Hey guys anything with you here and today we’re making meal friends milk crackers reference that time money
and keep you on track of your fitness goal so let’s get started first step is really cooking off some brown rice do be
cooking up 2 cups of this in 3 cups of water tablespoon of coconut oil.
Bring it up to the boil and then we’ll stir it so while the rice is cooking we’re gonna prep the chicken no video is
it done low turn it off way before most chickens will have the fat cut off but if there is any excess just trim it up.
Now I’m going to cut it into four slices we’re gonna cut the other on a diagonal on an angle down into four even strips
so that’s like this cutting down one two and get the nice long on in there to avoid cross-contamination make sure
you wash your board after cutting Romi.
Today I’m gonna make a quick marinade we’re gonna use some garlic and we’re going to use some lemon flat side of a knockdown and we’re gonna push down boom right so I was gonna dice this up if your board is beginning to slip a good tip is to chuck a wet paper towel underneath dice of course you could always use a garlic press but I do like
using my knife so now even go with thegarlic boom.
Now we’re gonna have the juice of one lemon juice now got some salt and pepper little that cracked black pepper Himalayan sea salt do the hands dose and dirty it smells super fresh now ready to cook this off so it’s come to the boil and now we’re gonna give it a stir and then we’re gonna start cooking our chicken over here get a nice high heat and we’re gonna add in some coconut oil I’m using a grill pan tonight you don’t have to use a grill pan you can just use a regular pin but I do like the grill pin and gives a nice sha tsui the chicken down on that coconut oil is melted we gonna chuck in our chicken and we’re gonna do it in a couple of different batches so make sure it’s hot it’s gonna sizzle beautiful some nice little that’s ready to go.
Don’t talk over about three minutes on each side hey Russ is done now it’s gonna fluff it big back on and then we’re gonna turn the heat off and let it sit okay this is ready yeah we’re gonna turn definitely watch this product if it’s nothing fun or too much you know I put one of these on top and he’s already well beautiful I’m gonna put it into its separate ball small that you can cook anything and I prep the broccoli so easy way to cut this is a tip it over and you’re gonna cut down much up the thing is and those stalks that’s gonna pull away get to the bottom we go easy is that this is totally edible by the way it’s pretty nice you ready to roll like this bake them while the chicken is cooking.
I’m just gonna push that to the back and now I’m gonna add a pot of water we bring it to the boil side of it for the
Brooklyn I’m gonna talk a little nut and then right now my chicken be ready to turn oh yeah that my chicken oh and that is that Wheelock chicken this batch is ready and into our ball come on for the last batch and here we go thank you get all the juices in there my zation on the bottom of the pan whoo that’s you hook that little splotch God back on what’s up this chicken is gonna be done lost love of it it’s on for a taste test.
Yeah just came off the pan all right that’s good I’ll have to have one white buckles down push that down what’s coming up quickly that’s nice only a few minutes with that so on top of that chicken and also to give it a fat content into our meal prep we’re gonna put some full fat Greek yogurt we’re gonna use a full fat yogurt because if you are using a no fat or a low fat yogurt that’s simply replacing that fat with sugar or a chemical so you might be better off getting the full fat yogurt okay so now we’re going to put about 1/2 cup yogurt into a bowl now we’re gonna add a few different spices any spots that you like and going here.
My favorites are cumin so I’m going to add a teaspoon of cumin and I’m gonna add cayenne pepper this is hot I’m gonna use a quarter teaspoon of the kN you could use a mint yogurt you could use you know rosemary in those kind of things or you could any spot you like now it’s gonna mix it up he’s he’s up at center go on top of the chicken and the broth is ready we’re going to drain it almost gonna add a tablespoon of coconut oil in there and pop the lid on look at her will melt and then I’ll toss it around and then it’s ready to go.
So now it’s time to weigh our food before we put it into the containers we’re gonna look for 130 so 250 grams of chicken 100 grams of brown rice never gonna have the unlimited greens to fill up the container you gonna be left with some really nice pan juices up cooking that chicken so you can definitely add that in meal prep for seven days in less than an hour.