APPENDIX C

Extreme Transformation Bulk Prep Cooking Guide

Bulk Prep Cooking Guide

PROTEIN

Chicken

Grill

  1. Preheat outdoor or countertop grill on high heat.
  2. Lightly spray the grill with nonstick cooking spray.
  3. Grill 12–15 minutes per side.
  4. Chicken is done when it is no longer pink and juices run clear.
  5. Add seasonings, and serve or store.

Boil

  1. Place chicken in a large pot and add enough water to cover it completely.
  2. Cover the pot and bring the water to a boil.
  3. Reduce heat to a simmer and gently boil for 60 minutes.
  4. Remove chicken, let cool, and shred or chop the meat.
  5. Add seasonings, and serve or store.

Bake

  1. Preheat oven to 400°F.
  2. Spray baking sheet or dish with nonstick cooking spray, or line with foil or parchment paper.
  3. Bake for 20–25 minutes or until chicken is no longer pink in the center and juices run clear.
  4. Add seasonings, and serve or store.

Broil

  1. Preheat oven to broil.
  2. Spray broiler pan with nonstick cooking spray.
  3. Butterfly-cut the chicken.
  4. Move oven rack to the top.
  5. Broil for 8 minutes per side.
  6. Add seasonings, serve, or store.

Ground Turkey or Beef

Skillet or Frying Pan

  1. Lightly spray large skillet or pan with nonstick cooking spray.
  2. Cook the ground turkey or beef over medium heat for 5–10 minutes.
  3. While cooking, continue to chop and break chicken into smaller and smaller chunks until browned.
  4. Add seasonings, serve, or store.

Eggs

Hard-Boil

  1. Bring a large pot of water to a boil.
  2. Using a large spoon, carefully place each egg in the boiling water one at a time. Bring water back to a boil and let cook 10 minutes.
  3. Drain and run cold water over the eggs until cool to touch.
  4. Cool in fridge. Peel when ready to eat.

CARBS

Brown Rice

Cooked on the Stovetop

  1. Place pot on the stove and add water and brown rice (for every 1 cup of brown rice, add 1½ cups water).
  2. Bring water to a boil, cover with a lid, reduce heat, and simmer for 50 minutes.
  3. Remove from heat and fluff with a fork.
  4. Add seasonings, and serve or store.

Cooked in a Grain Cooker

  1. Pour brown rice and water into the grain cooker (for every 1 cup brown rice, add 1½ cups water).
  2. Close the lid and press START.
  3. When cooked, open lid slowly and fluff with a fork.
  4. Add seasonings, serve, or store.

Quinoa

Cooked on the Stovetop

  1. Rinse quinoa with cold running water.
  2. Follow directions on package.

Potatoes and Sweet Potatoes

Boil

  1. Chop potatoes or yams and place in a pot.
  2. Fill with water so that they are just covered.
  3. Bring to a boil, reduce heat, and simmer for 50–60 minutes.
  4. Remove from the heat and run under cold water until cool.
  5. Add seasonings. Serve (with skins or mashed) or store.

Bake (chopped)

  1. Preheat oven to 425°F.
  2. Cover baking sheet with foil and spray with nonstick cooking spray.
  3. Slice sweet potatoes into rounds or dice into cubes.
  4. Bake 20 minutes. Flip. Bake another 15–20 minutes or until fork tender (not hard, but not mushy).

Bake (whole)

  1. Preheat oven to 350°F.
  2. Stab potatoes or yams with fork 8–10 times each to penetrate the skin.
  3. Wrap each potato or yam in aluminum foil (optional).
  4. Bake for 60 minutes.
  5. Remove from oven and allow to cool for 30 minutes before serving or storing.