Published on Aug 28, 2015
Typical Sunday evening meal prep with Alan Thrall
Intro to Sunday Evening Batch Cooking
What’s up everybody, I’m about to start some Sunday evening weekly meal prep, and I thought you’d like to follow along. Every week I prepare two carbs, two vegetables, and one, or two, meats. This week, and every week, the carbs are rice and potatoes. My two vegetables are broccoli and kale, and this week, I’m doing all chicken. So, follow along, take notes, it’s not very exciting, but some of you might enjoy it!
Steaming the Rice & Broccoli
If you don’t have a rice cooker, you’re doing it wrong. I add 2 parts water, 1 part rice, (4 cups water, 2 cups rice). Then, I add olive oil, or coconut oil for extra fat and flavor. It also prevents the rice from sticking to the pot. Add steamer on top, then add broccoli right into the steamer to cook along with the rice. After 10-15 minute I remove the Broccoli. I cook another pot of rice half way through the week.
Baking the Potatoes
I buy assorted baby potatoes, rinse ’em well inside a colander, chop them into a large bowl, then flavor then with olive oil, salt, black pepper, salt-free herb seasoning, and a generous helping of fresh garlic. Then, mix them up well in the bowl.
Coat a 13′ x 9′ cookie sheet with non-stick spray and add half of the potatoes, making sure they are evenly spread across the sheet, then repeat for your second half of potatoes.
Turn you oven to broil, I’ve found this give them a nice texture, plus keeps them from turning to mush. Cook for 12-15 minutes, and make sure to keep an eye on them. After 15 minutes, turn the oven to 350 degree, and let them cook for 30 minutes more.
Cooking the Kale
Start with 2 bundles of kale, and big pot. Wash and chop the kale, then add to pot. Place on stovetop, and add 2 cups of water. Then I add the same ingredients that I added to the potatoes, olive oil, salt, black pepper, salt-free herb seasoning, and fresh garlic. Place the cover on, and cook the kale until it has reduced in size, and is the texture you like.
Prepping the Chicken
Lately, I’ve been buying whole rotisserie chickens. This saves me time because I don’t have to cook, and because they are cooked whole, the chicken tastes better and doesn’t dry out over the week like grilled chicken breast. Plus there’s more calories too!
The Final Product
The final product looks great, and will last all week long! Enjoy!
