1時間で20種類のヘルシー料理を作る方法

1時間で20種類のヘルシー料理を作る方法

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

▶️ WATCH NEXT:
Healthy Meal Prep That ACTUALLY Tastes Good: https://youtu.be/n8dAvpqE0M4?si=JVU5dbFUHhLn6phj
20 Meals for $30: https://youtu.be/-4PZHHCUJZc?si=Po2ELKLsTDBozlkm

👋🏼Shop my new Lagerstrom 8″ Chef’s Knife Here: https://brianlagerstrom.com/shop

☕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
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
Pickled red onions (RECIPE: https://youtu.be/QLX6wCDWrIc?t=443)
Grainy mustard
Balsamic vin
Shredded cabbage
Sushi ginger
3 avocados
Roasted seaweed or furikake
Kimchi
Sesame seeds
Corn 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. 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 boiling water & cook for about 2 minutes. Transfer to wire rack to drain
12. Add brussel sprouts to the boiling water & cook for 3-4 minutes. Transfer to wire rack to drain
13. Increase oven temp to 475F/245C
14. To cook the rice, combine 800g water with 600g rice & a very large pinch of salt in a rice cooker. Stir & 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 2nd protein sheet tray with a fresh sheet & add diced sweet potatoes. Drizzle with olive oil and salt & 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 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