This hearty, stick-to-your-ribs stew features tender wild rice and buttery-soft chicken. The poultry slowly simmers on the bone, lending more flavor to the soup and moisture to the meat. 

RD Tip: For efficiency, chop the veggies the night before, and put everything in the slow cooker in the morning so it cooks all day while you go about your day. Just a little advance planning makes it possible to be busy and still balance a healthy lifestyle.

Active time: 20 minutes | Total time: 7 hours, 30 minutes

Slow Cooker Chicken & Wild Rice Stew

Ingredients

• 6 cups (1440g) unsalted chicken stock
• 2 cups (320g) onion, chopped
• 1 1/2 cups (190g) carrots, chopped
• 1 cup (100g) celery, chopped
• 1 1/4 cups (200g) uncooked wild rice
• 1 ½ tsp salt
• 1 tsp ground black pepper
• 8 oz (227g) white mushrooms, sliced
• 3 garlic cloves, minced
• 2 lbs (907g) skinless, bone-in skinless chicken breasts
• 5 thyme sprigs
• 2 bay leaves
• 3 cups (732g) 2% reduced-fat milk
• 1/2 cup (63g) all-purpose flour
• 3 tbsp chopped fresh parsley (optional garnish)

Directions

In a 6-quart slow cooker, stir together chicken stock, onion, carrots, celery, wild rice, salt, pepper, mushrooms and garlic. Nestle in the chicken, thyme and bay leaves. Cover and cook on low until chicken and wild rice are tender, about 7 hours (or on high for 3-4 hours).

Remove chicken from the slow cooker. Increase heat to high. Discard chicken bones and shred meat; set aside. Discard thyme sprigs and bay leaves.

In a medium bowl, whisk milk and flour until completely smooth, then slowly stir into the soup to prevent lumps.

Cook on high until thickened, about 10-20 minutes. Gently stir in chicken. Serve in bowls and garnish with parsley, if desired.

Serves: 8 | Serving Size: About 1 ⅔  cups

Nutrition (per serving): Calories: 393; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g ; Cholesterol: 85mg; Sodium: 421mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 9g; Protein: 42g

Nutrition Bonus: Potassium: 519mg; Iron: 7%; Vitamin A: 16%; Vitamin C: 13%; Calcium: 15%

Originally published February 4, 2020; Updated April 2026

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Go ahead and buy the big bag of mandarin oranges. You might eat most of them out of hand, but save a few to use in this citrus-kissed smoothie. A serving of protein powder makes sure you’ll be satisfied all morning long, and you’ll get immune-boosting vitamin C thanks to the mandarins (1).

Active time: 5 minutes | Total time: 5 minutes

Mandarin-Ginger Smoothie

Ingredients

• 1/2 cup (123g) nonfat plain Greek yogurt
• 1/2 cup (122g) unsweetened soy milk
• 2 small mandarins, peeled (save a segment for garnish)
• 1/2 large banana, frozen
• 1 cup (13g) fresh spinach
• 1 tsp minced fresh ginger
• 1/4 tsp turmeric
• 1/4 tsp ground black pepper
• 1/2 serving plain whey protein powder

Directions

Place all of the ingredients in a high-powered blender. Secure the lid and blend, starting on low speed and increasing to high, until completely smooth.

Pour into a glass, garnish with the reserved mandarin segment if desired, and serve immediately.

Serves: 1 | Serving Size: 1 smoothie

Nutrition (per serving): Calories: 350; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 33mg; Sodium: 189mg; Carbohydrate: 48g; Dietary Fiber: 6g; Sugar: 34g; Protein: 33g

Nutrition Bonus: Calcium: 46%; Iron: 12%; Potassium: 1093mg; Vitamin A: 193%; Vitamin C: 104%

Originally published January 2021; Updated May 2026

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Cauliflower is such a versatile vegetable, and it takes on the texture of ground meat in this easy taco filling. Chipotle adds a hint of smoky spice that makes it seem meaty, and the black beans lend a creamy, hearty texture.

Active time: 15 minutes | Total time: 20 minutes

Cauliflower Black Bean Tacos

Ingredients

• 6 corn tortillas
• 4 cups (400g) cauliflower florets
• 1 tsp olive oil
• 2 cloves garlic, chopped
• 1 tsp chipotle powder
• 1/4 tsp salt
• 1 (15 oz.) can no-salt black beans, rinsed and drained
• 1/4 cup (40g) green onions, chopped
• 2 large tomatoes, chopped
• 1/4 cup (15g) cilantro, coarsely chopped

Directions

Preheat the oven to 400ºF (200ºC), and wrap the tortillas in foil. Heat the tortillas for 10 min.

Place the cauliflower in a food processor and pulse until chopped to the size of ground beef.

Coat a large saute pan with olive oil and place over medium-high heat; add the cauliflower. Cook, stirring frequently for about 5 min., until the cauliflower is tender and the pan is dry. Add the garlic, chipotle powder, salt and black beans and cook until hot.

Serve 1/2 cup of the cauliflower filling in each corn tortilla, top with green onions, tomatoes and cilantro.

Serves: 3 | Serving Size: 2 tacos

Nutrition (per serving): Calories: 301; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 265mg; Carbohydrate: 55g; Dietary Fiber: 14g; Sugar: 9g; Protein: 14g

Nutrition Bonus: Potassium: 659mg; Iron: 21%; Vitamin C: 149%; Calcium: 12%

Originally published December 17, 2019; Updated June 2026

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Quick-cooking farro and tomatoes make for an insanely easy, one-pot wonder that will revolutionize your weeknight cooking. This recipe is a spin on a one-pot pasta, but in place of spaghetti we use farro, a nutty, fiber-rich grain (1). Sausage, kale, tomatoes, garlic and onion are all cooked in one vessel with some water and a little olive oil and gently simmered until the grain absorbs the liquid and the tomatoes break down to make a bright sauce. The result is a filling, risotto-like dish that also reheats beautifully for lunch the next day. This recipe calls for quick-cooking farro, but semi-pearled also works.

Active time: 10 minutes | Total time: 45 minutes

One-Pot Farro with Sausage, Kale and Tomatoes

Ingredients

• 1 tbsp olive oil
• 1/2 lb (230g) sweet Italian sausage, casings removed
• 2 cups (400g) quick-cooking farro
• 1 lb (450g) cherry tomatoes, halved
• 1/2 medium yellow onion, thinly sliced
• 2 large garlic cloves, thinly sliced
• 1 1/2 tsp kosher salt
• 1/4 tsp crushed red pepper
• 4 cups water
• 2 cups (150g) packed Lacinato kale leaves, stemmed and chopped

Directions

In a large saucepan, heat the olive oil over medium heat. Add the sausage and cook, stirring frequently and breaking it up with a spoon, until browned and nearly cooked through to an internal temperature of 160°F, about 3–5 minutes.

Add the farro, tomatoes, onion, garlic, kosher salt, crushed red pepper, and 4 cups of water. Bring to a boil, then reduce the heat to low and simmer uncovered for about 30 minutes, stirring occasionally, until most of the liquid has been absorbed.

Fold in the kale and cook for about 5 minutes more, or until wilted.

Spoon the farro mixture into shallow bowls. Drizzle with additional olive oil and garnish with torn basil leaves, freshly grated Parmigiano-Reggiano cheese, and flaky sea salt, if desired. Serve immediately.

Serves: 6 | Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 408; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 22mg; Sodium: 877mg; Carbohydrate: 55g; Dietary Fiber: 6g; Sugar: 4g; Protein: 15g

Nutrition Bonus: Vitamin D: 4%; Calcium: 5%; Iron: 15%; Potassium: 413mg; Vitamin A: 13%; Vitamin C: 19%

Originally published November 6, 2018; Updated June 2026

The post One-Pot Farro with Sausage, Kale and Tomatoes appeared first on MyFitnessPal Blog.

Let your slow cooker do the heavy lifting with this vibrant, plant-based sweet potato curry. Tender sweet potatoes and hearty chickpeas cook down in a coconut milk and curry broth that fills your kitchen with incredible aroma. Come dinnertime, all that’s left to do is stir in fresh basil and lime, spoon it over rice, and serve.

Active time: 10 minutes | Total time: 4 hours, 10 minutes

Slow Cooker Sweet Potato Curry

Ingredients

• 1 medium onion, diced
• 1 medium red bell pepper, diced
• 2 large sweet potatoes, peeled and cut into 1 inch cubes
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, minced
• 2 cups vegetable broth
• 1/2 cup light coconut milk
• 1 tbsp curry powder
• 1/2 tsp salt
• 1/4 cup fresh basil, roughly chopped
• 1/2 tsp lime zest
• 1 1/2 tbsp fresh lime juice
• 1 15-oz. can low sodium chickpeas, rinsed and drained
• 3 cups cooked jasmine or basmati rice
• 4 tbsp plain nonfat Greek yogurt

Directions

Combine the onion, bell pepper, sweet potatoes, garlic, and ginger in a 4-quart slow cooker.

In a small bowl, stir together the vegetable broth, coconut milk, curry powder, and salt, then pour over the vegetables. Cover and cook on high for 4 hours or low for 8 hours, until the sweet potatoes are tender. Stir in the basil, lime zest, lime juice and chickpeas.

Serve the curry over hot cooked rice. Top each serving with 1 tbsp yogurt and garnish with basil, if desired.

Serves: 4 | Serving Size: 2 cups curry with 3/4 cup rice + 1 tbsp yogurt

Nutrition (per serving): Calories: 421; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 951mg; Carbohydrate: 81g; Dietary Fiber: 9g; Sugar: 14g; Protein: 14g

Nutrition Bonus: Potassium: 1050mg; Iron: 19%; Vitamin A: 58%; Vitamin C: 106%; Calcium: 10%

Originally published: November 22, 2019; Updated May 2026

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The air fryer cooks salmon to perfection, giving it a slight crust on the outside while keeping the interior moist. If you don’t have an air fryer, you can bake the salmon at 400°F (200ºC) for about 10 minutes, or until the salmon reaches an internal temperature of 145°F.

Between the antioxidants in the berries and the omega-3’s in the salmon, this meal packs an anti-inflammatory powerhouse that benefits your heart (1, 2).

Active time: 10 minutes | Total time: 15 minutes

Air Fryer Salmon With Arugula-Berry Salad

Ingredients

• 1/2 tsp chili powder
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper, divided
• 1/4 tsp brown sugar
• 1/8 tsp garlic powder
• 2 4-oz. skinless salmon fillets
• Cooking spray
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 4 cups baby arugula
• 1 cup fresh raspberries
• 1 cup fresh strawberries, sliced

Directions

In a small bowl, combine the chili powder, 1/4 tsp salt and 1/8 tsp black pepper, brown sugar, and garlic powder. Sprinkle the mixture evenly over the salmon fillets.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air fryer basket with cooking spray. Add the salmon and cook for 7–8 minutes, or until it reaches an internal temperature of 145°F.

Meanwhile, in a medium bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and the remaining 1/4 tsp salt and 1/8 tsp black pepper. Add the arugula, raspberries, and strawberries and toss gently to coat.

Serve the salmon with the salad.

Serves: 2 | Serving Size: 1 salmon fillet and about 3 cups salad

Nutrition (per serving): Calories: 439; Total Fat: 28g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 5g; Cholesterol: 60mg; Sodium: 722mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 26g

Nutrition Bonus: Potassium: 786mg; Iron: 11%; Vitamin A: 17%; Vitamin C: 114%; Calcium: 11%

Originally published: March 20, 2021; Updated June 2026

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Collagen-rich and deeply flavorful, there’s a reason this thrifty cut is a favorite of home cooks and chefs alike. Oxtail contains meat, bones and cartilage, which melt into a delicious sauce when braised in the slow cooker. Look for meaty pieces that are at least 2 ½-3 inches or larger in diameter for the best value.

RD Tip: If oxtail is hard to find, you can swap them out with just about any meat-on-the-bone, like short ribs, beef shanks, or even bone-in chicken thighs.

Slow Cooker Braised Oxtail and Carrots

Ingredients

• 4 lb. (1814g) oxtails
• 1 tsp ground black pepper
• 1/2 tsp salt
• 1 tbsp olive oil
• 3 tbsp no salt-added tomato paste
• 1/2 cup (113g) dry red wine (such as Pinot Noir or Merlot)
• 2 cups (360g) low-sodium beef broth
• 1 tsp granulated garlic or garlic powder
• 2 bay leaves
• 1 small sprig rosemary 
• 1 large yellow onion, chopped
• 3 large carrots (475g), cut into 1/2-in. thick coins
• 2 celery stalks, sliced
• 1 large parsnip, chopped
• 2 tbsp cornstarch

Directions

Season the oxtails with pepper and salt. Heat the oil in a large non-stick pan over medium-high heat. When the oil is hot, add the oxtails to the pan (in batches if needed, to avoid overcrowding the pan.) Cook, turning occasionally, until browned all over, about 10 minutes. Add to the slow cooker.

Pour off the fat in the pan. Return the pan to medium-high heat and add the tomato paste. Cook, stirring constantly, about 2-3 minutes, or until it begins to brown. Add the wine and simmer for another 1 minute, scraping up the brown bits on the bottom of the pan. Add the broth, granulated garlic, rosemary and bay leaves and stir to combine.

Pour the wine mixture over the oxtails in the slow cooker. Nestle the celery and onion around the oxtail. Cover and cook on low in a large (6.5qt/6L) slow cooker for 8–9 hours (or on high for 4-5 hours) until oxtail reaches an internal temperature of 190-205°F, adding the parsnips and carrots during the last 2-3 hours of cooking.

Transfer the oxtails and vegetables to a large serving bowl with a slotted spoon. Discard the bay leaves and rosemary sprig. Cover meat and vegetables with foil. Set aside.

Pour the cooking liquid into a gravy separator and let it stand for a few minutes so the fat rises; discard the fat (alternatively, pour the cooking liquid into a large measuring cup, let sit for a few minutes, then spoon the fat off the top and discard.) Pour the defatted cooking liquid into a small saucepan. Bring the cooking liquid to a boil over medium-high heat and simmer for 4 minutes.

In a small bowl, combine the cornstarch with 2 tbsp water and stir to combine. Add to the cooking liquid and simmer until thickened, about 2 minutes. Season sauce with additional salt and pepper, if desired. Pour the sauce over the oxtails and vegetables and serve.

Serves: 6 | Serving Size: 2 medium oxtails, 2/3 cup vegetables, 1/3 cup sauce

Nutrition (per serving): Calories: 628; Total Fat: 33g; Saturated Fat: 13g; Monounsaturated Fat: 16g; Polyunsaturated Fat: 2g; Cholesterol: 227mg; Sodium: 620mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 5g; Protein: 63g

Nutrition Bonus: Potassium: 1194mg; Iron: 49%; Calcium: 7%; Vitamin A: 25%; Vitamin C: 15%

Originally published March 10, 2020; Updated April 2026

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Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 20 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. These are served on whole grain buns, but you can also serve the filling in tacos or on quinoa for a nutritious bowl meal.

The fiber and protein in this recipe helps keep you full, so give this one a try for meal prep for lunch and you may not feel the need to snack throughout the afternoon.

Active time: 15 minutes | Total time: 25 minutes

Vegan Sloppy Janes

Ingredients

• 1 tbsp olive oil
• 1/2 yellow onion, finely diced
• 1/2 cup green or red bell pepper, finely diced
• 1 8-oz. can no salt added tomato sauce
• 2 tbsp Dijon mustard
• 1 tbsp honey (or maple syrup)
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/8 tsp cayenne
• 3 tbsp water
• 1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained
• 1 1/2 cup (297g) cooked lentils or canned, rinsed and drained brown lentils
• 4 whole-wheat hamburger buns, toasted
• 4 romaine lettuce leaves

Directions

Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, about 4 minutes. Add the tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tbsp of water. Stir to combine.

Add the garbanzo beans and lentils. Reduce heat to low, cover, and simmer for 10 minutes. Using a potato masher, mash about half of the garbanzo beans. Serve on toasted buns. topped with lettuce.

Tip: To cook lentils from dried, put 1 cup lentils in a medium saucepan. Cover with cold water by 2 inches. Add 1 bay leaf and bring to a simmer over high heat. Cover, reduce heat to low, and simmer until tender, 20–30 minutes, depending on the age of the lentils. Drain. Makes about 3 cups.

Serves: 4 | Serving Size: heaping cup bean mixture, 1 bun

Nutrition (per serving): Calories: 404; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 806mg; Carbohydrate: 64g; Dietary Fiber: 16g; Sugar: 15g; Protein: 20g

Nutrition Bonus: Calcium: 18%; Iron: 34%; Potassium: 835 mg; Vitamin A: 8%; Vitamin C: 35%

Originally published February 9, 2021; Updated February 2026

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This weeknight interpretation of the classic Alsatian dish is a hearty meal of sausage, cabbage and potatoes — and it’s perfect for fall. This version takes the whole dish and makes it happen on a sheet pan for ease. Be sure to use a rimmed baking sheet to prevent the ingredients from sliding off.

Active time: 10 minutes | Total time: 45 minutes

Sheet Pan Sausage Choucroute Garnie

Ingredients

• 1 small head red cabbage, cut through the core into eight 1/2-inch thick wedges
• 1 lb (453g) baby red potatoes, halved if large
• 1 apple, such as Honeycrisp or Granny Smith, halved, cored and sliced 1/4-inch thick
• 1 small yellow onion (125g), halved, peeled and cut through the root into 1/4-inch thick wedges
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp cumin or caraway seeds
• 1/2 tsp yellow mustard seeds
• 1/4 tsp salt
• 1/2 tsp black pepper
• 4 precooked chicken-apple sausages
• 1/4 cup parsley, roughly chopped

Directions:

Preheat the oven to 450°F (230°C) and line a large rimmed baking sheet with aluminum foil.

In a large bowl, gently toss the cabbage, potatoes, apple, onion, olive oil, apple cider vinegar, cumin, and mustard seeds. Season with salt and pepper. Spread the mixture in a single layer on the prepared baking sheet and roast for 15 minutes.

Remove the baking sheet from the oven and use a spatula to flip the vegetables and apples. Arrange the chicken sausages on top and return to the oven. Roast for about 10-12 minutes more, or until the sausages reach an internal temperature of 165°F and are browned and the cabbage is crisp-tender. Let cool for 5 minutes.

Garnish with parsley and serve immediately.

Serves: 4 | Serving Size: 1 sausage and 1 1/2 cups of vegetables

Nutrition (per serving): Calories: 397; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 80mg; Sodium: 878mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 15g; Protein: 18g

Nutrition Bonus: Calcium: 9%; Potassium: 947mg; Vitamin A: 8%; Vitamin C: 93%, Iron: 18%

Originally published: October 8, 2019; Updated May 2026

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Inspired by the Nordic tradition of fiskekaker — Norwegian fish cakes made with ground seafood and pan-fried until golden — these seafood burgers bring a taste of coastal Norway to your dinner table. A trio of wild salmon, bay scallops, and shrimp creates a rich, flavorful patty that is bound together with fresh dill, the quintessential herb of Scandinavian cooking, and served in a crisp lettuce wrap with a bright squeeze of lemon. Simple, elegant, and ready in just 40 minutes, these are a refreshing alternative to a traditional beef burger that seafood lovers will want to make on repeat.

Active time: 30 minutes | Total time: 50 minutes

Norwegian Seafood Burgers

Ingredients

• 1/4 cup whole wheat breadcrumbs
• 12 oz. (340g) wild salmon fillets, skin and bones discarded, cut into 1/2-inch pieces
• 6 oz. (170g) bay scallops
• 6 oz. (170g) shrimp, peeled and deveined
• 2 green onions, thinly sliced
• 2 tbsp fresh dill, roughly chopped
• 2 tbsp (28g) mayonnaise 
• 1 egg, beaten
• 1/4 tsp salt
• 1/4 tsp ground pepper
• 4 large red leaf lettuce leaves
• 1 lemon, cut into wedges, for serving

Directions

Add the salmon, scallops, and shrimp to the food processor and pulse until finely ground, about 20 on/off pulses. Transfer the seafood mixture to a bowl with the breadcrumbs and add the green onions, dill, mayonnaise, egg, salt, and pepper. Stir until well combined.

With moistened hands, form the mixture into 4 patties about 4 1/2 inches in diameter. Refrigerate for 20 minutes.

Heat the olive oil in a large nonstick skillet over medium heat. Add the burgers and cook without moving them until golden brown on the bottom and set around the edges, about 5 minutes. Carefully flip the burgers, reduce the heat to medium-low, and cook for about 5 minutes more, or until the internal temperature reaches 145 °F.

Tuck each burger into a lettuce leaf and serve immediately with lemon wedges on the side.

Serves: 4 | Serving Size: 1 burger

Nutrition (per serving): Calories: 343; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 7g; Cholesterol: 178mg; Sodium: 422mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 0g; Protein: 35g

Nutrition Bonus: Vitamin D: 97%; Calcium: 11%; Iron: 17%; Potassium: 807mg; Vitamin A: 46%; Vitamin C: 47%

Originally published: April 2018; Updated June 2026

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Sometimes the best meals are the simplest ones. This quinoa and black bean bowl comes together in just 5 minutes with a handful of wholesome ingredients, making it the perfect solution for a quick weeknight dinner or a no-fuss lunch. Protein-packed black beans and fiber-rich quinoa form a satisfying base, while creamy avocado, crisp lettuce, and fresh salsa bring color, texture, and bright flavor to every bite (1, 2).

Active time: 5 minutes | Total time: 5 minutes

Quinoa and Black Bean Bowl

Ingredients

• 1/2 cup cooked quinoa
• 1/2 cup low-sodium black beans
• 1 cup romaine lettuce, shredded
• 2 tbsp salsa
• 1/4 avocado, sliced

Directions

Combine the quinoa, black beans, lettuce, salsa, and avocado in a bowl. Toss gently to combine and serve immediately.

Serves: 1 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 287; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 527mg; Carbohydrate: 44g; Dietary Fiber: 14g; Sugar: 3g; Protein: 13g

Nutrition Bonus: Calcium: 8%; Iron: 23%; Potassium: 847mg; Vitamin A: 1%; Vitamin C: 18%

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Say bye to bland burgers. These lean chicken patties are spiced up with smoky chipotle peppers for a bold, satisfying bite. And nothing pairs better with a burger than a side of fries — crispy, chili-roasted sweet potato fries add a welcome kick to round out the meal.

Active time: 20 minutes | Total time: 50 minutes

Spicy Chicken Burger with Sweet Potato Fries

Ingredients

For the spicy chicken burger:

• 1 lb (454g) ground chicken breast
• 2 tsp grated onion
• 1 tsp chipotle peppers in adobo sauce, chopped
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large (35g) egg white
• 1 tsp olive or canola oil
• 4 whole-grain burger buns, split and toasted if desired
• 4 lettuce leaves
• 4 tomato slices

For the sweet potato fries:

• 2 medium (150g each) sweet potatoes
• 1 tsp olive oil
• 1 tsp chili powder

Directions

Preheat the oven to 400°F (200°C).

Peel the sweet potatoes and cut into 1/2-inch wedges, cutting pieces to the same size for even cooking. Toss with 1 tsp olive oil and chili powder. Spread on a nonstick baking sheet or a baking sheet lined with nonstick aluminum foil. Bake, turning once, for 30–35 minutes, or until crisp and golden brown.

Meanwhile, combine the ground chicken, grated onion, chipotle peppers, cumin, salt, and egg white in a medium bowl and mix well with your hands. Shape into 4 patties.

Heat the oil in a large nonstick skillet over medium-high heat, swirling to coat the bottom. Add the patties and cook for 4–5 minutes per side, or until completely cooked through and the internal temperature reaches 165°F (74°C).

Serve the burgers on the buns with the lettuce and tomato. Serve with the sweet potato fries.

Serves: 4 | Serving Size: 1 burger and 1/2 sweet potato

Nutrition (per serving): Calories: 346; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 55mg; Sodium: 371mg; Carbohydrate: 40g; Dietary Fiber: 3g; Sugar: 6g; Protein: 32g

Nutrition Bonus: Potassium: 492mg; Iron: 5%; Vitamin A: 49%; Vitamin C: 25%

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