attention class welcome to Professor Bobby's meal prep 101 today I'm going to school you how to make quick easy and delicious meal prep that is literally so easy by the end of this video you are going to rock this meal because we are making crispy skin salmon that only takes a few minutes to make cauliflower rice loaded with tons of veggies and blistered sugar snap peas with chilies and garlic so if you guys support my channel and love my meal prep recipes subscribe below I have new videos every Friday and I love sharing them with you now let's cook let's start with the cauliflower rice so I have a large pan preheating over medium heat I'm going to add about a tablespoon and a half of olive oil and then go in with one cup of broccoli florets and then half an onion and one yellow squash and then grab 1/2 a teaspoon of salt and a couple cracks of pepper and then go ahead and give this guy a mix up and we're going to cook it for about seven minutes until the onions and broccoli start to soften up in the meantime we are going to perform a culinary magic trick and turn this head of white cauliflower into cauliflower rice it's one of my favorite things to do lately and it's so healthy and so easy go ahead and cut it in half and then reach for your box grater and just like you're grating on big old honkin cheddar cheese we're going to grate this and it's going to look exactly like rice it's a total Mindfreak I'm telling you it's okay to get a little bit of stock but you want to get mostly florets when I lift up the box grater check that out it looks just like rice it has a great texture now you can make this even quicker if you have a food processor at home with the grater attachment but hey this is easy food prep and I know you all have one of these at home alright it's been about five minutes I'm gonna take a break from my bicep workout here and grab about three cloves of garlic that have been finely minced and add that to the pan and then grab one teaspoon of dried thyme and the reason why I don't add the garlic in the beginning is because garlic burns easily so I always give my heart ear vegetables about five or six minutes to cook and then I add the garlic let me finish great up my cauliflower and we'll add it to the pan all right and I'm done and then I don't use this kind of stock here because it's a little too tough it's going to have a very different texture than the florets so don't add that but do add this Jai normal of cauliflower rice here directly to the pan now go in with another 1/2 teaspoon of salt and a couple cracks of pepper give this guy a nice mix up and it's already looking nice and healthy and then lower the heat to medium-low grab the lid slap it on and let it cook for about 6 to 7 minutes just until that raw edge that raw crunch is out of the cauliflower and then it's done you guys have veggie recipes at home that are super easy and super healthy like this leave a comment below I want to see what you're making it's been seven minutes I know this is done and you want to be super careful not to overcook it so let's kill the heat and do the unveiling get in that pot that is a deliciousness y'all the rawness of the cauliflower is gone all the vegetables have cooked through perfectly now all we have to do to make the flavors pop like it's hot is add a couple more ingredients can you guess can you guess what I have shocker alert lemon zest yes Bobby is hashtag obsessed with zest so go ahead and add the zest of one lemon to the pan and the juice of half a lemon if you guys are looking for a good of a cheap Christmas gift these two things make the best presents I have the links down below I honestly use them almost every day in the kitchen then about a tablespoon of freshly chopped parsley give it a mix up and this is just about the time we do a little quality control which is also my favorite part the cauliflower still has a little crunch the vegetables add so much flavor and that zest and juice and parsley are making the flavors legit that is so good now before we even cook the salmon the key to making the skin extremely crispy lies in the fridge my friends you want to leave it skin side up for 30 minutes that way the skin starts to dehydrate because think about it moisture is the enemy to making crispy skin so doing this for 20 to 30 minutes we'll give you the crispiest skin ever so the next step is to pre-heat a large cast iron pan over medium-high heat for 3 minutes so check it out I have 5 salmon fillets in front of me about 6 ounces each and this is wild Atlantic it's nice and fatty has tons of omega-3s and it's going to be like buttah and a mouth when we eat it before the salmon hits the pan let's season it with a pinch of salt and a couple cracks of pepper all right now this is SuperDuper important I have my pan preheating for about two and a half minutes now I'm going to take 1 to 2 tablespoons of veggie oil and add that to the pan so it heats up to because as soon as the skin hits the pan you want it cooking and crisping up immediately if your pan is not hot enough the skin won't crisp up the way you want it perfect sizzle noise and then what I like to do is take my hand and push down on the salmon just for about five seconds so the skin makes maximum impact with the pan and I was going to do all five in here but if you think about it it's going to overcrowd the pan what's going to happen is they're not going to sear and get a really hard crust because the temperature of the pan is going to lower and they're actually going to boil or stew in their own juices so doing two batches here will take about 10 extra minutes but it's so worth it because the salmon is going to be crisp tastic and then real quick let's give another pinch of salt on the top side the couple cracks of pepper now there's been a couple of you requesting salmon meal prep for a few weeks right now so this one definitely goes out to you but if you have more requests just leave a comment below I will check them out and you know I will totally hook you up let's go ahead and flip these guys they've been cooking for about five minutes beauty check out that crust golden brown lightly charred now immediately turn the pan down to low I'll let them finish cooking through on the fleshy side for about two to three minutes let me perfect let's pull these guys out of the pan and then we'll immediately go in with a second batch of fish and remember push it down now to make sure the skin gets super crispy I'm going to touch more salt and pepper now I like my salmon a little pink in the middle but if you're not sure it's done just cut into it and then if you want you can put it back on the heat no problem it works perfect every time all right let's take these guys out too these guys look so money and crispy so total cook time was about five minutes on the skin side flip it lower the heat in two minutes on the fleshy side now the only thing we have left to do for this easy meal prep are my blistered sugar snap peas with chilies and garlic and they sound kind of sophisticated right and they sound like there might be a little tough to make this is easy meal prep here's how you do it add 1 tablespoon of veggie oil to a pan along with half a red onion that's been finely diced half a teaspoon of salt and a couple cracks of black pepper cook it for a couple minutes then add three cloves of garlic that have been finely minced and a half a red chili that's been finely sliced next add a pound of sugar snap peas crank the heat up to high and cook it for five to six minutes until they're nice and blistered kill the heat and add 1 tablespoon of low-sodium soy sauce 1/2 a teaspoon of toasted sesame oil and then one tablespoon each of sesame seeds and freshly chopped parsley give it a mix up and you're all done really crunchy a little spicy a little sweet but these guys are so good all we have left to do is assemble our meal prep containers all right I've got my glass meal prep containers which if you want the link it's below in the description box I love these guys let's grab some salmon now here's the deal with salmon you guys if you want it to be really fresh tasting only buy and cook enough for three days and then after those three days buy some more because the flavor of this for three days in the fridge after it's cooked starts to go downhill so that's the way I do it let's add the salmon to the container and then grab some cauliflower rice we're using nice and colorful then grab some sugar snap peas all five containers are done for the next few days and come on guys look at that deliciousness is that legit or what now let's take a little bite of the salmon because it is calling my name you guys let's salmon is like butter it's so flavorful so juicy and that skin is just so crispy and delicious and there it is guys meal prep 101 has never been easier or tastier you want the recipe and I know you do it's down below in the description box check it out also make sure you subscribe to my channel for new meal prep recipes every Friday morning coming at you you want to see two other awesome healthy and delicious click all the ones below me but I'll see you next week and I'm gonna stand to you what I always do hashtag keep on cooking later