3 ingredient meals to help keep you fit
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!
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
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.
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)
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
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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