By David Jean-Louis
Chefchosen's Meal prep 7 days/ 2 meals per day
21 steps
Prep:35minCook:2h 30min
This Meal prep is super easy to make and flavorful! Remember wherever you see "Seasoning" it's representing my Very Noicee All Purpose Seasoning. the epis recipe is already on my profile just scroll.
Updated at: Thu, 17 Aug 2023 05:05:43 GMT
Nutrition balance score
Great
Glycemic Index
51
Low
Glycemic Load
49
High
Nutrition per serving
Calories879.8 kcal (44%)
Total Fat33.3 g (48%)
Carbs97.6 g (38%)
Sugars4.1 g (5%)
Protein48.5 g (97%)
Sodium468.4 mg (23%)
Fiber10 g (36%)
% Daily Values based on a 2,000 calorie diet
Ingredients
14 servings
For the rice
For the potatoes
5russet potatoes
washed and cut into medium chunks
1 ½ Tbspolive oil
salt
to taste
black pepper
to taste
seasoning
to taste
For the corn and black bean salsa
2 x 15 ozcorn
can, drained and washed
1 canblack beans
drained and washed
0.5yellow bell pepper
small diced
0.5red bell pepper
small diced
0.5orange bell pepper
small diced
1juice of lime
red pepper flakes
to taste
1 tbpsolive oil
seasoning
to taste
salt
to taste
black pepper
to taste
1 Tbspepis
For the sauteed peppers and onions
1red bell pepper
sliced
1yellow bell pepper
sliced
1green bell pepper
sliced
1yellow onion
sliced
olive oil
as need
salt
to taste
black pepper
to taste
For the green beans
For the salmon
For the steak
Instructions
For the rice
Step 1
In large pot over medium high heat add the olive oil
Step 2
once the oil is hot add your washed riced and toast for a few minutes before adding the water. add enough water so it comes just 1 INCH ABOVE the rice.
basmati rice6 cups
waterStep 3
season with salt to taste; once most of the water evaporates, use a spatula to form to mountain. immediately lower the heat to low. cover with parchment paper and allow to cook for low heat for 15-20 minutes.
saltStep 4
Once the rice is cooked fluff it and you're done.
For the potatoes
Step 5
Pre heat oven to 400 degrees.
Step 6
Add the potatoes in roasting pan, add all in the ingredients listed below. mix well then place in the heated oven for 35-40 minutes or until fully cooked.
russet potatoes5 
olive oil1 ½ Tbspsalt
black pepper
seasoningFor the black bean and corn salsa
Step 7
Add all the listed ingredients in a bowl then mix. taste for quality and adjust if needed.
corn15 oz
black beans1 can
yellow bell pepper0.5 
red bell pepper0.5 
orange bell pepper0.5 
juice of lime1 olive oil1 tbpsseasoningsaltblack pepperepis1 Tbsp
red pepper flakesFor the sauteed peppers and onions
Step 8
over high heat and the oil , just enough to coat the bottom of the pan.
olive oilStep 9
Once the oil is hot add the peppers and onions to the pan, DO NOT overcrowd the pan. work in batches
red bell pepper1 yellow bell pepper1 
green bell pepper1 
yellow onion1 Step 10
Sauteed the veggies until they start to brown then season with the salt & pepper. repeat this process until you've sauteed all of them.
saltblack pepperFor the green beans
Step 11
Once the potatoes are done, remove them from the pan and set aside in a storing container. Add the green beans to that same roasting pan. add the ingredients listed below.
green beans1.5 lbsolive oil1 Tbspsaltblack pepperseasoningStep 12
Roast the green beans for 15 minutes or until your desired way to eat them.
For the salmon
Step 13
Using the same pan we cook the peppers, use a paper towel to wipe it out
Step 14
Use some paper towels to pat the salmon dry as well. then season with my Very Noicee All Purpose seasoning
salmon filets6 ozseasoningStep 15
Place the pan over medium heat, add the oil. once the oil is hot add the salmon. we're just looking to sear it ( about 2 min each side) because we gone finish them in oven.
oilsalmon filets6 ozStep 16
The green beans should be done by now. So we're gone use that same roasting pan to bake the salmon and finish cook them through
Step 17
Add the seared salmon fillets to the roasting pan add the butter and bake for 10-12 minutes or until the salmon is fully cooked.
unsalted butter2 TbspFor the steak
Step 18
Add the pieces of steak to a bowl along with all the ingredients listed below.
top sirloin2.5 lbssaltblack pepperseasoningolive oil1 TbspStep 19
The pan we just used to sear the salmon should be free so go ahead and wipe that out with a paper towel or wash it really quick.
Step 20
Add the pan over medium high heat, add the oil as needed. once add the pieces of steak and cook them until desired temp.
Step 21
Work in batch when cooking the steak don't overcrowd the pan or else it won't sear properly.
Notes
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