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welcome to another episode of the delicious cooking series we’ve been on a meal prep series and I’ve been sharing with you some meal prep ideas that you can use for your weekday and week night meals I always say that meal prepping is a big way to save yourself time save yourself a lot of money and also control the type of food or the kind of food that goes into your body and that’s why I’m so big on preaching the gospel of meal prepping of course it’s also a great tool if you are on a healthy eating Journey or about to embark on one it’s something that can sustainably and effectively help you maintain your healthy lifestyle and that’s why I thought it important to come and share some meal prep recipe ideas with you I’ve shared some in the past and in today’s video I’m going to be sharing with you me prep ideas for dinner recipes in today’s video I’m going to be sharing with you three mouthwatering and delicious recipes that will span the cost of seven week night meals so that’s three meals for seven nights and in this meal prep session making a chakalaka sauce that I will serve with a sweet potato and pasta on different days I’ll show you what I do I’m also going to be making a one pot chicken and vegetable rice recipe and then of course finally I’m going to making pepper soup with some yum and vegetable as well all of these meals are very easy to make and they actually are also balanced diet meals as well kids will love it adult will love it everyone will love it so enough talking let’s get right into the cooking action shall we the first meal we’ll be making in this dinner meal prep session is my own version of the famous South African recipe called chakal laaka sauce for this recipe you’ve been needing an array of vegetables some onions bell peppers carrots sweet corn and some conos seasoning cubes you’d also be needing some chicken breast pieces some fresh tomatoes and tomato paste baked beans some fresh pepper and garlic curry powder thyme paprika powder some salt to taste and of course some power o pure vegetable oil move over to the stove top and then begin stir frying the chicken pieces in some hot oil that’s been set on medium Heats until they have lost all of their pinkness and they’re slightly [Music] Brown now once that is done add the onions and the garlic and pepper and St fry for an extra 1 [Music] minute then add the chopped fresh tomatoes and the tomato paste and mix together to [Music] combine my seasoning cubes goes in next followed by the spices the curry powder thyme paprika powder some cumin powder and of course some salt to taste then mix together to combine leave this to fry on medium heat for about 5 to 6 minutes while it is cooking start prepping the side dish you want to serve the sauce with in our own case we’re going to be using some sweet potatoes and some pasta so I’m just cutting up the sweet potatoes into smaller chunks then I’ll transfer it into a pot with boiling water to cook [Music] [Music] for the pasta I’m using spaghetti and I’ll place that into some boiling water that I’ve also salted heavily with some salt I’ll cover that up and allow to cook until it is nice and tender as well [Music] at this time the sauce should be well fried add some water or stock to loosen it up then leave it to cook down for another 5 to 6 minutes all of this will just help intensify the flavor of the sauce now when the chakalaka sauce is fully cooked down add the baked beans and carrot strips along with the bell pepper strips and the sweet corn mix everything together to combine and then allow to cook for about 2 more minutes before taking the pan off the [Music] heat when the sweet potato is soft I’d also take that off the heat to strain out the water and set it off to the side now while the chakalaka sauce the sweet potatoes and the pasta are cooling to the side we’ll get started with the second recipe for our dinner meal prep session and this one is just a one pot chicken and vegetable rice and for this you’ll be needing some vegetables I’m using some dough peppers carrots sweet corn onions garlic and pepper some washed rice chicken breast pieces some spices tomato paste canar seasoning cubes some salt kill leaves spring onions and and power o pure vegetable oil now start by heating up some of that power o pure vegetable oil in a pot then grab the chicken pieces and add to the pot season with a little bit of salt some cot seasoning cubes and then stir fry until the chicken pieces has lost all of its [Music] pinkness afterwards add the tomato paste and continue frying for another 2 minutes before adding the onions gar garc fresh pepper carrots some spring onions and then the diced bell peppers St fried this for another one minutes then add the washed rice the curry powder thyme paprika powder and cumin powder some of the conos seasoning cubes and some Sal to taste mix everything together to combine [Music] now afterwards pour in some water or stock enough to cook the rice through then tuck in some bay leaves to also help lend some of that bay leaves flavor into the rice cover the pot with some f Fest to trap the steam before placing the lead of the pot right on top of the foil with the rice I’m using which is basmati rice this should take about 25 minutes to fully cook when it is fully cooked take out the bay leaves then use your spoon to mix the rice and the chicken and everything in the pot together [Music] [Music] finally add some more of that spring onions just for a pop of color and then take it off the heat immediately I also made a quick vegetable stir fry to serve with rice by simply heating up some power or pure vegetable oil in a pan and then chopping up some of the leftover vegetables that I had which includes a mix of carrots bell pepper sweet corn and then the kale leaves from earlier um you can pretty much use whatever vegetables that you have at this point okay it’s just to ensure that the rice has some vegetables in it transfer everything into the pan then season only with some canar seasoning cubes and some salt stir fry for about 2 minutes before taking the pan off the heat immediately now we have two of the recipes all done while they’re just sitting to the side and cooling we’ll get started on the third recipe which is chicken and yum pepper soup and for this you’ll be needing some chicken thighs yums Blended pepper PE ground cfish and pepper soup spice some fresh pepper and garlic canot seasoning cubes scent leaves and some salt to taste cut up the yars into small bite-sized pieces then place the washed yams in a pot on medium heat along with the chicken pieces you can use any part of the chicken for this if you prefer but I’m using the chicken thighs which in my opinion is the most flavorful part of a chicken then grab the pepper mix now in this mix I have some Tache also known as chili red bell peppers and some onions as well I blended the onions in this mix because I don’t like to see the chunks of onions in my pepper soap now pour it into the pot then add the chopped fresh pepper and the minced garlic some conar seasoning cubes ground cfish the pepper soup spice and then salt to taste then add enough water to cover the [Music] surface and gently mix everything together to combine cover the pot and leave this to cook for about 20 minutes or until the yums and chicken pieces are tender they should take about the same time to fully cook finally add the scent leaves for a pop of color and that extra scent leavea flavor mix everything together to combine one final time then take it off the heat immediately [Music] now all that’s left is to prep the meal prep bowls and then assemble the meals into the bowls according to my dinner table for this week I’ll have the pepper soup on Tuesday and Saturday the chakalaka sauce with sweet potatoes on Monday and Friday the chakalaka sauce with pasta on Wednesday and then the one pot chicken and rice with veggies on Thursday and Sunday but you can pretty much arrange this however you choose and however you desire and of course you can make as much of this as you need depending on how many people you’ll be serving in your family this is 7 Days of weekly and weekend dinner all done portion the meals according to your serving SI and you saw how easy it was to put all of that together it took me about an hour 30 minutes it’s something like I said will definitely save you time especially during the week and you don’t have to worry about making a meal for yourself or your family members as well just plan it correctly prep it and ensure that it is stored nicely in the fridge so it doesn’t go bad and then when it’s time to eat just bring it out warm it on the stove top or in the microwave and you are good to go anyways let me know if this me prepping videos are videos that you like and I’ll bring more of it for you um to see so just let me know in the comment section down below okay that’s all I have for you in today’s video I’ll see you again with another mouthwatering and delicious recipe I’m see you then take care