5 Dinners in One Hour

1. 5 Dinners in One Hour

2. Table of Contents • Welcome • Read Me First • Frequently Asked Questions • Necessary Kitchen Tools • Links • 5 Steps to cooking a great meal every time • 5 Steps Grid • See attached PDF for recipes • Ready Set Cook • Batch Cooking 5 Dinners • How to use a steamer basket • Nightly instructions • Kitchen Essentials • Congratulations

3. Welcome to Denise Your Health Coach. I’m Denise. Hey moms, I know how it happens.  Hockey practice runs late, again so you just you on your way home swing into Taco Bell to pick up dinner.  Then, and before you know it, Taco Bell has become the rule rather than the exception.   I know you care about your kids, you’re doing a lot for your family, and there just aren’t enough hours in the day. That’s exactly why I created 5 Dinners in One Hour. In this program I will show you how 1 hour a week can change your life, reduce stress and ensure that you are nurturing your family with delicious, healthy meals that they need to grow and thrive! As with any new skill, cooking 5 meals in an hour will have a bit of a learning curve.  So, don’t be discouraged if the first few attempts take longer than an hour. The more you practice the better and more efficient you will become.   In this course I have given you 5 chicken dinners because in my opinion, chicken is the easiest most versatile (plus I’m a chicken addict) but please feel free to swap in turkey, beef, tofu or pork. Without further ado, let’s get cookin’!  Up next, grab your menu for the week and we’ll get started. I’m here to help.  So, if you have any questions please email me at Denise@deniseyhc.com.  And if you want further guidance, we can set up a free strategy session at https://my.timetrade.com/book/FMPRQ s

4. Feel free to steal my routine.  I shop for ingredients on Saturdays and cooking on Sunday afternoons. Last week, I even cheated and ordered my food directly from the supermarket. They delivered to my door. Once you’ve got your routine in place, I encourage you to try new recipes every week and note the ones your family really enjoyed.  Soon you’ll have 10-12 favorite recipes you can consistently create.  Mix them up each week and no one will get bored. Get the kids involved!  A great way to teach kids about healthy eating is to have them work alongside you as you prepare your meals. Plus, they’ll learn how to cook while you’re at it.   Kids who are involved with meal prep are more interested in eating what they’ve created.  They’ll have a more advanced palate which means they’ll grow to be healthier adults.   In this course I have given you 5 chicken dinners because in my opinion, chicken is the easiest most versatile (plus I’m a chicken addict) but please feel free to swap in turkey, beef, tofu or pork. Without further ado, let’s get cookin’!  Up next, grab your menu for the week and we’ll get started. s

5. I’m here to help.   So, if you have any questions please email me at Denise@deniseyhc.com.   And if you want further guidance, we can set up a free strategy session at: https://my.timetrade.com/book/FMPRQ

6. Read Me First! • Before you take a trip to the supermarket or order your ingredients online do the following • Read through the recipes and identify any items that you want to omit or substitute. ie. Swap shrimp for chicken for the stir fry. Also, identify any nights that won’t require cooking or whether will be feeding extra mouths. Adjust your list accordingly. • To minimize waste identify where you can use leftover protein. • Add items to the shopping list that you may need in addition to the dinner ingredients. • Before you start empty your dishwasher and sink. It’ll make clean up a lot easier! • I cannot stress enough the necessity of using a kitchen timers any time you are multi-tasking in the kitchen. When batch cooking use several!

7. Read Me First Continued! • Read through the batch cooking directions a few times before you start. It will help you to understand the flow. • Don’t ignore the set-up. Cooking is more efficient when every thing is within arms reach. Every time you stop to get an item that is in the cupboard you break your concentration and it often takes a few minutes to figure out where you left off. • Note: A recipe is a kitchen tool just like your knife and cutting board. Use the recipes as a guide. The first time through try to follow them as close as possible but its perfectly alright to omit ingredients that you don’t like. For example, I detest the taste of cumin. I don’t know why, but for me it ruins a dish so I omit it.

8. Frequently Asked Questions • 1. Can I use a tiered saucepan steamer or metal insert steamer instead of a bamboo steamer basket? Yes, of course. Use what you have and what • you are comfortable with. • 2. Should I use a meat thermometer? Yes. Chicken is properly cooked when it reaches an internal temperature of 165 degrees farenheit. • 3. How do I store the cooked rice? Store cooked rice in the freezer. • Here’s how: The best time to store the cooked rice in the freezer is when it’s just finished cooking. Use 2 cup Pyrex containers with a vented. • Store the rice with steam and put the lid immediately to trap the steam and moisture. Store in the freezer • 4. How do I defrost the rice: Remove from your freezer, open the vent and microwave while it’s frozen for 2 ½ minutes (with 1100 w) and 3-4 minutes • with 600 w).  You might want to experiment with your microwave to see how long it takes to defrost properly. This is the only time I suggest using • a microwave. • 5. Can I sauté or grill rather than bake the Chicken Italia? Yes. Marinate the chicken for an additional 30 minutes and discard. Sauté or grill chicken. • 6. Can I use dried herbs and spices instead of fresh herbs? Yes. However dried herbs are more potent than fresh herbs, about 3X the amount of fresh herbs so you will need less. For example, if a recipe calls for 1 tablespoon of fresh herbs, you need only 1 teaspoon of dried. • 7. Can I use precut or chopped vegetables/ fruits? Of course. Precut items make prep work easy but they do cost more money.

9. Necessary Kitchen Tools • Food scale • Chef’s knife • Measuring cups • Measuring spoons • Prep bowls • Mixing bowls • Spatula • Tongs • Large zip lock bags • 2 Baking dishes • 1 baking pan • Large skillet • Rice cooker • or medium sized pot • Mesh colander • Steamer Basket • Kitchen timer or two • 2 cup Pyrex bowls with vented lid or plastic wrap • Tape and sharpies for labeling • Storage containers • Wok L. E. A. N.

10. Links to Items You May Need Rice cooker https://www.amazon.com/Tiger-JAZ-A10U-FH-5-5-Cup-Uncooked-Cooker/dp/B000AOJ9W6/ref=sr_1_fkmr1_1?s=home-garden&ie=UTF8&qid=1505953765&sr=1-1-fkmr1&keywords=5.5+cup+rice+cooker+insert Steamer basket https://www.amazon.com/VonShef-Inch-Bamboo-Steamer-Chopsticks/dp/B00NEOG2S8/ref=sr_1_sc_3?s=home-garden&ie=UTF8&qid=1505953924&sr=1-3-spell&keywords=bamboosteamer+basket Joyce Chen wok with lid https://www.amazon.com/Joyce-Chen-21-9972-Classic-4-Piece/dp/B002AQSWNE/ref=sr_1_4?s=kitchen&ie=UTF8&qid=1506220619&sr=1-4&keywords=wok+pan 2 cup Pyrex container with vented lid https://www.amazon.com/gp/product/B00C923BLC/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=jusonecoo-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00C923BLC&linkId=aa18f8af39b9faf3b55d1db7a564eb17 L. E. A. N.

11. 5 Steps to Cooking a Great Meal Every Time! • Step #1: Pick Your Protein • Most people plan their meals around the “meat” or protein so we will start there as well. Protein comes from both animal and plant sources, each delicious and nutritious. Each week choose one or two of them to plan your menu around them. Find 3 or 4 easy recipes that you like. Tip: Cook extra protein for lunches. • When choosing red meat select lean or low-fat cuts like round, tenderloin, or sirloin and ground beef that is at least 90% lean. They are full of flavor without the extra saturated fat. • I must confess that I could seriously eat chicken 365 days a year. It’s versatile, easy to cook and can be used in all types of dishes. White meat chicken and turkey has a mild taste and takes on the flavors of the ingredients you cook it in. Dark meat is more moist and tasty but it’s higher in fat too, so if you choose dark meat remove the skin. I know… It’s the best part. So I am told. • Albacore tuna, salmon, trout, halibut, cod, snapper and canned tuna in water are protein sources with added benefits. They are high in Omega 3 Oil which has a plethora of benefits including heart health, eye health and brain health. Eating fish can make you smarter! Choose seafood that has been wild caught and from reputable sources.

12. 5 Steps to Cooking a Great Meal Every Time! • Step #1 continued: Pick Your Protein • The Incredible, edible egg makes a superfast and easy dinner. Eggs are the least expensive form of protein and are easy to prepare. Eggs consistently raise good cholesterol, BONUS, without increasing the bad. The yolk contains all of the saturated fat as well the beneficial nutrients so there is no reason to omit the yolk. • Omelets and leftover veggie frittatas make fabulous Friday night meals. • I am a BIG fan of plant-based proteins and enjoy Meatless Monday recipes that my husband eats, too! And he’s a Texan. They are low in saturated fat and high in fiber. Beans (chick peas, kidney, pinto, black, white beans), lentils, peas, soy products (tofu, tempeh), seeds, nuts. • Even peanut butter is essential to include in your weekly meals. • Check out my recipe for Thai Peanut Noodle.

13. 5 Steps to Cooking a Great Meal Every Time! • Step #2: Select your sides • The second step in planning a weekly menu is to decide on your accompaniments or side dishes. Vegetables are crucial for a healthy diet. I recommend a 50/50 ratio. Half of your plate should be veggies, my friend. I include a small salad with every meal to ensure my family gets a variety of colorful veggies. More color means more vitamins, minerals, antioxidants and fiber. • Think of whole grains, pasta, potatoes as a side dish of a side dish. Yes, they are yummy but they don’t carry the same nutritional punch

14. 5 Steps to Cooking a Great Meal Every Time! • Step #3: Choose a Cooking Method • I’ve made a list of my favorite cooking methods. You’ll notice they are in two columns labeled: Dry or Wet. Dry cooking adds flavor. Moist cooking is healthier. Pick the method that suits you. Dry Moist For food safety when using a dry cooking method be sure to preheat your oven to the proper temperature before placing the meat inside.

15. 5 Steps to Cooking a Great Meal Every Time! • Step #4: Seasoning • Proper seasoning is what transforms a dish from Mehh to Marvelous! Simple seasoning uses just two ingredients: Salt and Pepper. • In my experience you can never go wrong using kosher salt! Its larger crystals help you control how much you are using. To season take a pinch of kosher salt between your fingers. Raise your hand high and sprinkle the salt while moving over the food. The higher you are, the more evenly seasoned your food will be. • Pepper is salt’s ubiquitous partner and a spices that’s often taken for granted. Pepper’s pungent, spicy flavor makes it a powerful addition to most recipes. • If you want better flavor use a pepper grinder with whole peppercorns. • If a recipe says season to taste, it means taste your food and add more salt & pepper if you think it needs it. Proper seasoning creates great food!

16. 5 Steps to Cooking a Great Meal Every Time! • Step #5: Finishing/Garnishing • Include herbs, spices, sauces, salsa, compotes, and garnishes. • Spices and herbs add levels of flavor and are important in global cuisine. If following a recipe add them as suggested. • Sauces, salsas and compotes add dimension to a dish by introducing complementary or contrasting flavors. Moisture and extra vitamins are added bonuses. There are many great store bought versions but I when a recipe calls for it I encourage you to try making them on your own. • The visual impact or WOW factor of your dish is just as important as how it actually tastes. My 3 favorite herbs that function as a great garnish are parsley, basil and cilantro. • However to simplify things go over to Trader Joe’s and pick up their Everyday Seasoning. • This is the big picture whether you’re a seasoned home cook or a beginner. I’m here for you! • Use the 5 Steps Grid to plan out your weekly meals. It’s attached as a separate file.

17. 5 Steps to Easy Cooking Every time • 1 Protein Chicken, turkey, pork, fish, beef, eggs, tofu 2 Compliment Veggies, salad, pasta, sweet potato 3 Method Bake , roast, sauté, broil, steam , boil, poach 4 Season Salt and pepper first then additional for global flavors PREPDAY 5 Finish Sauce, salsa, compote, garnish, herbs Monday Tuesday Wednesday Thursday Friday Shopping Day

18. . Note: For individual recipes and complete shopping list please view the attached PDF.

19. . Are you ready? Get Set… Cook!

20. Batch Cooking: All 5 Dinners in an hour • SET-UP: Have everything at your finger-tips for efficiency. • Gather all tools: cutting board, chef’s knife, prep bowls, mixing bowls, measuring cups, measuring spoons, spatula, tongs, spoons, rice cooker, plastic bags, 2 baking dishes, wok, stainless steel skillet, 1 baking pan, kitchen timer(s) and food scale. • Gather all ingredients and group together according to the recipes. • Measure all ingredients for marinades. • To make the marinades add the ingredients to a large Ziploc bag, close and set aside. • PREP CHICKEN • Pound the chicken breasts so they are all the same thickness. • Season all chicken with S&P. Using kitchen scale weigh the chicken & separate for each recipe. • Season ½ lb. chicken breast with Jamaican Jerk Seasoning. • Dice the 1 lb. chicken for stir-fry. • Add 1 lb. chicken breasts to the lime marinade. • add 1 1/2 lbs. chicken breaststo the Italia marinade. • Add the diced chicken to the stir fry marinade. • Set timer and marinate the chicken for 30 minutes • CLEAN UP BREAK: 2 Minutes

21. Chicken Marinating in the refrigerator Marinating isn’t fancy but it is essential for great flavor.

22. Directions to cook all 5 Dinners in an hour • RICE & QUINOA • Using a mesh colander separately rinse the brown rice and quinoa under cool water for 2-3 minutes to remove any impurities and to help aid the cooking process. • To your rice cooker add quinoa, broth, Italian seasoning and turn it on. When its finished put quinoa in a mixing bowl and add the vegetables. Allow cooling, periodically stirring the quinoa then store in 2 separate containers in the refrigerator. • Wipe out rice cooker, add brown rice, broth & turn it on. When its done store the rice in the freezer. See frequently asked questions to learn how. • VEGETABLES • Preheat oven to 450 degrees. • Cut fruit and veg for the tropical salsa, assemble, place in container and refrigerate. • Cut all vegetables for stir fry. Set aside in large mixing bowl. • Cut veggies for the Italian quinoa. Set aside until quinoa is ready. • Make the lemon garlic vinaigrette for the quinoa, store in a Mason jar and refrigerate. • CLEAN UP BREAK: 2 Minutes

23. Tropical Salsa Italian Quinoa Fresh cilantro gives this salsa spectacular flavor! Pepper and zucchini gives the pilaf a fresh taste!

24. Directions to cook all 5 Dinners in an hour • COOK • Transfer Lime Chicken and marinade in baking dish. • Transfer Chicken Italia and marinade in a baking dish. • Place baking dishes in oven for 15-18 minutes. Chicken is done when a digital thermometer inserted reads 165 degrees. • While Lime and Italia chicken is baking heat 1 tbsp. oil in a skillet over medium high heat. • Add the Jamaican Jerk seasoned chicken and to wok or skillet. Cook for 4-5 minutes on each side until cooked through. Digital thermometer should read 165 degrees. Set chicken aside for a few minutes. • Wipe out the wok/skillet and add 1 tbsp. oil. • Add the stir fry veggies. Cook for 5—7 minutes. • Once cooked place the stir fry veggies in a clean mixing bowl and set aside. • Remove chicken from stir fry marinade. Reserve marinade. • Add additional oil to skillet , if necessary then the diced chicken. Cook for 5 minutes. • Return the veggies to the pan. Add the marinade. Bring to a boil then turn down heat and simmer for 5 minutes. Remove from pan and set aside.

25. Cooking Stir-fry and Jerk Chicken Using a timer when cooking two things at once is essential!

26. Directions to cook all 5 Dinners in an hour • FINISH • Transfer Jerk chicken to a cutting board and allow to rest. For 5 minutes. Slice, place into container and store. • Remove Lime and Chicken Italia from the oven. Set lime chicken aside. • Top each piece of Chicken Italia with a slice of tomato and mozzarella. Put back in over for 3-5 minutes or until cheese melts. Remove from oven. Drizzle with balsamic vinegar and let it cool. Store 4 pieces of Italia and Lime chicken in separate containers in the refrigerator. • If you haven’t done so already add all ingredients to quinoa except the vinaigrette. Place in two separate storage containers. • Slice two pieces of Chicken Italia and place in one of the container with quinoa. • Note: You can store the dishes for Wednesday- Friday in the freezer. This way if one night that you will not be home for dinner it will be available for another time.

27. All 5 Dinners Ready to Enjoy

28. How to Use a Steamer Basket Why Steam: Steaming will add moisture to the dish that you are reheating whereas oven baking or microwaving will dry out your dinner and make it rubbery. First, you need steamer. I prefer using a two tiered bamboo steamer for reheating meals because it’s the perfect size and shape. You’ll find them in Asian markets, cooking supply stores or online for about $20. Also available are aluminum and electric steamer which often double as a rice cooker. Next you need a wok. If you really want to love your food get a wok. Its curved sides allow the basket to hover above the water without touching it. That way you’ll be sure not to boil your food. STEP 1: Use a Liner: Place lettuce or cabbage leaves on the bottom of each tier of your basket to create a barrier between the food and the basket. That way the food doesn’t stick. Lining the basket will not alter the flavor to the food you are steaming. STEP 2: Fill Wok with 2 inches of water: In the wok that your steamer fits in snugly add about 2 inches of water. Note: you can also use stock or broth to scent whatever you’re cooking but it is unnecessary. STEP 3: Heat The Water: Bring the water to a simmer. Do not let it boil. Simmering creates steam. Boiling wets your food. STEP 4: Add Ingredients: While the water gets hot place your ingredients into steamer basket and put the lid on. STEP 5: STEAM AWAY: Once the water has reached the simmering point, place the steamer over the wok. After a few minutes the liner leaves begin to wilt and you will notice steam soon after. Allow the simmering water to warm the food 15 minutes, checking periodically. NOTE: Periodically check that your water is not running dry. Using kitchen gloves or oven kitchen mitts gently lift the steamer to check. The sides of the steamer may not be hot, but remember that steam rises and can be very hot as you lift the steamer. If necessary add more water if needed, and then replace the steamer basket.

29. Review How to Using a Steamer Basket. Monday: Reheat Lime chicken, and ½ of the brown rice (see note below). Top with ½ of the tropical salsa. Tuesday: Reheat the Jamaican Jerk Chicken. Slice avocado in half. Remove pit and scoop out flesh. Add avocado, mayo or sour cream and ¼ tsp Jerk seasoning to food processor/blender and whirl until combined. Assemble tacos according to the recipe. Wednesday: Reheat Chicken Italia. Reheat half of the Italian Quinoa. Add half of the lemon garlic vinaigrette. Mix to combine. Top quinoa with chicken and serve with crusty bread. Thursday: 30 minutes before dinner remove the crusty bread from the freezer . Cut the leftover half of crusty bread into cubes. Toss the bread cubes, chicken, Italian quinoa, and dressing together in mixing bowl. Serve over Boston Bibb lettuce and top with microgreens. Friday: Heat wok and add 1 tbsp. oil. When oil glistens toss in brown rice and stir fry. Re heat the stir-fry for 3-5 minutes. Top with cashews and serve. Nightly Instructions: Reheating Your Meals

30. Now that you’re cooking you may want to start collecting additional kitchen essential tools that will make your cooking experience awesome! Kitchen Essentials . Washing Colander, Salad Spinner, Cutting board, Prep Can opener, Chef’s knife pairing knife, serrated knife, sharpening steel, grater, zester, peeler, mandolin Measuring Measuring Cups and spoons, prep bowls various sizes, Pyrex 2-4 cup liquid measurer Cooking 8 qt. stockpot, 2 &4 qt. saucepots, 11-13” saute pan, 8” omelet pan,Meat thermometer, casserole dish, roasting pan, baking pan, crock pot, steamer, wok, crock pot, ladles, spatulas, tongs Serving Plates, bowls, platters, chargers , serving spoons & forks, Storage clear glass or plastic containers, Ziploc bags, Mason jars Mixing Stainless steel or glass bowls, high speed blender, food processor, stainless steel whisk, mixing spoons, rubber spatulas

31. Congratulations, you did it! I know this was your first time through 5 Dinners and it may have taken a bit longer than an hour. That’s OK. I assure you that with practice you will master batch cooking 5 meals in an hour. Swap in recipes that you know and love will make it even easier. If you have any questions please email meatDenise@deniseyhc.com.   And if you want further guidance, let’s set up your free strategy session at: https://my.timetrade.com/book/FMPRQ Keep on Cookin!