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The infinite healthy meals protocol

The infinite healthy meals protocol

+ chicken/sausage scarpariello, pickled onions brine debate, & recipe recs

Ethan Chlebowski & Keith McBrayer
April 21, 2024

Good morning…Two weeks ago we covered Ropa Vieja, a Cuban shredded beef dish that balances the flavors with some bright, fresh additions. Today’s chicken scarpariello is successful for the same reason: otherwise rich sausage chunks and chicken quarters are lightened by the acidic vinegar and pickled peppers.

Plus, the Italian sausage packs in a ton of flavor without having to add lots of extra spices on your own.

RECIPE BREAKDOWN 🤯

Chicken scarpariello

Family-friendly & customizable

This is a classic weeknight dish because it is 1) a true one-pan recipe and 2) is finished in the oven while you clean or prep other sides 3) Feeds many mouths with minimal effort. It’s a hearty and crowd-pleasing dish.

Scarpariello is a loose and forgiving dish. Want more chicken and less sausage, or vice versa? Go for it. Want to sneak in more bell peppers or add in potatoes to bulk it up? It’s been done before. Want it brighter? Adjust with extra splashes of vinegar or jarred pickle brine at the end. Want to make this ahead, and crisp up meat pieces in the oven throughout the week? Meal prep done!

Flavor through technique

The more classic dishes you make the more you realize cooking is all about building layers of flavor. Sear the proteins to build a fond and browning, then add in the vegetables and aromatics. Add in more flavor via the cooking liquid, which concentrates and captures flavors as it simmers away in the oven.

Follow our step-by-step recipe if you want our preferred ingredient ratios:

LIFESTYLE PROTOCOL 🍳

Infinite healthy meals

From “How to cook Healthy Meals and never run out of ideas”

What is it & why should I learn this protocol?

Two weeks ago we covered how to riff on stir-fry noodles Today’s protocol is a mental model to create endless different types of meals, not just noodles.

As covered in the original video, thinking of healthy meals is tough until you create a system. The famous Atomic Habits quote applies to our eating habits: “You do not rise to the level of your goals. You fall to the level of your systems.”

How do I implement it?

1) Start with a seasoning/flavoring medium of choice

Choose a dry seasoning mix (ex: a rub)
Make or buy a flavorful sauce (ex: a stir-fry sauce)
Learn a marinade or dressing (ex: mayo marinade or vinaigrette)

2) Then, season and cook a protein accordingly.

3) Once you have a cooked, flavorful protein, add it to a form factor, such as on a sandwich, salad, wrap, or rice bowl. Customize w/ toppings or garnishes.

Callouts & notes

Start with one seasoning technique and then see how many dishes you can make. When you get bored, switch to a different seasoning technique.

This is similar to the Sunday braising protocol, which advocates for batch-prepping shredded meat and then using that in many different ways instead of traditional meal prepping.
See below for specific examples of dishes using different seasoning techniques.

RECIPE RECCOMENDATIONS🥡

Your turn…

Here are some different recipes to check out within the three example seasoning categories:

1) Dry rub/seasoning mix recipes:

2) Stir fry sauce recipes:

3) Marinade-style dressing:

READER Q&A 🧠

Pickling brine: to boil or not to boil?

Question: “Do I really need to boil my liquid for pickled onions? Will they become the same over time or is there a difference in taste and texture when boiled? ” - Steffen from Germany

Answer: If you’ve made pickled onions (or any pickled vegetable), you might have followed this process: make a pickling brine, bring it to a boil, and then pour it over sliced vegetables. Cool them down, and you have pickles.

Boiling the pickling liquid is commonly done for two reasons:

The hot liquid softens the onions immediately, which allows for fast color change and penetration of the acidic brine.
If you add spices or aromatics to your pickles, boiling helps to release and infuse their flavors into the mix.

In short, boiling the liquid accelerates the pickling process — you’ll have fully flavored pickled onions in just a few hours. But if you’re not in a rush, you can cover onions with a cold pickling solution and wait a few days: pickles equalize in color, flavor, and texture over time (as tested in this video).

Regardless of how you make your pickled onions, their texture is most affected by how they are sliced. Make sure to cut them pole-to-pole (instead of orbitally) to avoid uneven slices and a wormy texture.

Make pickled onions for yourself here:

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