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Optimized Meal Prep Guide for Home Cooking

The document provides step-by-step instructions for preparing various dishes in parallel in an optimized way, saving time in the kitchen. The recipes include chicken with okra and bell pepper, chicken thighs and drumsticks with okra, pasta sauce with pumpkin and shredded chicken, pasta, rice, and roasted vegetables.

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4 views17 pages

Optimized Meal Prep Guide for Home Cooking

The document provides step-by-step instructions for preparing various dishes in parallel in an optimized way, saving time in the kitchen. The recipes include chicken with okra and bell pepper, chicken thighs and drumsticks with okra, pasta sauce with pumpkin and shredded chicken, pasta, rice, and roasted vegetables.

Translated by

ScribdTranslations
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Special Ebook

SHOPPING LIST
500g of Fusilli Pasta

1 kg of Type 1 Rice

2 kg and 100 g of thigh and drumstick


Chicken

1 Red Bell Pepper

2 Ninja Broccoli
HAND IN THE DOUGH

Before we begin, it is worth


remember that the more
processes you can achieve
optimize, less time you
pass through the kitchen.

Next, you will notice


that unique process is
used in recipes
different.
Preparation

For an optimized kitchen, you


always have to prepare the ingredients first
neat, cut, and organized.

So, let's go, grab the


little pots/dishes separate them
ingredients…

#1 Homemade Seasoning

Garlic Paste

Okra already washed and cut into


small cubes
Prepare a Coxa and
Chicken Thigh

In a preheated pan, place the


fry the chicken and let it fry;

Take out the chicken and set it aside;

#3Do you know the bottom of the pan full of


Prepare the Okra

Place the already cut okra in a


pot with water and a spoon of vinegar
to remove the drool
Prepare a pumpkin

In a baking dish, place the


cut pumpkins along with seasoning
homemade
Prepare the Broccoli

In a pot, put water and let it


she boils;

Place the broccoli in the already boiling water


for 1 minute;
Prepare the Okra

#1In a frying pan, fry the okra and


make him very tanned;

Enter with the bell pepper already cut.


they soften;
Prepare a Coxa and
Chicken Thigh

#1Thigh and Drumstick already cooked, it's time to


divide: leave half in the pan and the other one
defy;
Shredded Chicken
with Okra
With half of the okra still in
panela, add homemade seasoning;

Take that ⅔ of shredded chicken and


put it in the frying pan together with the
remaining okra and bell pepper and
drink well.
Sauce for the
Pasta

Remove the pumpkin from the aluminum foil;

Put it in the processor and blend everything.


until it turns into a puree;
Pasta
In a pot, leave the water
boiling;

Put the pasta in until it reaches the


right point.
Finished all the
preparations is just to organize the
your lunch box!

Attention!

The freezing techniques are only


tomorrow, in the meantime leave your
tupperware in the fridge.

Tomorrow we will learn to FREEZE and


THAW correctly.

Using the utensils you already have!

Activate the reminder so you don’t miss it!


And the best is yet to come
NOW...
TABLE OF
FOODS OF
STATION - JANUARY
WHO IS LUIZ HORTA?
I am passionate about the kitchen and
MasterChef 2021 participant.

Besides living from my passion that


it is gastronomy, my purpose is
show that good food should not
remain restricted to restaurants
dear ones.

On the contrary, I want to prove you wrong


that even though the only thing that
you know how to make an egg, you are
more than capable of doing a
a meal worthy of haute cuisine,
there at your house.

Yes, lunchbox!

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