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3 ingredient meals to help keep you fit

By ResLife 01 Jan 2021

Kick-off the year with these easy and cheap, 3 ingredients meals.

All of them use basic ingredients and can be whipped up in 30 mins or less! 

Teriyaki Chicken

a plate of food with broccoli

Ingredients (Serves 4):
1. 900g chicken thigh or breast, sliced into chunks
2. 1/2 cup (120 ml) soy sauce
3. 1/3 cup (75g) brown sugar


  • Sear the chicken thighs evenly in a pan, then flip.
  • Add the soy sauce and brown sugar, stir and bring to a boil.
  • Stir until the sauce reduces and evenly glazes the chicken.
  • Serve with rice

BBQ Chicken Tenders

chicen nuggets

1. 1 chicken breast;
2. 1 cup (120 g) seasoned breadcrumbs
3. 1 cup (290 g) BBQ sauce


  • Preheat oven to 190°C.
  • Slice the chicken into even strips.
  • Dip the chicken strips into the BBQ sauce, then coat them with breadcrumbs.
  • Place strips on a baking tray lined with parchment paper and bake for 15 minutes.
  • Brush the remaining BBQ sauce evenly on both sides of the chicken strips, bake for another 10 minutes and serve.

Chocolate-banana muffins

a banana sitting on top of a wooden table

1. 2 ripe bananas
2. 1/2 Cup (120g) creamy peanut butter
3. 3 tablespoons unsweetened cocoa
Optional: Chocolate chips


  • Preheat oven to 180°C.
  • Use a hand mixer or food processor to combine all the ingredients (except for your optional mix-ins) until well blended.  The batter should be smooth with no lumps. Fold in a handful of chocolate chips or walnuts with a spatula.
  • Use an ice cream scoop or spoon to fill 6 cupcake liners evenly to the top. These muffins will not rise like regular muffins, so do not worry about filling them too high.
  • Bake for approximately 15 minutes.
  • Let them cool and enjoy!

Chicken and Rice (version one)

a close up of a plate of food

1. 250 grams Chicken
2. 100 grams uncooked rice (of choice)
3. 250 grams Broccoli
Any spice mix of your choice, olive oil.


  • Season the chicken in an oven safe dish and put it in the oven for 20 minutes at 200°C.
  • For the rice, add 150 ml of hot water and place it on medium heat for about 15 minutes.
  • Cover the pot of rice.
  • Heat some olive oil in a pan and add the broccoli to it. Serve when cooked through.

Chicken and Rice (version 2)

1. 250 grams Chicken Breast
2. 150 grams uncooked rice (of choice)
3. 1 onion
4. 2 cloves of garlic
5. 2 tbsp tomato paste
Any kind of chicken seasoning, fat-free yoghurt, olive oil.


  • Dice up the onion and garlic.
  • Heat some olive oil in a pan on medium heat and add the onion and garlic.
  • When the onions become brown, remove the pan off the heat and add the tomato paste. 
  • Add the pan back to the heat and add the seasonings. 
  • Mix everything together.
  • Add the chicken and cover the pan for 5 minutes.
  • Add the washed rice to the pan. 
  • Measure out 225 ml of hot water and cover again for 15 minutes.

Peanut Butter Cookies

a close up of food

1. 200 grams Peanut Butter
2. 1 cup Sweetener
3. 1 Large Egg


  • Heat oven to 160°C fan, and line 2 large baking trays with baking parchment.
  • Measure the peanut butter and sugar into a bowl. Mix well.
  • Add the egg and mix again until the mixture forms a dough.
  • Break off chunks of dough and place on the trays. Press the cookies down with the back of a fork to flatten them a little. The cookies can now be frozen for 2 months - to cook from frozen add an extra min or 2 to the cooking time.
  • Bake for 12 mins, until golden around the edges. Leave to cool on the trays for 10 mins, transfer to a wire rack and then cool completely. Store in a cookie jar for up to 3 days.



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