to wire rack to drain 13. Increase oven temperature to 475F/245C 14. To cook the rice, combine 800g water with 600g rice and a very large pinch of salt in a rice cooker. Stir and set to cook on the white rice setting. Store in a container or two in the fridge until ready to use. 15. Slice potatoes in half. Replace the parchment paper from one of the protein sheet trays with a fresh sheet and add on sliced potatoes. Add a generous squeeze of olive oil and a large pinch of salt. Toss on the sheet tray to coat and arrange potatoes cut side down. 16. Peel and cut sweet potatoes into bite size cubes. Replace parchment paper from the second protein sheet tray with a fresh sheet and add diced sweet potatoes. Drizzle with olive oil and salt and toss to evenly coat. 17. Add both trays of potatoes into the oven to cook at 475F/245C. Cook for about 25 minutes until roasted, tender, and charred around the edges. Transfer potatoes into paper towel lined containers and store in the fridge. *If you’d like to make your own sauces, i’ve linked to recipes for all of them (except chili crisp) above* CHAPTERS: 0:00 Intro and goals 0:49 Cooking the proteins 1:49 Prepping the veggies and finishing the proteins 3:26 Cooking the vegetables 5:00 Pouring a bowl of cereal (ad) 5:57 Cooking the carbs 7:52 Let’s talk sauces 9:08 Turning ingredients into composed meals #mealprep #healthyrecipes