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  • Happy New Year everyone! I hope you had a marvellous holiday season. If you're anything

  • like me, maybe you did a little bit of indulging but that is totally fine because today, we

  • are all going to get back on track together. I'm really excited to be launching my brand

  • new Meal Prep Made Easy series. So every Thursday this month, I'm going to be sharing a brand

  • new meal prep menu. These are recipes that can all be prepared on Sunday night to help

  • you eat well all week long. I've also compiled all of these menus into my brand new Meal

  • Prep Made Easy eBook. It contains all of the recipes, shopping lists and lots of tips and

  • tricks for simplifying your Sunday meal prep. So I hope you'll check it out, all of the

  • details are in the description box below. Now let's kick things off with today's menu.

  • Most of the recipes in this menu are inspired by the delicious flavours of the Mediterranean.

  • So today, I'm going to be making some Hearty Vegetable Soup, a Healthy Chicken Piccata,

  • some Roasted Red Skin Potatoes with Garlic and Parsley. I'm also going to be making some

  • beautiful Steamed Greens, some Tuscan Bean Salads In A Jar, some easy Caprese Frittatas

  • and some really easy Cottage Cheese Fruit Cups that are perfect for that 2pm snack attack.

  • We're kicking things off today with my Hearty Vegetable Soup. I love this soup because it's

  • loaded with veggies which means it's also loaded with nutrients. Now I'm making this

  • recipe in my slow cooker but if you don't have a slow cooker, don't sweat it. You can

  • definitely do this in a large soup pot instead. The best part about this recipe is that you

  • can throw all of your ingredients in, set it and forget it. So as with most great soups

  • this recipe starts with the trifecta of flavour. We've got some beautiful onion, some carrot

  • and some celery. To that I'm going to add a whole lot of greens. So I've got sliced

  • green cabbage, some beautiful green beans that I've just trimmed and chopped and some

  • chopped zucchini. I'll also be adding some frozen green peas but I won't add them until

  • the very end of cooking because you don't want them to get too mushy. And of course,

  • what would any healthy soup be without some minced garlic? Come on, garlic is really great

  • for you. And we've got some gorgeous cannellini beans. I'm using canned beans because I'm

  • lazy. By all means, cook your beans if that's how you roll. Next up, it's time to add our

  • liquid. I've got some diced tomatoes and some vegetable broth. You could also do this with

  • chicken broth if you wanted to. Finally, we're just going to season this up with some dried

  • oregano, some fresh thyme leaves and a whole lot of salt and pepper. I'm going to set my

  • slow cooker on high and let this simmer away for between 3 and 4 hours. About 15 minutes

  • before your soup is done, all you're doing to do is add your frozen peas and a good handful

  • of freshly chopped parsley. It's so rich and so hearty. Perfect for the winter. We're just

  • going to put this lid on, let those peas cook through, ten minutes and it is all good and

  • ready to rock. You can store it in the refrigerator for between 4 and 5 days or in the freezer

  • for up to 6 months. That's why I like to make a huge batch, it's great for those nights

  • where you don't feel like cooking. Next up on today's menu, we've got our Healthy Chicken Piccata.

  • Now, chicken piccata is traditionally made with breaded chicken but today, we are

  • going to leave breading out and just use some boneless, skinless chicken breast.

  • So I've got a skillet heating up on the stove and to that, I'm just going to add a really good

  • drizzle of olive oil. I've got some beautiful chicken breast standing by and I'm simply

  • going to season them with some salt and some pepper and then I'm going to brown them on both sides.

  • We're going to do them top down first. We're just trying to give them a quick

  • brown on both sides. You'll know they're ready to flip when they release easily from the pan.

  • Trust me, do not try to flip them before because you'll end up ruining your chicken

  • and it's just not pretty. Alright, now that these are beautifully browned on both sides,

  • we are just going to set them aside and then we're going to get to work on our beautiful sauce.

  • To the same skillet, we are going to add another drizzle of olive oil and some

  • minced garlic and capers. Capers have a ton of flavour so a little can go a long way.

  • You're going to cook your garlic and capers for about 30 seconds before it's time to add

  • your white wine, your chicken broth and some freshly squeezed lemon juice. Now if you didn't

  • want to cook with alcohol, you can definitely leave the white wine out and just add a little

  • more chicken broth, that is totally fine. I'm going to give this all a stir, get up

  • all those beautiful brown bits, that's all that chicken flavour that's been left behind

  • in the pan. You're going to let this tasty mixture come to a boil and then we're going

  • to return our chicken back into the pan, turn our heat down to medium-low, cover them and

  • let them simmer for about 10 minutes or until they reach an internal temperature of 165°F.

  • Once the chicken is cooked through, we can remove from our skillet and then create a

  • really simple pan gravy using all the delicious juices left behind. All I'm going to do is

  • whisk some cornstarch and some water together and then whisk it back into the juices.

  • We're going to simmer it for about a minute, until it thickens up, and it's really as simple as that.

  • If you're eating this right away, you can drizzle it all over your chicken and

  • if you're not, you can just store it for when you're ready to serve it. I'm going to finish

  • all of this chicken awesomeness off with a little bit of freshly chopped parsley.

  • I love this recipe because it's fresh and citrusy and oh so easy to make. It can be served immediately

  • or stored in the refrigerator for up to 3 days. I like it best when partnered with these

  • beautiful Roasted Red Potatoes I'm going to show you now. So for this recipe I'm starting

  • with some beautiful red potatoes that I've scrubbed really well and then cut into cubes.

  • I like leaving the skin on these potatoes because A) I think they look beautiful and

  • B) they have a ton of nutrition. So, I've got these beautiful potatoes in a bowl and

  • I'm going to season them simply with some olive oil, some garlic powder and some salt and pepper.

  • When I'm roasting potatoes, I prefer to use powdered garlic as opposed to

  • regular garlic because I find that regular garlic burns in the oven. So I've got my oven

  • preheated to 400°F, I'm going to pop my potatoes in and I'm going to flip them after about

  • 15 minutes. After another 10 to 15 minutes they should be golden and ready to rock. I

  • like to finish them off with a little freshly chopped parsley because let's be honest, freshly

  • chopped parsley makes everything better. Most things better. Breakfast cereal, probably

  • not but most things better. It can served immediately or stored in the refrigerator

  • for 3 or 4 days. Next up, it's time to talk about steaming some green veggies. Now, I'm

  • going to be completely honest with you, the fact is there is never going to be a weeknight

  • where I feel like cooking vegetables. So I like to cook all of my veggies during my meal

  • prep and then I have them ready all week long. For these beautiful steamed veggies, I'm going

  • to be steaming some broccoli, some green beans and some beautiful asparagus. So you have

  • the option, when it comes to greens, to steam them all separately OR you can go rogue like

  • I do and steam them all at once. We are going to put our toughest vegetables on the bottom,

  • in this case that's broccoli so those are going to cook the most slowly. And then we

  • are going to add our green beans. And then our asparagus. I've got a pot on the stove

  • with about an inch of water heating up and to that I'm going to add my steamer pot. Once

  • my veggies are prepped, I'm simply going to steam them for 5 to 7 minutes or until they

  • become bright green. You'll want to give them a few shakes during cooking to make sure everything

  • in the steamer cooks evenly. To finish them off, I'm just going to run them under cold

  • water to stop the cooking process and then what you have are these beautiful steamed

  • veggies. These can be eaten on their own, or added to things like pastas, stir fries

  • or salads. I can store them in my refrigerator for 3 or 4 days. Now it's time to talk lunches,

  • for me, that means salads in a jar. For today's menu, I'm making my beautiful Mediterranean

  • inspired Bean Salad. I love this recipe because it's loaded with flavour, protein-packed and

  • also happens to be completely vegan. So we are getting started with some cannelloni beans.

  • I'm using canned beans that I've just rinsed and drained but by all means, if you feel

  • like cooking your own beans go right ahead. To that I'm going to add some awesome Meditteranean flavours.

  • So I've chopped up some marinated artichokes, some sundried tomatoes, some roasted

  • red peppers and I've got a good helping of Kalamata olives which pack a nice salty flavour.

  • All of these items can either be found fresh in your deli or jarred in the aisle with all

  • of the pickles and the olives. Then I'm going to add some beautiful fresh parsley and then

  • we are going to create the simplest dressing ever. I'm going to add a good plug of olive

  • oil, a couple tablespoons of white wine vinegar, some freshly squeezed lemon juice. We're going

  • to season this with some salt and pepper and we're going to toss it up my friends. And

  • then I'm going to divide my bean mixture into 5 jars. To each jar, I'm actually going to

  • add some baby spinach. The concept here is very simple, we're going to keep the spinach

  • on the top of the jars so that it doesn't get wilty and overdressed and then when we're

  • ready to eat the salads we're just going to give everything a really good shake and then

  • everything will be evenly dressed. These babies will last in the refrigerator for between

  • 4 and 5 days. They really do make the perfect lunch on the go. Now, it's time to talk breakfast

  • for the week and for me, that means my beautiful Caprese Frittatas. For these yummy frittatas

  • I'm going to get started by whipping up my egg mixture. So all I'm going to do is whisk

  • some eggs, some milk, some salt and some pepper. For this recipe I'm using a muffin tin lined

  • with some silicon baking cups. If you don't have silicon baking cups it's not a problem

  • but you will want to grease your pan really, really well because these frittatas LOVE to stick.

  • Next, I'm going to build in all of my beautiful caprese flavours. We're simply

  • going to add a handful of beautiful cherry tomatoes that I've cut in half, a little bit

  • of mozzarella cheese and some freshly chopped basil. We're going to finish off each cup

  • with a little bit of our egg mixture. And then into the oven these go at 375°F for

  • between 10 and 15 minutes. These lovely frittatas can be stored in the refrigerator for between

  • 4 and 5 days. They can be eaten cold or reheated in the microwave. For snack this week, we

  • are making some Cottage Cheese Fruit Cups. I know there are some cottage cheese haters

  • out there. If you're not loving the cottage cheese by all means, you can replace it in

  • this recipe with some plain Greek yogurt. So I've got 5 containers and all I'm going

  • to do is place about a third of a cup of cottage cheese in each one. Next, I'm going to drizzle

  • in a little bit of honey and add some beautiful fruit. In this case, I'm using some finely

  • diced cantaloupe, some diced honeydew and some red grapes that I've just cut in half

  • but you can use any kind of fruit you like. You don't have to be as fussy as I am. You

  • could just mix them all together; you don't have to layer them but I've said it before

  • and I'll say it again: you eat with your eyes first. Reach for this during your 2 o'clock

  • slump and you are off to the races my friend. These will last in the refrigerator for between

  • 4 and 5 days. They are the perfect mid-afternoon snack to help get you through to dinner. Speaking

  • of snacks, in my house I always like to have some fresh veggies on hand for when I'm feeling

  • peckish. For today's menu, I've got some cherry tomatoes, celery sticks and some fresh red

  • bell pepper. That is the single best way to ensure you are getting enough veggies in your

  • diet and you're making healthier choices. Perfect for guilt-free munching on the go.

  • I really hope you guys love today's menu as much as I do and if you give any of these

  • recipes a try be sure to Tweet or Instagram me photo because you know I love seeing what

  • you're coming up with in your very own kitchens. And don't forget that today's menu and a whole

  • lot more can be found in my brand new Meal Prep Made Easy eBook. It's got all of the

  • recipes, shopping lists and lots of tips and tricks for making Sunday meal prep a total

  • cinch. And if you haven't already be sure to SUBSCRIBE because there is lots more meal

  • prep where this came from.

Happy New Year everyone! I hope you had a marvellous holiday season. If you're anything

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食事の下ごしらえが簡単にできる|メニュー1 (Meal Prep Made Easy | Menu 1)

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    Silvia W. に公開 2021 年 01 月 14 日
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