He is teaching people how to do
this huge trend right now called meal prep,
so it's meals for the entire week.
This is Bobby Parrish
and his YouTube channel, FlavCity
(audience applauds)
FlavCity with Bobby Parrish has over 100,000 followers.
That's big deal.
And this smells delicious.
What are you going to be showing us today?
Is this one of your faves?
Yeah, so this is one that my wife
actually challenged me to come up with a few months ago.
It's a five ingredient meal prep.
Cool.
Five ingredients, 20 minutes.
Oh, we do those here, too, I love,
people love that promise.
'Cuz, like, in and out with the express lane kind of thing.
Yeah, well I think that the reason my wife challenged me
is 'cuz she's my camera man,
and she wanted to go quick that day.
(laughs)
Like, please, make this quick so we can get out of here
and be done for the day.
Okay, gotcha.
So this is a Caribbean spiced chicken breast
Nice.
with a charred pineapple, kale, and black bean salad.
Yum. 20 minutes to make.
It costs two to three dollars per meal,
That's great.
And it only has 11 grams of fat
and 59 grams of protein per meal.
Wow, that's fabulous.
So, five ingredients, the first one is a lemon.
I'm trying to get the maximum benefit out of each ingredient
so my friends tell me that I'm obsessed with zest.
I zest everything. Me too.
Lemons, limes, oranges, my finger, too.
It hurts and it tastes really bad.
So I wanna zest a little bit of lemon in here.
Extra protein. Yes, right.
Want me to zest for you?
You can move onto the next thing?
Yeah, please, that'd be great.
The only thing that's not good
for zesting, Rachael, is grapefruit.
It's really bitter and nasty, I noticed.
Yeah, it is.
I agree with you with that.
Thank you, so I want to get a hot cast-iron pan
and get some pineapple in here.
Pineapple is ingredient number two.
So, not only are we gonna char the pineapple,
we're gonna char the lemon.
'Cause when you char citrus, it gets this smoky,
kind of jammy action going on there.
That's right and it concentrates the flavor,
makes it sweeter.
So, not only do we get the zest out of there
but we got the juice, and we're gonna char it.
You're getting every bit of value out of your food.
I'm not skimping on anything, Rachael.
Now, when it comes to chicken breast,
chicken breasts are one of those things
that you want to cook quick, juicy, and have a hard sear.
But, I'm obsessed with spice rubs, too,
so I want to make my Caribbean spice, spice rub here.
It starts with garlic powder, sweet paprika,
and I know you don't measure out, I don't measure either.
Nah, just eyeball it.
Yeah.
Some ground ginger,
Nice. What's the point?
That's why I leave all the baking to my wife
'cuz I don't measure anything.
My sister's the baker in our family.
And, yeah, baking's more of a science.
It is, I don't have time for that.
I don't have time for it either.
Alright, so, garlic powder,
sweet paprika, ginger, cloves,
so a little of that Jamaican flavor.
Oh, nice.
And then cayenne pepper, and then a little bit of salt.
Can you hit it with salt, Rachael?
Sure, babe.
So one thing I notice that a lot of people
have told me on my videos,
is that home cooks don't season aggressively at home.
You should.
Yeah, you should.
You need to pinch more salt than you
actually think you need on your chicken.
Pop these?
Yes, please, right in there, Rachael.
Okay, so we've got some
that have been resting, right?
Yeah, so 25 minutes or 20 minutes
at room temperature.
Depends on how thick, right?
Okay, so we've got our meal packs down here.
I'm gonna drop the last three of your chicken
so we have five chicken --
Five chicken total so five meals.
I wanna get back to the salad.
So chicken is done.
Chicken was ingredient number three.
Spice rub was ingredient number four.
Black beans are gonna be number five,
and kale's gonna be number six.
Now, I said it was a five ingredient meal prep,
but I want to know what you guys think.
Do you think lemons count as an ingredient
when you're doing a cooking recipe?
It depends on whether or not you like
vodka or gin in stock.
(laughs)
Now, these go, these lemons stay in the pan
here for about five minutes.
The pineapple stays in here about seven minutes.
When you flip the pineapple, look at that you guys.
Look at that color.
Now, it's all about the hot cast-iron pan.
And not touching it, right?
Now the cool thing about the lemons is,
look at this you guys, you char the lemons, too.
Now I take the hot lemon juice
and I squeeze it directly into the salad.
So what did I do?
We got the lemon zest in there first,
we're getting smoky, charred lemon juice in there.
Okay then, a little EVOO.
And our pineapple, right?
Yes, the charred pineapple.
Boom.
If you actually try this charred pineapple,
while it's hot, you guys, it's a magical experience
because --
It's crispy, it's smoky, it's sweet.
It explodes in your mouth, and I love that smoky flavor.
You want a little salt and pepper in this?
Yeah, please.
A little S and P. A little S and P.
A little S and P.
Perfect.
And then we're off to the races.
Yeah, we're gonna put that
in our meal prep containers here.
Pop 'em right down here.
Yep. Now, so,
the cool thing about kale, you guys,
is number one, it's very economical.
You can get a head of it for 99 cents
and it's a hardy, it's a tough guy.
It's not like spinach.
Right, you can cook it ahead
and it's still gonna have texture
and flavor later in the week.
Exactly.
Can you come to my house, also?
I like this combination here.
I feel like I might be a broken record,
saying it myself.
How many meals have you done so far?
So we just made our 50th meal prep video.
Wow, that's fabulous.
Yeah, thank you.
(audience applauds)
You guys can get more of his meal prep recipes
at www.flavcity.com and, of course,
on his YouTube channel, FlavCity with Bobby Parrish.
(audience applauds and cheers)