Today we will learn HOW TO
MEAL PREP. Meal preps are a reference to meals that save time and money and
keep you on track of your fitness goal. Our meal today is very basic, but also
extremely DELICIOUS. Meal prepping saves you time, money, and most importantly
helps you stay on top of your fitness and health goals.
So, for today’s recipe we’ll
need 130-150g chicken breast, 100g of rice one lemon, garlic, salt, and pepper.
These portions are for one person. In order to start, the first step is to cook
some brown rice. So, we take 2 cups of brown rice in 3 cups of water, and a
tablespoon of coconut oil. Bring it up to the boil and then we stir and leave
it to boil. While the rice is cooking, we're going to prepare the chicken. We
take a chicken breast, we try to get rid of any fat excess by trimming it with
a knife. Now we’re going to cut it into four slices. Now we have four even
strips. A quick tip: to avoid cross-contamination make sure you always wash
your board after cutting the meat. Now we move to make a quick marinade. We're
going to use some garlic and lemon. Place the garlic (around 3 pieces) flat
side down on the board and use a knife to crush it. Now we’re going to dice the garlic on the
board. You can use a garlic press or a knife. Another quick tip is to slip a
wet paper towel underneath the board to keep it fixed. Now we squeeze one lemon
on the chicken breast and add garlic, some salt, and pepper. Now we’re ready to cook the chicken. We take
a grill pan, put some coconut oil, and place the chicken breast pieces when the
oil is ready and let them cook over medium to low heat. We cook the chicken
pieces for 3 minutes on each side. Now we're going to turn the heat off and let
the chicken pieces sit. Our rice is ready as well. So, we take our chicken
breasts and place them on a nice plate then add rice. Enjoy this healthy and
highly nutritious meal that is perfect after a hard workout session or even on
a normal day. Do not forget to share this simple recipe with your friends and
beloved ones and encourage them to do it.
A side note: As we said above
the portions are meant for only one person. Therefore, you can make more of
this meal by doubling the portions or tripling them. If you are going to eat
more than one meal a day, all can stay in the fridge. If you are ONLY eating
one a day with your other meals, you have two options. 1. Cut the recipe in
half, or 2 Put 4 meals in the freezer and 3 meals in the fridge. 3. Take one
out the night before and keep in the fridge to thaw. By following these steps,
you can conserve the meal better and it will always be fresh as if it’s just
been cooked.
0 Comments