Can You Cook a Healthy Meal in 3 Minutes? Solo Sailing Life
? **Solo sailing on the River Orwell** + a **3-minute, no-fat Cajun Wings & Rice** recipe-all cooked in one tiny sailboat galley pan! Perfect if you love quick, healthy meals and sailing vlogs. ? **In this episode** 00:00 Welcome aboard & why I'm test-sailing after an engine service 01:35 River Orwell conditions (5-10 kts, flat water) 03:10 Prep starts - 7 minutes from chopping to oven 05:45 Sailing reflections & viewer shout-out 07:20 Taste test & recipe adaptations 09:05 What's next on the channel ? **Recipe (serves 1-2)** - 150 g long-grain or basmati rice - 300 ml chicken stock (or veg / water) - 1 red pepper - 3-4 spring onions - 8 cherry tomatoes - 4 chicken wings (swap to breast, thigh, or fish) - Cajun seasoning + S & P **Method:** Layer veg ? rice ? stock ? wings. Season. Cover with foil. **Bake 180 °C / 35 min**, uncover 10 min, rest 10 min. *2 : 1 liquid-to-rice ratio is the magic!* ? **Your turn:** Got a go-to *fast* galley (or van / RV) meal? Drop it below so we can all try it! ?? **Binge more galley recipes:** [Quick Boat Meals playlist] ? **Subscribe** for weekly solo-sailing & cooking-at-sea videos
