3-Ingredient Meals that Pack a Healthy Punch

Ever have that moment where you find a mouthwatering recipe online (we’re looking at you, Pinterest) only to discover it requires double digit ingredients, and the only ones you have are olive oil, salt and pepper? Don’t worry, we’ve been there too – it’s rough. But it doesn’t have to be that way!

Imagine… a tasty, healthy meal composed of just three simple ingredients*. You say that’s not possible, we say try these 3-ingredient meals that pack a healthy punch:

*Olive oil, salt and pepper are not consider ingredients because these are reliably available in most kitchens (and if they’re not in yours, let this be your nudge to make them). 😉 

Ginger Soy Grilled Chicken

Known for its powers to cure an upset stomach or reduce muscle pain and soreness, fresh ginger also packs a huge punch of flavor in the kitchen. Combined with soy sauce and grilled chicken, this 3-ingredient meal couldn’t be more flavorful or easy! Try marinating the chicken before hand, while at work or school, that way dinner just needs to be heat up when you get home.

Ingredients

1. ½ Cup Soy Sauce
2. 1 Inch Fresh Ginger (peeled + minced)
3. 2 Boneless, Skinless Chicken Breasts

*sesame seeds, optional, for garnish

Directions

1. In a small bowl, add soy sauce and ginger and whisk to combine. Set aside ½ the marinade in a small bowl (cover until ready to use).
2. Marinate chicken in ½ the marinade for 30 minutes to one hour.
3. Pre-heat grill. Grill chicken, brushing with reserved marinade occasionally, until cooked through, about 6-8 minutes per side, depending on grill type and heat level.
4. Serve with rice and vegetable of choice and sprinkle with sesame seeds, if using.
5. Eat up!

BBQ Chicken Sweet Potato

We kind have a thing for sweet potatoes – but can you blame us? These taters are nutritional powerhouses: packed with Vitamin A + D, 4 grams of fiber and contain more potassium than a banana! By combining the tang from your favorite BBQ sauce with the savory taste of sweet potatoes… can you say #itsjustperfect?

Ingredients

• 2 Medium Sweet Potatoes (halved)
• 1 LB. Boneless Skinless Chicken Breasts (cooked + shredded)
• 1/3 Cup BBQ Sauce (or less/more – up to you!)

Directions

1. Preheat oven to 425 degrees F. Lay sweet potatoes cut side up on a large baking sheet. Roast until tender, about 35 minutes, depending on size of your potatoes.
2. In a saucepan set to medium-low, stir together chicken and BBQ sauce. Heat until warm, 5-10 minutes.
3. Top each potato with scoopfuls of chicken. Spoon over additional BBQ sauce and sprinkle with chopped parsley or sliced green onions, if desired.
4. Dig in!

Avocado Chicken Salad

Move over mayo – you’re not needed in this tasty chicken salad recipe! Mashing up one our favorite foods {avocados} is a simple solution to subbing out mayonnaise in various recipes. What some might think of as a veggie, avocado is actually a heart-healthy fruit chock full of monounsaturated fats (those are the good kind) and 20+ vitamins and minerals. This Avocado Chicken Salad packs a nutritious punch and is easy to throw together, now that’s what we call a win-win!

Ingredients

• 2 Chicken Breast
• 1 Large Avocado (pitted + diced)
• Lime juice

*salt & pepper to taste; cilantro if desired

Directions

1. Slice up the chicken and then cilantro (optional) and place it into a bowl.
2. Cut your avocado in a separate bowl and mash it together.
3. Combine it with the other mixture
4. Squeeze the lime juice in the bowl and lightly salt and pepper if desired
5. Stir it all together and top it off on a bed of greens
6. Enjoy!

Green Smoothie

If you like piña coladas and gettin’ caught in the rain… then you are going to love this 3-ingredient green smoothie. In order to enjoy fresh fruits and veggies you must know what’s in season – fresh pineapple and spinach is easy to find in the springtime. This tropical fruit is loaded with vitamin C and magnesium: a mineral essential for breaking down food and converting it into energy. Slurping on this green smoothie will have you dreaming of white sandy beaches in no time.    

Ingredients

• 1 Cup Fresh Baby Spinach
• ¾ Cup Coconut Milk
• 1 Cup Fresh Pineapple

Directions

1. Add coconut milk and spinach to blender. Blend on high speed until completely smooth.
2. Add frozen pineapple and blend again, until smooth.
3. Start sipping!

Asparagus Frittata

One of the first signs of spring is the appearance of fresh asparagus popping up at your local markets and grocery stores. Now that spring has sprung, this antioxidant-filled and nutrient-packed veggie is in abundance; try mixing it up and making it the centerpiece of your dish. Now, get on down to your local market and pick up some farm fresh produce to whip together this recipe that’s perfect for breakfast, lunch or dinner.

Ingredients

• Asparagus
• 2 Eggs
• Milk

*salt & pepper to taste; parmesan if desired  

Directions

1. Preheat the oven to 350°F. Using about 1 tablespoon olive oil, liberally oil a 7-by-11-by-2-inch baking dish
2. In a bowl, whisk together the eggs, milk, cheese, nutmeg, 2 teaspoons salt, and several grinds of pepper.
3. Steam asparagus
4. Stir asparagus into the egg mixture and pour contents into the prepared baking dish
5. Bake the frittata until the top is set and lightly colored, 20 to 25 minutes. Remove from the oven, let cool for at least 8 to 10 minutes, and cut into squares or wedges. Serve warm or at room temperature.

Grilled Portobello Quesadilla

Not a meat eater? No problem! Portobello mushrooms are known for being high in macronutrients: monounsaturated fats, carbohydrates, and protein. By beefing up (no pun intended) your basic quesadilla with these protein-packed mushrooms will allow you to sub out lean meat and still achieve your daily intake.

Ingredients

• Medium Portobello Mushrooms
• 8-Inch Flour Tortillas
• 2 Cups Grated Pepper Jack Cheese

*salt & pepper to taste; olive oil as needed

Directions

1. Heat grill to medium. Brush the mushrooms with 1 tablespoon of olive oil and season with salt and pepper to taste.
2. Grill (covered) until tender, 8 to 10 minutes per side; thinly slice.
3. Lightly brush 1 side of each of the tortillas with the remaining tablespoon of oil. Form 4 sandwiches with the tortillas (oiled sides facing out), mushrooms, and cheese. Grill (covered) until the cheese is melted and the tortillas are crisp, 1 to 3 minutes per side.

Well… what’re you waiting for? Give one of these recipes a try and let us know how they turned out! You can find us tweeting via @perfect_bar and grammin’ away via @perfectbar. Cheers to simple cooking!