Healthy Classic American Meal Prep | Meal Prep Series!
Recipes in this Video
Ingredients
- ●2 cups rolled oats
- ●6 cups water
- ●1/2 tsp salt
- ●1/2 cup brown sugar
- ●1 tsp cinnamon
- ●1/2 cup raisins (optional)
- ●1/2 cup chopped nuts (optional)
- ●1 tsp vanilla extract (optional)
Instructions
- 1In a slow cooker, combine the rolled oats, water, and salt.
- 2Stir in the brown sugar and cinnamon until well mixed.
- 3If using, add the raisins and chopped nuts to the mixture.
- 4Cover the slow cooker and set it to low heat.
- 5Cook for 6-8 hours, or until the oats are soft and creamy.
- 6Once cooked, stir in the vanilla extract if desired.
- 7Serve warm, topped with additional nuts, fruits, or sweeteners as preferred.
Equipment
Ingredients
- ●1 lb ground chicken
- ●1 can (15 oz) kidney beans, drained and rinsed
- ●1 can (15 oz) black beans, drained and rinsed
- ●1 can (14.5 oz) diced tomatoes
- ●1 cup chicken broth
- ●1 medium onion, chopped
- ●2 cloves garlic, minced
- ●1 bell pepper, chopped
- ●2 tbsp chili powder
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp cayenne pepper (optional)
- ●1 tbsp olive oil
- ●1 cup corn (frozen or canned)
- ●1/4 cup fresh cilantro, chopped (for garnish)
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and bell pepper, sauté until softened, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add ground chicken to the pot, cooking until browned, about 5-7 minutes.
- 5Stir in chili powder, cumin, salt, black pepper, and cayenne pepper (if using).
- 6Add diced tomatoes, chicken broth, kidney beans, black beans, and corn to the pot.
- 7Bring the mixture to a boil, then reduce heat and let simmer for 30 minutes, stirring occasionally.
- 8Taste and adjust seasoning if necessary.
- 9Serve hot, garnished with fresh cilantro.
Equipment
Oven fried chicken is a beloved American dish that combines the comforting flavors of fried chicken with a healthier baking method. This dish originated as a way to enjoy crispy chicken without the excess oil of traditional frying. It has become a staple for family dinners and gatherings, with many regional variations across the United States. Today, oven fried chicken is embraced by health-conscious cooks who still crave that classic crunch and flavor.
Ingredients
- ●chicken pieces
- ●buttermilk
- ●all-purpose flour
- ●cornmeal
- ●paprika
- ●garlic powder
- ●onion powder
- ●salt
- ●black pepper
- ●cayenne pepper
- ●baking powder
- ●olive oil
- ●fresh herbs
- ●lemon zest
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2Prepare a baking sheet by lining it with parchment paper or a wire rack.
- 3Soak the chicken pieces in buttermilk for at least 1 hour, or overnight for best results.
- 4In a large bowl, combine flour, cornmeal, paprika, garlic powder, onion powder, salt, black pepper, cayenne pepper, and baking powder.
- 5Remove chicken from buttermilk and let excess drip off.
- 6Coat each piece of chicken in the flour mixture, pressing firmly to adhere.
- 7Arrange coated chicken on the prepared baking sheet, leaving space between pieces.
- 8Drizzle olive oil over the chicken to ensure crispiness.
- 9Bake in the preheated oven for 35-45 minutes, until golden brown and cooked through.
- 10Use a meat thermometer to check that the internal temperature reaches 165°F (74°C).
- 11Let the chicken rest for 5-10 minutes before serving.
- 12Garnish with fresh herbs and lemon zest for added flavor.
Ingredient Alternatives
buttermilk
Healthier: Greek yogurt
Cheaper: milk + vinegar
Greek yogurt adds creaminess with fewer calories.
all-purpose flour
Healthier: whole wheat flour
Cheaper: cornstarch
Whole wheat flour adds fiber, while cornstarch can create a lighter coating.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil has a higher smoke point, while vegetable oil is often less expensive.
fresh herbs
Healthier: dried herbs
Cheaper: no herbs
Dried herbs are more shelf-stable and can be used when fresh are unavailable.
Techniques
Equipment
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