[0:00] let's be honest eating healthy is not
[0:01] always the most convenient you come home
[0:03] after work you sling your bag on the
[0:04] floor you want something easy but more
[0:06] importantly something healthy but
[0:08] delicious so here's my solution
[0:12] [Music]
[0:22] at the beginning of this year I set out
[0:24] with the goal to become shredded by July
[0:26] 4th and the clock is ticking with my
[0:28] Trader nor who's yoked watching my every
[0:30] move I have to stay consistent these are
[0:32] the top three meals that are all done in
[0:34] under 30 minutes nor is here to clarify
[0:36] if we are on diet or not let's begin
[0:38] I've got three meals you can make any
[0:40] weeknight that will keep it feeling like
[0:42] it's the weekend if you know what I mean
[0:44] I don't know what you do on the weekend
[0:45] but I hope it's legal option one steak
[0:47] Euro rap option two tikka masala and
[0:49] option three chicken alfredo none of
[0:51] these seem macro friendly but they are
[0:53] calorie and price breakdowns will come
[0:55] at the end as we finish each of these
[0:56] first stake gyro now our 30 minute timer
[0:58] begins a very basic feta garlic sauce in
[1:02] a blender combined 4 ounces or 113 grams
[1:04] of feta eight cloves of garlic half a
[1:06] cup or 140 grams of low-fat Greek yogurt
[1:08] pause I'm not a huge fan of low-fat
[1:10] ingredients I think they're typically
[1:11] gross in gimmicky and like how did you
[1:13] take the fat out of that but I do think
[1:14] yogurt is one of the few exceptions
[1:15] because it's simply made with milk
[1:17] that's been skimmed of its high fat
[1:18] heavy cream add a splash of water and
[1:20] blend on high speed until as smooth as
[1:22] possible anyway follow that with one
[1:24] tablespoon or 14 grams of extra virgin
[1:25] olive oil yeah I know right after
[1:27] talking about keeping it low fat add a
[1:29] splash of water now season that mixture
[1:30] to taste with salt optionally strain the
[1:32] sauce through a fine mesh strainer
[1:33] season it taste with salt and whisk
[1:35] together and you're done this makes a
[1:37] lot of sauce and you're only going to
[1:38] use about two tablespoons of this per
[1:40] gyro all right we're five minutes in 25
[1:42] minutes left next are topping in a
[1:44] medium-sized Bowl add half a seedless
[1:46] English cucumber thinly sliced you can
[1:48] use a hand death trap or you can use a
[1:49] knife whichever you prefer half a red
[1:51] onion also thinly sliced optionally you
[1:53] can rinse your onions under water to
[1:54] tone down the spiciness one teaspoon or
[1:57] half a gram of finely chopped fresh
[1:58] oregano one tablespoon or three grams of
[2:00] finely chopped fresh parsley one finely
[2:02] chopped jalapeno salted taste and one
[2:04] tablespoon or 15 grams of red wine
[2:05] vinegar tossed together till combined
[2:07] and it's like a little refreshing
[2:08] crunchy Garden waiting to sit atop your
[2:11] perfectly luscious gyro and that took
[2:13] like what maybe five minutes leaving us
[2:15] with 15 minutes remaining look our steak
[2:17] is simple make a very basic rub
[2:18] consisting of two teaspoons or five
[2:20] grams of fresh ground black pepper one
[2:21] teaspoon or three grams smoked paprika
[2:23] one tablespoon or 15 grams of kosher
[2:25] salt half a teaspoon or 1 gram of
[2:26] coriander powder and half a teaspoon or
[2:28] 1 gram of ground cumin makes a joke of
[2:30] Mind wrestle yourself a 12 ounce or 340
[2:32] gram flank steak padded jar with paper
[2:34] towels split your steak into two evenly
[2:36] sized pieces and season both sides
[2:37] generously with your steak
[2:40] now to cook the steak you use a regular
[2:42] pan a grill pan or just a grill I went
[2:44] with a cast iron grill pan because well
[2:45] I couldn't find my grill don't ask why I
[2:48] don't know heat that over medium high
[2:49] freeze the grates generously with
[2:50] cooking spray and then one at a time add
[2:52] your pans here for about three minutes
[2:53] give it a flip and sear for an
[2:55] additional two to three minutes now
[2:56] we're sitting at around nine to ten
[2:58] minutes left give or take your steak
[2:59] should be a beautiful medium rare and is
[3:01] ready to come out of the pan unless you
[3:02] want to leave it in there longer and
[3:03] hurt my feelings so you can take it to
[3:05] medium if you desire that there is no
[3:07] well done allowed now take it out of the
[3:09] pan rest for three minutes and we're
[3:10] sitting in around 24 minutes total so
[3:12] take your remaining six minutes slice
[3:14] your steak eat your pita bread over an
[3:15] open flame until hot and lightly charred
[3:17] about 15 seconds per side now look this
[3:19] serves two people so you only need two
[3:20] pitas and your two pieces of steak so
[3:22] slap half your slice steak on a hot Pita
[3:24] about two tablespoons of your feta
[3:26] garlic sauce followed by your cucumber
[3:27] salad as much as you like and maybe a
[3:29] little fresh parsley for garnish repeat
[3:30] on the other Pita boom all done in 30
[3:32] minutes or less now let's get our macro
[3:34] calorie assessment look at that I like
[3:38] it nor will confirm later next our tikka
[3:40] masala start the 30 minute timer this
[3:41] serves up to six peoples but if you're
[3:43] eating it by yourself it's arguably
[3:44] better after sitting in the fridge and
[3:45] allowing the flavors to marry looks like
[3:47] the Tikka is getting more uh action than
[3:49] you are first in a large bowl come on
[3:50] one cup or 300 grams of low-fat Greek
[3:52] yogurt a half inch knob of Ginger grated
[3:53] 4 cloves of garlic grated or minced two
[3:55] teaspoons or eight grams of garam masala
[3:57] one teaspoon or two grams of turmeric
[3:58] powder one teaspoon or three grams of
[4:00] paprika one and a half teaspoons or four
[4:01] grams of ground cumin two teaspoons or
[4:03] 10 grams of kosher salt 1 teaspoon or
[4:05] three grams of ground black pepper whisk
[4:07] together took a mine and then added two
[4:08] pounds or 900 grams of boneless and
[4:10] skinless chicken breasts that's been cut
[4:12] into one and a half inch cubes 24
[4:13] minutes left mixed together until nicely
[4:16] coated first we'll quickly sear all of
[4:17] our chicken feed a shallow pot or saute
[4:19] pan over medium-high heat crease the
[4:21] bottom with cooking spray now once
[4:22] that's hotter than a seatbelt sitting in
[4:23] direct sunlight for hours in a parking
[4:24] lot add your chicken and go ahead and
[4:26] sear it all at once look in most cases I
[4:28] recommend against doing that but this is
[4:30] a weeknight meal let's be honest you
[4:31] want to get it done in and out and if
[4:32] you have your temperature at the max
[4:34] heat and do not touch you'll get at
[4:36] least one side of most pieces to get a
[4:38] decent color now sear that for about two
[4:40] minutes lip each piece it's here for one
[4:42] more minute 21 minutes left to get out
[4:44] of your cooking vessel yes it's still
[4:46] raw I'd advise you don't have a little
[4:47] taste test quite yet reduce the heat of
[4:49] your pan to medium and add one medium
[4:50] yellow onion sliced season lightly with
[4:52] salt or cloves of very finely chopped
[4:53] garlic and a one inch knob of Ginger
[4:55] grated and saute for three minutes or
[4:56] until the onions begun to soften then
[4:58] add one teaspoon or two grams of ground
[4:59] coriander one teaspoon or three grams of
[5:01] ground cumin half a teaspoon one gram of
[5:03] cayenne powder serve it around let that
[5:05] saute till fragrant about 30 seconds
[5:06] then add half a cup or 120 milliliters
[5:08] of chicken stock a 15 ounce can or 425
[5:11] grams of crushed tomatoes and a splash
[5:13] of now season lightly with salt increase
[5:15] heat to medium high bring that to a boil
[5:17] and as soon as it starts boiling add all
[5:18] that to a blender blend on high until
[5:19] smooth as possible then return to your
[5:21] pan with a splash of water reduce your
[5:22] heat to low to a nice slight simmer add
[5:24] your chicken back and simmer for 10
[5:26] minutes or until the chicken's cooked
[5:28] through and the mixture has reduced now
[5:29] finally add one cup or 240 milliliters
[5:31] of half and half not heavy cream unless
[5:33] you want to blow out the calories on
[5:34] this simmer for three more minutes
[5:36] season it taste with salt and serve
[5:37] immediately look optionally you can
[5:39] serve this with one cup of rice per
[5:40] person obvious want to start the rice at
[5:42] the very beginning and we're done with
[5:43] five minutes to spare which I guess you
[5:45] could say that time could be applied to
[5:46] cutting onions or measuring or whatever
[5:48] else needs to be done but let me be
[5:49] honest I think this one cuts it a bit
[5:51] close to the 30 minute mark it depends
[5:52] on your skill level but I think that's
[5:54] still pretty good pal now totaling out
[5:56] at a macro calorie composition of this I
[5:58] mean are you kidding me last and
[6:00] arguably our easiest is Chicken Alfredo
[6:02] 30 minutes begins now look you want this
[6:04] to go quick heed the advice of how we
[6:06] work in restaurants if multiple things
[6:08] take time then do them at the same time
[6:10] right if you have multiple things
[6:11] working at the same time don't like
[6:13] start your pasta and then just stand
[6:14] there playing with chat gbt on your
[6:16] phone get multiple things working at the
[6:17] same time and they'll finish at the same
[6:19] time so first off our pasta get two
[6:21] large pots fill with water and add to
[6:23] your stove and bring them both to a boil
[6:24] season both of them generously with salt
[6:26] now look it's gonna take about five
[6:28] minutes for them to come up to a boil so
[6:29] while you're waiting go and do something
[6:31] else in this case you'll take one pound
[6:32] or 450 grams of a large boneless
[6:35] skinless chicken breasts slip those bad
[6:36] boys in half so they're thin and flat
[6:38] and now we have 25 minutes left drop
[6:40] your past stay in the Boiling Pot number
[6:42] one and one whole head worth of
[6:43] cauliflower that's been cut into florets
[6:45] in pot number two boil your pasta for
[6:47] nine minutes and your cauliflower for
[6:48] well the same amount of time you want
[6:50] your cauliflower mushy now all those are
[6:52] cooking heat a 12 inch pan over
[6:53] medium-high heat previously with pan
[6:54] spray then Pat your breasts dry the
[6:56] chicken breast season them with whatever
[6:58] you want spices salt and pepper I don't
[7:00] care once they're seasoned add them to
[7:01] your pan and sear for three minutes per
[7:03] side because we get them in half to thin
[7:05] them out by the time you flip them and
[7:06] cook them for another three minutes they
[7:07] should actually be fully cooked with an
[7:09] internal temp of 165 Fahrenheit take
[7:11] them out and leave them to rest until we
[7:13] are done now after all that's done let's
[7:14] say 10 minutes elapsed and we have 15
[7:16] minutes left good thing the rest of this
[7:18] is actually extraordinarily simple now
[7:20] once your cauliflower is done and very
[7:22] tender add to a blender along with five
[7:23] cloves of garlic a quarter cup or 22
[7:25] grams of Parmesan or reggiano a quarter
[7:27] cup or 22 grams of pecorino Romano these
[7:29] are both grated by the way half a cup or
[7:31] 120 grams of skim milk salt and pepper
[7:32] to taste add two tablespoons or 28 grams
[7:34] of unsalted butter and blend everything
[7:36] until as smooth as physically possible
[7:38] then to season that it tastes with salt
[7:40] and pepper as needed then add whole
[7:41] process should take less than three
[7:43] minutes honestly then once your pasta is
[7:45] done and Al Dente train out of your
[7:46] water surprisingly you actually don't
[7:47] need the pasta water in this scenario
[7:49] although you could use it if you wanted
[7:50] place your drained pasta into an empty
[7:52] container or the original Pop That You
[7:53] Used add as much of your cauliflower
[7:55] sauce as you like toss the tail coated
[7:57] which leaves you with a grand total of
[7:58] seven minutes to spare look you can go
[8:00] ahead and plate it up now but if you do
[8:01] have time you could totally dice up one
[8:03] large zucchini grease a skillet with
[8:04] cooking spray heat it over medium heat
[8:06] and cook your zucchini with a little bit
[8:07] of salt and pepper to taste maybe some
[8:08] spices or herbs and cook for about five
[8:10] minutes tossing occasionally until
[8:11] browned and just cooked through that's
[8:13] optional I like it you know I think when
[8:15] you add the pasta to a plate and a
[8:17] little vibrant green squash maybe a
[8:19] little extra Parmigiano-Reggiano that
[8:20] tiny tinge of extra salty Umami having
[8:23] you scream oh Mommy seems like a pretty
[8:25] good idea and it's done very easily for
[8:27] under 30 minutes in a grand total
[8:29] caloric breakdown of this for four
[8:31] servings so here we are I feel pretty
[8:32] good you know everything I would say for
[8:34] the most part past the time test now
[8:35] let's begin the Nord test so we have
[8:38] three things here nor is our analyst and
[8:40] our verifier how do you feel feeling
[8:42] good man ready to eat stick hero flank
[8:44] steak this on the other hand there's a
[8:46] trick I did with this okay I want you to
[8:48] try it first then I'll tell you what the
[8:49] trick was and then tikka masala cheers
[8:52] macro friendly that would have about 10
[8:54] 12 grams of fat boom on diet let's go
[8:57] next one go right can you use whipped
[8:59] cream cauliflower cook the cauliflower
[9:00] down and you just blend it with a little
[9:02] bit of milk in reality like in this
[9:04] whole plate of pasta there's probably
[9:05] like I don't know two tablespoons of
[9:06] milk maybe it is balanced you just have
[9:08] to portion of the pasta I guess if
[9:10] you're trying to lose weight one cup of
[9:11] pasta probably six ounces of chicken two
[9:13] to three ounce of veggies
[9:15] all right last one so this is Tikka
[9:18] Masala obviously you give a little stir
[9:19] we can't use a heavy cream so I used
[9:21] half and half instead 12 grams of fat
[9:23] for the whole recipe again this is my
[9:26] favorite out of all three high protein
[9:27] low fat it's got a lot of flavor this is
[9:29] the big one this has the most flavor I
[9:31] agree and it's the easiest to make goat
[9:33] bigger one cup of carbs you're on diet
[9:34] period end of story in under 30 minutes
[9:37] baby would you make this I told you I'll
[9:39] cook better than you sometimes and on
[9:40] the next episode of get shredded I'm
[9:42] gonna get my kick
[9:43] if you're on a diet don't think of it as
[9:46] a diet think of it as a moment to get
[9:48] creative with your food and enjoy it
[9:51] [Music]
[10:14] [Music]