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