How To Meal Prep With Just 5 Ingredients | Eatbook Cooks | EP 17

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  • Published on:  Tuesday, March 17, 2020
  • In this episode, Suphon prepped 3 different meals out of 5 ingredients chosen by Chiara. Let’s see how the lunches fare without it getting too boring!

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    RECIPES

    TOTAL INGREDIENTS USED:
    1 large chicken
    2 cauliflowers
    5 large carrots
    7 potatoes
    2 onions
    Pantry seasonings

    PREP WORK
    PREP 1: BUTCHER THE CHICKEN
    Directions:
    1. Chop the chicken neck off. Set aside carcass for soup.
    2. Cut off chicken wings, feet, and thigh through light incisions at the joints.
    3. Separate thigh from the drumstick. Deboning of chicken thigh is optional.
    4. Cut off chicken back.
    5. Separate chicken breast from main body. Butterfly cutting of chicken breast is optional.

    MEALS
    MEAL 1: CHICKEN SOUP
    Yield: Serves 2
    Cooking time: 120 minutes

    Ingredients:
    2 carrots
    1 onion
    Chicken carcass
    2 chicken wings

    PART 2:
    ½ cauliflower
    3 potatoes
    2 chicken drumstick
    Salt to taste
    Black pepper to taste

    Directions:
    1. Make soup by putting chicken carcass, chicken wings, onion, carrots, salt, pepper in a cold pot.
    2. Add about 2L of water.
    3. Boil for 1 hour. Skim occasionally.

    Part 2:
    4. Add chicken drumstick, potatoes and cauliflower, and season the soup.
    5. Continue to boil for 30 mins. Season to taste before serving.

    MEAL 2: CAULIFLOWER RICE WITH CRISPY CHICKEN & ROASTED VEG
    Yield: Serves 2
    Cooking time: 60 minutes

    Ingredients:
    1 cauliflower
    2 boneless chicken thighs
    2 tbsp ground chilli or Cajun spice
    1 carrot, oblique cut
    1 potato, cut into quarters
    1 onion
    ¼ cup oil or extra virgin olive oil
    ½ teaspoon oregano
    ½ teaspoon garlic powder
    ½ teaspoon onion powder
    Black pepper to taste
    Salt to taste

    Directions:
    Part 1: Cauliflower fried rice
    1. Put chopped cauliflower florets into food processor
    2. Lightly pulse.
    3. Add oil onto hot pan.
    4. Add in cauliflower.
    5. Add 2 tablespoons of ground chilli or Cajun spice, and season with salt and pepper to taste.
    6. Stir fry.

    Part 2: Roasted vegetables
    1. Coat vegetables in olive oil.
    2. Toss vegetables with oil, salt and pepper.
    3. Preheat oven at 230° for 15 mins.
    4. Remove tray from oven, and add vegetables on hot tray.
    5. Roast vegetables for 30 mins, then toss, and roast for another 10-15 mins.

    Part 3: Crispy boneless chicken thigh

    Marinate chicken thigh
    You can use any spices you find in your kitchen pantry that suits your tastes.
    Ingredients we used:
    ½ teaspoon oregano
    ½ teaspoon garlic powder
    ½ teaspoon onion powder
    Black pepper
    Salt
    1 tablespoon neutral oil

    Directions:
    1. Add herbs, spices and 1 tablespoon of neutral oil to chicken thigh, season with salt and black pepper.
    2. Mix and massage the chicken.
    3. Refrigerate and let set for 30 minutes to 1 hour.
    4. Put chicken, skin side down on cold pan and cook for 20 minutes.
    5. Flip chicken to cook on the other side on high heat.
    6. Cut into pieces and serve!

    Pro-tip: Pour rendered chicken fat on roasted vegetables for extra flavour!

    MEAL 3: BROWN BUTTER CHICKEN BREAST WITH WHIPPED POTATOES AND STEAMED VEGGIES
    Yield: Serves 2
    Cooking time: 30 minutes

    Ingredients:
    2 carrots
    ½ cauliflower
    3 potatoes, diced
    25g melted butter (for whipped potato)
    Flour
    Oil
    2 chicken breast
    125g butter (for brown butter)
    Salt to taste
    Black pepper to taste

    Directions:
    Part 1: Steamed vegetables (using microwave)
    1. Lightly damp 3 sheets of kitchen towels.
    2. Place on cut vegetables and microwave at high power for 5-7 mins.
    3. Season with salt and pepper to taste.

    Part 2: Whipped potatoes
    1. Dice potatoes into small cubes.
    2. Rinse potato cubes in water to remove excess starch.
    3. Pour potato cubes into pot.
    4. Add water till potato cubes are submerged.
    5. Boil potatoes.
    6. Once boiled, drain potato cubes using a sieve.
    (Optional) Further dry potato cubes in a pan under low heat.
    7. Once potatoes are dry, mash potatoes through a sieve for extra smoothness. You can also use a potato masher.
    8. Pour in melted butter and mix evenly. Season with salt to taste.

    Part 3: Pan-seared chicken breast
    1. Heat pan
    2. Add oil onto hot pan.
    3. Place chicken breast skin side down.
    4. Cook evenly on both sides.

    Part 4: Brown butter sauce
    1. Heat up butter in silver pan till it browns.
    2. Swirl pot frequently such that butter does not burn.
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    Featuring (in order of appearance):
    Suphon Liao - https://www.instagram.com/suphonl/
    Chiara Ang - https://www.instagram.com/chiaraang/

    Filmed By:
    Maverick Chua - https://www.instagram.com/mavcly/
    Clarisse Gan - https://www.instagram.com/gunnybunnyy/

    Edited By:
    Clarisse Gan - https://www.instagram.com/gunnybunnyy/

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