advanceindianews.in
when you try to cook a head you cook for the week yeah that’s nice until the next week comes we’re gonna fix that [Music] So today we’re doing another healthy meal saying all right we’re still on the get shredded train I’ll be honest with you it’s not going great but it doesn’t matter we still have that due date and by golly I’m gonna hit that due date as best as I can but in the meantime we’re supplying you with the healthiest meals that we can that are macro friendly whatever that’s less important what’s important is people don’t want to actually put in the time I get it you prep for a week’s worth of meals and then you just gotta keep doing that over and over and over but what if you only had to do it once a month so today I’m going to give you both the option to do it for a week or how to adapt it for the whole month with some special secret culinary techniques if you will so with all that being said let’s make this shall we well how did you make it through the whole month Josh is gonna go bad you’re not wrong but I have a trick in the diversity of four different meal choices a breakfast burrito chicken fried rice shrimp red curry and a pesto double meat Panini you got options pal and yes they’re diet friendly first breakfast burrito start with one large Russet potato peel and Grate that brother on the course or fine side of a box grater place it on a clean kitchen towel not one of those raggedy ass old ones that’s sitting in the corner that’s stiff like a piece of glass season your potato generously with salt tossed together then wrap that up in your towel and squeeze as much of the liquid out of those titers as you can in a medium-sized non-stick pan lightly greased with cooking spray heat to medium once what that was bad I don’t know what that was add your shredded Tighter and press into the pan tightly cook for three to four minutes then flip and cook for another three to five minutes season a taste with salt once crisp on both sides and the inside is just cooked through it’s done set that bad boy to the side look I like a little breakfast sausage but we’re gonna use turkey so get a medium sized Bowl add one pound or 450 grams of 98 lean ground turkey yes this will be dry like those weird little cracks that you see in the desert if you overcook it so please pay attention sweetie Papa’s here add one teaspoon or one gram of ground fennel powder one teaspoon or one gram of garlic powder half a teaspoon or half a gram of ground cumin half a teaspoon or one gram of onion powder 2 teaspoons or 15 grams of sugar and 2 teaspoons or 14 grams of fine sea salt mixed together until thoroughly Incorporated and cooking this is simple but it’s not easy you don’t have a lot of fat in it so you cook it too under and you have well raw turkey two over and it’s drier than the sands of time heat up a medium 10 to 12 inch nonstick skillet over medium high lightly grease with cooking spray once hot press your turkey flat into the pan you know kind of like a giant burger patty let that sear for two to three minutes once that’s brown and beginning to set flip and repeat on the other side this time just let it cook keeping a watchful eye until an internal tip of 165 Fahrenheit cut off the heat and cut it into small rectangles or squares this can all be done in that same pan just don’t use a knife and get the non-stick Coating in your body it’s bad for you for the egg portion add one tablespoon or 14 grams of unsalted butter to a 12 inch nonstick skillet instead of our medium heat once that’s hot and bubbling add in half a red bell pepper diced half a yellow onion diced season a taste with salt cook that for three to four minutes tossing occasionally or until they begin to soften it’s totally fine to get a little caramelization that’s flavor in a medium-sized Bowl crack in eight eggs and whisk until add your egg mixture to your veg and scramble stirring frequently until the eggs are cooked to your liking look if you’re like me then you like a moist yes moist now once your eggs are cooked to your leggings season it taste with salt as needed and onto assembly if you’re doing a single recipe you’ll need six burrito sized tortillas regrettably our tortillas were a bit small so we did two mini burritos per serving but this kind of gives you an idea right you can either do a full-size burrito or you can do a mini burrito like this I actually quite like them like this lightly warm your tortillas over a flame to make them pliable then add a layer of your egg scramble followed by your turkey optionally some of your first grated cheddar or Monterey Jack cheese you know or a mix of both about one and a half to two tablespoons per burrito finally a light crumbling of your hash brown spread evenly over the top and a handful of fresh cilantro roll that bad boy up and repeat with all of your tortillas now at this point you’re welcome to lightly toast in a medium-sized pan set over medium heat to seal all edges of the burrito now at the end we’re gonna go over the storage of these but if you’re doing these for the week you just let them cool to room temp then wrap in plastic wrap and keep them in the fridge to pull as needed and that’s it now remember we have six servings here so the dietary breakdown of this is this caloric count protein carbs and fat not bad not bad at all as a heads up since we aren’t all going to be using the exact same ingredients these figures can vary that was our disclaimer foreign Jesus we’re still on that operation shredded okay we’re still rolling I’m not gonna lie there’s been a few hiccups in operation get shredded it’s been busy all right I’m still finishing my cookbook so I might have a little snack here and there moving on to a very simple chicken fried rice I will say this probably the hardest one to 3x recipe because you’re gonna need like two walks or two large pans but don’t overthink it but thankfully it’s very easy if you’re using a wok make sure it’s properly seasoned yes papa is gonna show you what that means generously oil your pan and heat it over high heat swirling the coat often and as soon as it begins to smoke cut off the heat carefully pour out all the oil and wipe your Wok completely clean using a paper towel now we’re ready reminder this is the six serving version add one tablespoon or 12 grams of vegetable oil to your Wok or large pan heat it over high heat and once it’s ripping hot at two pounds or 900 grams of chicken breast that’s been cut into bite-sized pieces spread that out to cover as much of the surface area as you can with chicken and let that sear for three to four minutes do not disturb the chicken just let it sit in this layer this is going to get that nice even Browning on the underside whilst the cook comes up through the chicken once each piece is browned flip and allow to syrup for another two to three minutes until Brown and just barely cook through at this point your chicken will likely be around 90 of the way cooked through don’t be scared just remove it from the pan then add one carrot finely diced two medium shallots finely chopped and three type chilies thinly sliced season lightly with salt to taste for two to three minutes or just until the vegetables are softened add your chicken back along with three cups or 600 grams of cooked and chilled rice that means that this rice has been cooked the night before and chilled in the fridge completely this is important if you don’t do that you’re making the mashed potatoes of fried rice it’s no good stir fry that till your rice is hot and your chicken is cooked through seriously I’ve said this before so listen carefully chicken breast is arguably one of the most difficult things to cook well I don’t know why it’s so common it will overcook extremely easily during this stage so keep a watchful eye now scoot your mixture to one side of the wok leaving a small Gap lightly grease that Gap with cooking spray add in two eggs and whisk together in your Wok until nice and homogeneous season the egg lightly with salt and scramble until cooked to your liking toss that together with your rice and finish everything off by adding half a cup or 82 grams of frozen peas 3 tablespoons or 48 grams of soy sauce a pinch of ground white pepper toss everything together until hot and cheese done that’s six servings of probably the healthiest fried rice I’ve ever seen in my life which the health composition comes in with a caloric count of this along with protein fat and carbohydrates per serving yes fried rice really did that next shrimp coconut red curry this is another one of those recipes that fits your diet but it tastes like it shouldn’t you’re gonna feel in a medium-sized pot set over medium heat add half a tablespoon or 9 grams of coconut oil or vegetable oil add in two medium shallots finely diced five cloves of garlic a one inch knob of galango grated you can also use ginger if you can’t find galangal okay it’s fine season with salt and sweat for two minutes or just until fragrant and beginning to soften add in 3 ounces or 87 grams of red curry paste cook that brother out until it Lofts into the air once it begins to stick to the bun on the pan deglaze with two cups or 475 milliliters of shrimp stock or chicken stock look this is not necessary and it definitely doesn’t keep it super healthy but if you want to balance up the flavor here I’d recommend adding two palm sugar pucks which is equal to about two and a half tablespoons bring that up to a simmer and reduce the heat to low add in two pounds or 900 grams of Peel and deveined shrimp optionally you may need to add about a half cup or 60 milliliters of water if the liquid seems a little too shallow bring the bed one to a boil over medium high reduce the heat to low and simmer for five to eight minutes add one and a half cups or 350 milliliters of light coconut milk add an eight micro lime leaves then cut off the heat takes for salt optionally add fish sauce to taste if needed and well that’s actually it now wait a minute Josh what’s going on yeah we have a little sous-vide back here don’t you worry that’s all a part of how we’re storing these which I’ll show you in a second and well that’s actually it you just serve this bad boy with rice lime wedges or cheeks if you like them and for the calories we’re looking at this protein fat and carbs frankly surprisingly good and easy now last but not least our pesto double meat Panini we don’t make enough paninis on here and I think it’s time to start fixing that today pesto is tough to make super macro friendly I’ll be honest or is it in a blender combine three cloves of garlic half a cup or 48 grams of finely grated Parmigiano-Reggiano a touch of salt to taste half a cup or 112 grams of water 1 cup or 30 grams of fresh spinach 1 cup or 14 grams of fresh basil leaves landed on high until as smooth as possible then stream in two tablespoons or 30 grams of extra virgin olive oil well that’s actually it it’s very simple you know obviously taste for salt if you need to add more salt do that now and now for the actual sandwich if you do some extreme sandwich math calculations you’ll notice that you’ll need 12 total slices of bread for six total sandwiches I got ciabatta buns what can I say in that case you need six buns it’s a basic math moving on to assembly it’s very simple on the inside of your sandwich which I’m assuming you’ve split it in half you’re gonna add a nice helping of your spinach pesto on both sides of the inside this making sense then layer on about 5 ounces or 140 grams of thinly sliced deli turkey followed by 5 ounces or 140 grams of deli ham top with one large slice of Swiss cheese a light sprinkling of sun-dried tomatoes that have been very finely chopped give your king its top that doesn’t sound right and that’s it don’t press it yet because it’s time to show you how we’re gonna store all these so at this point you can wrap it in plastic wrap you can place it in the fridge and then you press it when you want it right and knock it completely destroyed here’s how you do it so look in most cases freezing stuff doesn’t really work for most cooked Foods unless let’s go all the way back to our burrito a breakfast burrito like this wrapped up nicely actually greases very well you just pop them in once they’re frozen you take them out and you reheat in an oven that’s set to around 400 to 450 degrees Fahrenheit until they’re done it’s very easy that’s it now for your shrimp Curry this is arguably the most preferable for freezing out of everything ideally you want to pop these in vacuum sealed bags one serving per bag vacuum seal those bad boys and obviously the other options to do it in a Ziploc bag pick and choose your battle here but really vacuum sealing is what’s going to make these the best now you’re going to lay it flat in a stack and freeze it in the freezer the benefit is you could stack 10 of these and they’re barely going to take up any freezer space then you just pull out a frozen sheet and this is the kicker get a pot of water very steamy hot but not boiling cut off the heat and lower in a serving of your shrimp coconut curry let this sit in the hot water bath for about five to ten minutes or until everything is melted and hot then you literally just pour that into a bowl that has rice in it that’s it it comes out like a freshly cooked Curry this is the type of stuff that they do at like Olive Garden and Panera to make pretty much everything we’re using their tools against them for like actual real food whenever you’re having a day you pull one out you’re reheating a hot water bath you pour it out and you have an exquisitely balanced curry with borderline no work that day for the fried rice very simple once your rice has been cooked and it’s cooled then you stuff it in a nice airtight sandwich bag make sure to fill it up pretty tightly but not so full that the bag doesn’t close and then you just freeze that now just like your shrimp Curry you’re going to drop it into a hot water bath and let that sit in there until completely thawed and hot then you just pour it out onto a plate and that’s it it comes out like freshly cooked rice I don’t know how it just does the Panini is pretty straightforward and the pesto holds up very well to being frozen just lightly thaw sandwich at room temp for about 10 minutes heat a two-sided griddle or sandwich pressed at 375 Fahrenheit and press for five to eight minutes until flat crispy the cheese is melted and looking beautiful pull it out split that bad boy in half and boom look at that now each panini sandwich comes with a breakdown depending on the bread that you use but if you use little ciabatta buns gives us this for calories and of course protein carbs and fat all of this beautiful food for a reasonable macro breakdown with what you see here you can get a little over a week worth of food but if you want it over the month triple the recipes and gosh darn it you’re on your way to Nirvana now we gotta see how this held up to being oh my God Frozen and hey maybe it was a bad idea but there’s only one way to find out with the taste test wow this is a month’s worth of food well the options that you have obviously you can do this a million other ways we’re just trying to give you a structure mini burrito wow and the flavor is all there it tastes like any other breakfast burrito I wouldn’t be able to tell the difference honestly if you handed this to me moving on Sando I love sandwiches I don’t like when they’re dietary and yet I feel like this one’s gonna be something special easy pickle chip anytime you panini press the sandwich it’s gonna be good period you’re battling through multiple layers there’s crunch on the outside you have the meat the saltiness a little bit of that sauce kind of making it all come together this is a proper sandwich whether you do the pickle chips or not it’s good on its own Curry this is probably my favorite thing I think we’ve ever made in terms of making a head see this is one of the few things that you can make and have absolutely zero idea that it is low calorie genuinely fried rice I want you to think and envision Panda Express fried rice right exactly that except actually good that’s this high protein and it’s calorie effective say less you can have diverse choices like this every day and you can eat for an entire month off these things mix and match make different fillings for the sandwich add different proteins to the curry add different proteins to this add a different protein to this so I’m going with that use the research your advantage if you want but the one thing that you’ll always want is b-roll [Music] foreign [Music] foreign [Music]
source
