How To Meal Prep With Just 5 Ingredients | Eatbook 3-Course | EP 3

In this episode, Suphon prepped 3 different meals out of 5 ingredients chosen by Chiara. Let’s see how the lunches fare without it getting too boring!
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RECIPES
TOTAL INGREDIENTS USED:
1 large chicken
2 cauliflowers
5 large carrots
7 potatoes
2 onions
Pantry seasonings
PREP WORK
PREP 1: BUTCHER THE CHICKEN
Directions:
1. Chop the chicken neck off. Set aside carcass for soup.
2. Cut off chicken wings, feet, and thigh through light incisions at the joints.
3. Separate thigh from the drumstick. Deboning of chicken thigh is optional.
4. Cut off chicken back.
5. Separate chicken breast from main body. Butterfly cutting of chicken breast is optional.
MEALS
MEAL 1: CHICKEN SOUP
Yield: Serves 2
Cooking time: 120 minutes
Ingredients:
2 carrots
1 onion
Chicken carcass
2 chicken wings
PART 2:
½ cauliflower
3 potatoes
2 chicken drumstick
Salt to taste
Black pepper to taste
Directions:
1. Make soup by putting chicken carcass, chicken wings, onion, carrots, salt, pepper in a cold pot.
2. Add about 2L of water.
3. Boil for 1 hour. Skim occasionally.
Part 2:
4. Add chicken drumstick, potatoes and cauliflower, and season the soup.
5. Continue to boil for 30 mins. Season to taste before serving.
MEAL 2: CAULIFLOWER RICE WITH CRISPY CHICKEN & ROASTED VEG
Yield: Serves 2
Cooking time: 60 minutes
Ingredients:
1 cauliflower
2 boneless chicken thighs
2 tbsp ground chilli or Cajun spice
1 carrot, oblique cut
1 potato, cut into quarters
1 onion
¼ cup oil or extra virgin olive oil
½ teaspoon oregano
½ teaspoon garlic powder
½ teaspoon onion powder
Black pepper to taste
Salt to taste
Directions:
Part 1: Cauliflower fried rice
1. Put chopped cauliflower florets into food processor
2. Lightly pulse.
3. Add oil onto hot pan.
4. Add in cauliflower.
5. Add 2 tablespoons of ground chilli or Cajun spice, and season with salt and pepper to taste.
6. Stir fry.
Part 2: Roasted vegetables
1. Coat vegetables in olive oil.
2. Toss vegetables with oil, salt and pepper.
3. Preheat oven at 230° for 15 mins.
4. Remove tray from oven, and add vegetables on hot tray.
5. Roast vegetables for 30 mins, then toss, and roast for another 10-15 mins.
Part 3: Crispy boneless chicken thigh
Marinate chicken thigh
You can use any spices you find in your kitchen pantry that suits your tastes.
Ingredients we used:
½ teaspoon oregano
½ teaspoon garlic powder
½ teaspoon onion powder
Black pepper
Salt
1 tablespoon neutral oil
Directions:
1. Add herbs, spices and 1 tablespoon of neutral oil to chicken thigh, season with salt and black pepper.
2. Mix and massage the chicken.
3. Refrigerate and let set for 30 minutes to 1 hour.
4. Put chicken, skin side down on cold pan and cook for 20 minutes.
5. Flip chicken to cook on the other side on high heat.
6. Cut into pieces and serve!
Pro-tip: Pour rendered chicken fat on roasted vegetables for extra flavour!
MEAL 3: BROWN BUTTER CHICKEN BREAST WITH WHIPPED POTATOES AND STEAMED VEGGIES
Yield: Serves 2
Cooking time: 30 minutes
Ingredients:
2 carrots
½ cauliflower
3 potatoes, diced
25g melted butter (for whipped potato)
Flour
Oil
2 chicken breast
125g butter (for brown butter)
Salt to taste
Black pepper to taste
Directions:
Part 1: Steamed vegetables (using microwave)
1. Lightly damp 3 sheets of kitchen towels.
2. Place on cut vegetables and microwave at high power for 5-7 mins.
3. Season with salt and pepper to taste.
Part 2: Whipped potatoes
1. Dice potatoes into small cubes.
2. Rinse potato cubes in water to remove excess starch.
3. Pour potato cubes into pot.
4. Add water till potato cubes are submerged.
5. Boil potatoes.
6. Once boiled, drain potato cubes using a sieve.
(Optional) Further dry potato cubes in a pan under low heat.
7. Once potatoes are dry, mash potatoes through a sieve for extra smoothness. You can also use a potato masher.
8. Pour in melted butter and mix evenly. Season with salt to taste.
Part 3: Pan-seared chicken breast
1. Heat pan
2. Add oil onto hot pan.
3. Place chicken breast skin side down.
4. Cook evenly on both sides.
Part 4: Brown butter sauce
1. Heat up butter in silver pan till it browns.
2. Swirl pot frequently such that butter does not burn.
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All our videos are non-paid reviews unless specifically stated.
Follow Eatbook on social media!
/ eatbooksg
/ eatbooksg
Featuring (in order of appearance):
Suphon Liao - / suphonl
Chiara Ang - / chiaraang
Filmed By:
Maverick Chua - / mavcly
Clarisse Gan - / gunnybunnyy
Edited By:
Clarisse Gan - / gunnybunnyy
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[@EatbookYT]

What would you like to see us cook next?

[@debralow1993]

Maybe a series of dishes revolving eggs?

[@jermswong]

make this into a series!!!!!!

[@lixinnn]

Jermayne Wong YES!!!

[@oterenceo]

Give the two presenters the same set of ingredients. Let them cook and let their colleagues judge. Something like Masterchef. Except this will be Eatbookie Master Chef.

[@Enchante...]

Vegetarian options

[@hom3r]

Suphon cooking skills really no joke. Not many youngster know how to cook. Really not bad man. P.S. And also I feel comments here must be less harsh on people, he is not a full time chief man. He’s working for tsl.

[@Jay-ru2cw]

I ship Suphon and Chiara! They look cute together!! More cooking videos with both of them please!!! (: thanks for another lovely video. Love the editing too(: great effort by the editor!

[@geraldine3636]

SUPHON IS THE HUSBAND MATERIAL. I've always admired guys who can cook, step aside male chauvinists!

[@PlayFoodSG]

No need to find a guy! Learn how to cook and rely on yourself gurl 💪💪

[@geraldine3636]

@@PlayFoodSG i do cook! 😉

[@alui5362]

Suphon really knows his shit eh. thumbs up. Also, can ship Suphon and Chiara? He looks like he has a soft spot for her. And I think she might shy shy accept.

[@marcusyongmingng2827]

ITS MY FAVOURITE EATBOOK HOSTING TEAM AGAIN!! Always find myself laughing when they are on! Oso Suphon is rly such a talented cook; i rly wish he starts a restaurant some day!

[@yongxinee8927]

More of this series! The 5 ingredient meals are super creative. Learnt a lot from this too. Appreciate the honest review by Chiara.

[@jamiechavez7896]

It's so cute how Suphon teases Chiara. Ship!! 😍😀

[@amberlimjiaxin6500]

Low key look cute tgt

[@ctanzeh]

Chiara is anything but basic guyssss! Suphon killing the cooking game, I’ve always wanted to know how to make cauliflower rice. I’m impresssed with the editing too, it gets better all the time wow.

[@Paulfrankfriend]

Suphon is so gentle with the chicken hahaha

[@bryanchongsr]

Learnt quite a lot from this video alone! Suphon's comments about why he does things are concise and very, very helpful for understanding. What many other shows do is simply tell you what to do without going into the 'why'. Cheers on a spectacular show! - From 'Hopeless guy in the kitchen looking into improve'

[@nigelcai4227]

Suphon looks like MR Kiasu

[@basirahhassan157]

wa suphon rlly know how to cook

[@hellosabbyyy]

more of such vids pls ^^ learning smth! Thanks Suphon!!! sidenote: they look so cute tgt!! :x hehehee

[@hank150]

They look really good! 👍

[@eddiensw]

Suphon is definitely a keeper

[@flurryheart1973]

Omgg the cauliflower rice BEFORE U SEAR IT U NEED TO SQUISH IT SO NO EXCESS WATER!!!

[@shrimp1835]

OlWestyWin searing needs to have the food item to be at a Low moisture content as it is to allow it to gain colour/crunch. Yes the water evaporates but it will take a longer time for the ingredients to sear and it might be overcooked before u manage to get the sear.

[@flurryheart1973]

OlWestyWin cauliflower isnt rice this is not retain moisture and cook u got to get rid of the moisture

[@mk-iu2jr]

Wish I can try these recipes lor. I went down, got nothing to buy, obviously bcse of the virus) Erh

[@PlayFoodSG]

HAHA oh man the hoarding is real bad now 😅😅

[@ZinaNg]

Just as I’m looking for meal prep recipe, EATBOOK❤️

[@PlayFoodSG]

HAHA one of these days, Eatbook can release a recipe book alr 🤣🤣

[@kk-gb7fq]

i don't have time to meal prep like this as i work for long hours. i will love to see a meal prep which is very easy to execute at home! fast simple and taste good!

[@PlayFoodSG]

Buy economical rice? Fast, simple and taste good 😜

[@staph8022]

personally i would do a cauliflower puree fondant potatoes and pan seared chicken thigh with black pepper sauce. hehe i love to cook too, tbh most people dont know how but it is actually very fun as you can control what put on the plate like you can add more meat or potatoes rather than carrots:) dont be afraid just do it!!

[@turnipsmoothie6641]

John should eat this instead to be healthy

[@penguinbarrister6154]

I think it was super cute he said "steady" then pointed to his heart and said, "[next week] make for me"

[@lowlaychoo4363]

Very good ideas and cost efficient.

[@ItsRaining12345]

SHIP!!!!

[@rayroar1117]

I love Suphon's hairstyle!

[@hafizsukor8523]

Chiara looking good!

[@mytravelforever]

Great Recipe, easy to do and also delicious. i also tried this one in my channel. a different version of it. thanks for sharing.

[@joel-cx7hm]

‘lightly pulse’ proceeds to continuously pulse haha

[@maehtan]

Do some dark soya chicken with chopped veg n potatoes. Add sesame oil. Yumz. With Rice.

[@sydnie5555]

Omg tdy my teacher just cooked truffle mashed potatoes for my class hahah

[@PlayFoodSG]

Omg wow your teacher is awesome 🤣What kind of class do you get mashed potatoes? Home Econs???

[@sydnie5555]

@@PlayFoodSG i am learning western culinary

[@PlayFoodSG]

@@sydnie5555 Wow, what a fantastic class. Wish i was in that school!!

[@keavychong693]

Omg please do more meal prep videos 😁

[@Dee-wb5go]

Suphon is really wow 😍😍

[@jolie3507]

i thought a food panda ad played at 11:07

[@hank150]

Jolie Lin haha lol

[@coollanner99]

Same I was like wtf

[@PlayFoodSG]

LOL that would be real ironic 🤣🤣

[@kylietan2782]

how to store and reheat the meals safely in Singapore weather?

[@KawaiiLoveSquishy]

from the moment suphon ask chiara to grate the cauliflower,,, i knew he was tryna troll her... i mean obviously eatbook has a food processor

[@cliftonaurelius3060]

Maverick is the goodest boy

[@nnelg.t1232]

So the cauliflower fried rice doesn't actually have rice?

[@keithyeomon]

06:57 Find a girl that looks at you like Chiara does

[@florencesab2839]

I think that you two could be a cute couple

[@ihearyou235]

I want see behind the scenes sia, esp suphon being triggered HAHAHHA

[@PlayFoodSG]

LOL petition for BTS and bloopers for all Eatbook videos :D

[@fariihinxx7331]

Meal prep means I can prep all this in a day and store in fridge? The next day I pop in the microwave ?

[@PlayFoodSG]

Yup, that's the plan of meal plan! 😉Prep ahead then just grab and go when you need it :)

[@yoojihoon97]

Lol at 0:35 i thought he say gia wa( scare me in hokkien) . Instead of chiara lol !

[@WorldAquariumSingapore]

Any vegetarian meals which dont taste like vege?

[@Tatiana55559]

4:50 crspy chicken hehe

[@36kirby94]

Who recognizes the food panda song at 10:58

[@nicklaus6335]

First time cutting chicken?! GG to her future husband

[@sillydibby4543]

I need suphon to cook for me :”)

[@ryanquek5841]

0:47 "I'm going to eat the food you cook for the next 3 days so I didn't give you some IG-worthy gimmicky **** to you" She just said it, IG Food is just for show and sucks hehehehe

[@farrhanng]

who else is here for Chiara 🤭

[@janana426]

wait is suphon singaporean like he lowkey sounds like it but also no u get me?

[@tha_oz]

how come you guys arent social distancing

[@PlayFoodSG]

Lmao 🤣🤣 maybe this video was filmed before the COVID situation became so serious?

[@lois2906]

saw chickens *vegans has entered the chat*

[@junyiloh1165]

Are these preps microwave friendly?

[@junyiloh1165]

Great video btw ✌️

[@mythsiprototype1739]

Eh did chiara lose weight???

[@leotan5675]

Like

[@Michael-lo7sq]

needs a haricut first.

[@maehtan]

Brown sauce is not so healthy. Haha

[@Chloe-tj4xs]

suphon being gordon ramsay hahhahah

[@ellottelim360]

That's cheating. It's technically not 5 ingredients, you have a plethora of seasoning!

[@carrotcake9749]

Well you can't eat seasoning, wouldn't call them key ingredients

[@Dylan-ii1ds]

Fifteenth!

[@vinayarajmothiravally]

please don't cook with Olive Oil

[@jovanow23]

first

[@deanab-se5op]

Not the first

[@PlayFoodSG]

LOL this is hilarious. 🤣

[@AlvinLee007]

They must have at least three times the amount of the 5 main ingredients that Chiara brought in. Also, are spices, oil and butter not ingredients? Very clickbait-y title.

[@oterenceo]

Brown Sauce only showed the front part... should have used that sticky pot to fried the chicken then use the font collected at the bottom to integrate into the brown sauce. Step 1, pan sear the chicken, Step 2, put in the butter and integrate the font into it, Step 3, put in your AP flour and chicken powder, after cooking the flour Step 4, pour in the milk.

[@inrias8900]

Once you add in milk, it becomes bechamel sauce. For brown pan sauce, its way easier. After searing the chicken, remove it and add in chopped shallots to the fond and rendered chicken fat. Let the shallots caramelise and add in white wine to deglaze the pan. Deglazing with white wine washes up all the flavour that was stuck in the pan, adds sweetness and acidity. Let the white wine reduce down and then add in chicken stock and reduce. Optional would be to add a touch of heavy cream.

[@Neruvox]

What a grown adult and yet she doesn't know how to cut.. I bet she's single 😂

[@henrietta9206]

Took a bus with ITE students after exam...they loud. Im aware it is taught in school ..the word "carcass" to refer to meat. But. Honestly. Can say "meat". Very unpalatable keep referring to us eating "carcass". NTUC sell ..label 'meat'. Never labeled as 'carcass'.