Healthy Weeknight Meals Done In 30 Minutes

[00:00] let's be honest eating healthy is not

[00:01] always the most convenient you come home

[00:03] after work you sling your bag on the

[00:04] floor you want something easy but more

[00:06] importantly something healthy but

[00:08] delicious so here's my solution

[00:12] [Music]

[00:22] at the beginning of this year I set out

[00:24] with the goal to become shredded by July

[00:26] 4th and the clock is ticking with my

[00:28] Trader nor who's yoked watching my every

[00:30] move I have to stay consistent these are

[00:32] the top three meals that are all done in

[00:34] under 30 minutes nor is here to clarify

[00:36] if we are on diet or not let's begin

[00:38] I've got three meals you can make any

[00:40] weeknight that will keep it feeling like

[00:42] it's the weekend if you know what I mean

[00:44] I don't know what you do on the weekend

[00:45] but I hope it's legal option one steak

[00:47] Euro rap option two tikka masala and

[00:49] option three chicken alfredo none of

[00:51] these seem macro friendly but they are

[00:53] calorie and price breakdowns will come

[00:55] at the end as we finish each of these

[00:56] first stake gyro now our 30 minute timer

[00:58] begins a very basic feta garlic sauce in

[01:02] a blender combined 4 ounces or 113 grams

[01:04] of feta eight cloves of garlic half a

[01:06] cup or 140 grams of low-fat Greek yogurt

[01:08] pause I'm not a huge fan of low-fat

[01:10] ingredients I think they're typically

[01:11] gross in gimmicky and like how did you

[01:13] take the fat out of that but I do think

[01:14] yogurt is one of the few exceptions

[01:15] because it's simply made with milk

[01:17] that's been skimmed of its high fat

[01:18] heavy cream add a splash of water and

[01:20] blend on high speed until as smooth as

[01:22] possible anyway follow that with one

[01:24] tablespoon or 14 grams of extra virgin

[01:25] olive oil yeah I know right after

[01:27] talking about keeping it low fat add a

[01:29] splash of water now season that mixture

[01:30] to taste with salt optionally strain the

[01:32] sauce through a fine mesh strainer

[01:33] season it taste with salt and whisk

[01:35] together and you're done this makes a

[01:37] lot of sauce and you're only going to

[01:38] use about two tablespoons of this per

[01:40] gyro all right we're five minutes in 25

[01:42] minutes left next are topping in a

[01:44] medium-sized Bowl add half a seedless

[01:46] English cucumber thinly sliced you can

[01:48] use a hand death trap or you can use a

[01:49] knife whichever you prefer half a red

[01:51] onion also thinly sliced optionally you

[01:53] can rinse your onions under water to

[01:54] tone down the spiciness one teaspoon or

[01:57] half a gram of finely chopped fresh

[01:58] oregano one tablespoon or three grams of

[02:00] finely chopped fresh parsley one finely

[02:02] chopped jalapeno salted taste and one

[02:04] tablespoon or 15 grams of red wine

[02:05] vinegar tossed together till combined

[02:07] and it's like a little refreshing

[02:08] crunchy Garden waiting to sit atop your

[02:11] perfectly luscious gyro and that took

[02:13] like what maybe five minutes leaving us

[02:15] with 15 minutes remaining look our steak

[02:17] is simple make a very basic rub

[02:18] consisting of two teaspoons or five

[02:20] grams of fresh ground black pepper one

[02:21] teaspoon or three grams smoked paprika

[02:23] one tablespoon or 15 grams of kosher

[02:25] salt half a teaspoon or 1 gram of

[02:26] coriander powder and half a teaspoon or

[02:28] 1 gram of ground cumin makes a joke of

[02:30] Mind wrestle yourself a 12 ounce or 340

[02:32] gram flank steak padded jar with paper

[02:34] towels split your steak into two evenly

[02:36] sized pieces and season both sides

[02:37] generously with your steak

[02:40] now to cook the steak you use a regular

[02:42] pan a grill pan or just a grill I went

[02:44] with a cast iron grill pan because well

[02:45] I couldn't find my grill don't ask why I

[02:48] don't know heat that over medium high

[02:49] freeze the grates generously with

[02:50] cooking spray and then one at a time add

[02:52] your pans here for about three minutes

[02:53] give it a flip and sear for an

[02:55] additional two to three minutes now

[02:56] we're sitting at around nine to ten

[02:58] minutes left give or take your steak

[02:59] should be a beautiful medium rare and is

[03:01] ready to come out of the pan unless you

[03:02] want to leave it in there longer and

[03:03] hurt my feelings so you can take it to

[03:05] medium if you desire that there is no

[03:07] well done allowed now take it out of the

[03:09] pan rest for three minutes and we're

[03:10] sitting in around 24 minutes total so

[03:12] take your remaining six minutes slice

[03:14] your steak eat your pita bread over an

[03:15] open flame until hot and lightly charred

[03:17] about 15 seconds per side now look this

[03:19] serves two people so you only need two

[03:20] pitas and your two pieces of steak so

[03:22] slap half your slice steak on a hot Pita

[03:24] about two tablespoons of your feta

[03:26] garlic sauce followed by your cucumber

[03:27] salad as much as you like and maybe a

[03:29] little fresh parsley for garnish repeat

[03:30] on the other Pita boom all done in 30

[03:32] minutes or less now let's get our macro

[03:34] calorie assessment look at that I like

[03:38] it nor will confirm later next our tikka

[03:40] masala start the 30 minute timer this

[03:41] serves up to six peoples but if you're

[03:43] eating it by yourself it's arguably

[03:44] better after sitting in the fridge and

[03:45] allowing the flavors to marry looks like

[03:47] the Tikka is getting more uh action than

[03:49] you are first in a large bowl come on

[03:50] one cup or 300 grams of low-fat Greek

[03:52] yogurt a half inch knob of Ginger grated

[03:53] 4 cloves of garlic grated or minced two

[03:55] teaspoons or eight grams of garam masala

[03:57] one teaspoon or two grams of turmeric

[03:58] powder one teaspoon or three grams of

[04:00] paprika one and a half teaspoons or four

[04:01] grams of ground cumin two teaspoons or

[04:03] 10 grams of kosher salt 1 teaspoon or

[04:05] three grams of ground black pepper whisk

[04:07] together took a mine and then added two

[04:08] pounds or 900 grams of boneless and

[04:10] skinless chicken breasts that's been cut

[04:12] into one and a half inch cubes 24

[04:13] minutes left mixed together until nicely

[04:16] coated first we'll quickly sear all of

[04:17] our chicken feed a shallow pot or saute

[04:19] pan over medium-high heat crease the

[04:21] bottom with cooking spray now once

[04:22] that's hotter than a seatbelt sitting in

[04:23] direct sunlight for hours in a parking

[04:24] lot add your chicken and go ahead and

[04:26] sear it all at once look in most cases I

[04:28] recommend against doing that but this is

[04:30] a weeknight meal let's be honest you

[04:31] want to get it done in and out and if

[04:32] you have your temperature at the max

[04:34] heat and do not touch you'll get at

[04:36] least one side of most pieces to get a

[04:38] decent color now sear that for about two

[04:40] minutes lip each piece it's here for one

[04:42] more minute 21 minutes left to get out

[04:44] of your cooking vessel yes it's still

[04:46] raw I'd advise you don't have a little

[04:47] taste test quite yet reduce the heat of

[04:49] your pan to medium and add one medium

[04:50] yellow onion sliced season lightly with

[04:52] salt or cloves of very finely chopped

[04:53] garlic and a one inch knob of Ginger

[04:55] grated and saute for three minutes or

[04:56] until the onions begun to soften then

[04:58] add one teaspoon or two grams of ground

[04:59] coriander one teaspoon or three grams of

[05:01] ground cumin half a teaspoon one gram of

[05:03] cayenne powder serve it around let that

[05:05] saute till fragrant about 30 seconds

[05:06] then add half a cup or 120 milliliters

[05:08] of chicken stock a 15 ounce can or 425

[05:11] grams of crushed tomatoes and a splash

[05:13] of now season lightly with salt increase

[05:15] heat to medium high bring that to a boil

[05:17] and as soon as it starts boiling add all

[05:18] that to a blender blend on high until

[05:19] smooth as possible then return to your

[05:21] pan with a splash of water reduce your

[05:22] heat to low to a nice slight simmer add

[05:24] your chicken back and simmer for 10

[05:26] minutes or until the chicken's cooked

[05:28] through and the mixture has reduced now

[05:29] finally add one cup or 240 milliliters

[05:31] of half and half not heavy cream unless

[05:33] you want to blow out the calories on

[05:34] this simmer for three more minutes

[05:36] season it taste with salt and serve

[05:37] immediately look optionally you can

[05:39] serve this with one cup of rice per

[05:40] person obvious want to start the rice at

[05:42] the very beginning and we're done with

[05:43] five minutes to spare which I guess you

[05:45] could say that time could be applied to

[05:46] cutting onions or measuring or whatever

[05:48] else needs to be done but let me be

[05:49] honest I think this one cuts it a bit

[05:51] close to the 30 minute mark it depends

[05:52] on your skill level but I think that's

[05:54] still pretty good pal now totaling out

[05:56] at a macro calorie composition of this I

[05:58] mean are you kidding me last and

[06:00] arguably our easiest is Chicken Alfredo

[06:02] 30 minutes begins now look you want this

[06:04] to go quick heed the advice of how we

[06:06] work in restaurants if multiple things

[06:08] take time then do them at the same time

[06:10] right if you have multiple things

[06:11] working at the same time don't like

[06:13] start your pasta and then just stand

[06:14] there playing with chat gbt on your

[06:16] phone get multiple things working at the

[06:17] same time and they'll finish at the same

[06:19] time so first off our pasta get two

[06:21] large pots fill with water and add to

[06:23] your stove and bring them both to a boil

[06:24] season both of them generously with salt

[06:26] now look it's gonna take about five

[06:28] minutes for them to come up to a boil so

[06:29] while you're waiting go and do something

[06:31] else in this case you'll take one pound

[06:32] or 450 grams of a large boneless

[06:35] skinless chicken breasts slip those bad

[06:36] boys in half so they're thin and flat

[06:38] and now we have 25 minutes left drop

[06:40] your past stay in the Boiling Pot number

[06:42] one and one whole head worth of

[06:43] cauliflower that's been cut into florets

[06:45] in pot number two boil your pasta for

[06:47] nine minutes and your cauliflower for

[06:48] well the same amount of time you want

[06:50] your cauliflower mushy now all those are

[06:52] cooking heat a 12 inch pan over

[06:53] medium-high heat previously with pan

[06:54] spray then Pat your breasts dry the

[06:56] chicken breast season them with whatever

[06:58] you want spices salt and pepper I don't

[07:00] care once they're seasoned add them to

[07:01] your pan and sear for three minutes per

[07:03] side because we get them in half to thin

[07:05] them out by the time you flip them and

[07:06] cook them for another three minutes they

[07:07] should actually be fully cooked with an

[07:09] internal temp of 165 Fahrenheit take

[07:11] them out and leave them to rest until we

[07:13] are done now after all that's done let's

[07:14] say 10 minutes elapsed and we have 15

[07:16] minutes left good thing the rest of this

[07:18] is actually extraordinarily simple now

[07:20] once your cauliflower is done and very

[07:22] tender add to a blender along with five

[07:23] cloves of garlic a quarter cup or 22

[07:25] grams of Parmesan or reggiano a quarter

[07:27] cup or 22 grams of pecorino Romano these

[07:29] are both grated by the way half a cup or

[07:31] 120 grams of skim milk salt and pepper

[07:32] to taste add two tablespoons or 28 grams

[07:34] of unsalted butter and blend everything

[07:36] until as smooth as physically possible

[07:38] then to season that it tastes with salt

[07:40] and pepper as needed then add whole

[07:41] process should take less than three

[07:43] minutes honestly then once your pasta is

[07:45] done and Al Dente train out of your

[07:46] water surprisingly you actually don't

[07:47] need the pasta water in this scenario

[07:49] although you could use it if you wanted

[07:50] place your drained pasta into an empty

[07:52] container or the original Pop That You

[07:53] Used add as much of your cauliflower

[07:55] sauce as you like toss the tail coated

[07:57] which leaves you with a grand total of

[07:58] seven minutes to spare look you can go

[08:00] ahead and plate it up now but if you do

[08:01] have time you could totally dice up one

[08:03] large zucchini grease a skillet with

[08:04] cooking spray heat it over medium heat

[08:06] and cook your zucchini with a little bit

[08:07] of salt and pepper to taste maybe some

[08:08] spices or herbs and cook for about five

[08:10] minutes tossing occasionally until

[08:11] browned and just cooked through that's

[08:13] optional I like it you know I think when

[08:15] you add the pasta to a plate and a

[08:17] little vibrant green squash maybe a

[08:19] little extra Parmigiano-Reggiano that

[08:20] tiny tinge of extra salty Umami having

[08:23] you scream oh Mommy seems like a pretty

[08:25] good idea and it's done very easily for

[08:27] under 30 minutes in a grand total

[08:29] caloric breakdown of this for four

[08:31] servings so here we are I feel pretty

[08:32] good you know everything I would say for

[08:34] the most part past the time test now

[08:35] let's begin the Nord test so we have

[08:38] three things here nor is our analyst and

[08:40] our verifier how do you feel feeling

[08:42] good man ready to eat stick hero flank

[08:44] steak this on the other hand there's a

[08:46] trick I did with this okay I want you to

[08:48] try it first then I'll tell you what the

[08:49] trick was and then tikka masala cheers

[08:52] macro friendly that would have about 10

[08:54] 12 grams of fat boom on diet let's go

[08:57] next one go right can you use whipped

[08:59] cream cauliflower cook the cauliflower

[09:00] down and you just blend it with a little

[09:02] bit of milk in reality like in this

[09:04] whole plate of pasta there's probably

[09:05] like I don't know two tablespoons of

[09:06] milk maybe it is balanced you just have

[09:08] to portion of the pasta I guess if

[09:10] you're trying to lose weight one cup of

[09:11] pasta probably six ounces of chicken two

[09:13] to three ounce of veggies

[09:15] all right last one so this is Tikka

[09:18] Masala obviously you give a little stir

[09:19] we can't use a heavy cream so I used

[09:21] half and half instead 12 grams of fat

[09:23] for the whole recipe again this is my

[09:26] favorite out of all three high protein

[09:27] low fat it's got a lot of flavor this is

[09:29] the big one this has the most flavor I

[09:31] agree and it's the easiest to make goat

[09:33] bigger one cup of carbs you're on diet

[09:34] period end of story in under 30 minutes

[09:37] baby would you make this I told you I'll

[09:39] cook better than you sometimes and on

[09:40] the next episode of get shredded I'm

[09:42] gonna get my kick

[09:43] if you're on a diet don't think of it as

[09:46] a diet think of it as a moment to get

[09:48] creative with your food and enjoy it

[09:51] [Music]

[10:14] [Music]