It takes only six ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce.

The white beans and broccoli in this dish are highly functional for your health. The fiber in the beans feeds the healthy bacteria in your gut, while the broccoli contains a powerful antioxidant called glucosinolates (1, 2).

Active time: 10 minutes | Total time: 15 minutes

White Bean Bowl With Broccoli Pesto

Ingredients

• 6 cups (936g) frozen broccoli florets
• 1/4 cup (56g) olive oil
• 1 tsp lemon zest
• 2 tbsp fresh lemon juice
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 small clove garlic
• 1/2 cup (50g) Parmesan cheese, shredded, divided
• 1 1/2 cups precooked farro
• 2, 15.5 oz. cans reduced-sodium cannellini beans, drained and rinsed

Directions

Place broccoli in a large microwave-safe bowl and microwave on high for 5–7 minutes, or until crisp-tender.

Transfer 1 1/2 cups of the broccoli to a food processor. Add olive oil, lemon zest, lemon juice, salt, pepper, and garlic, and process until nearly smooth. Add 1/4 cup Parmesan and pulse 2–3 times to combine. If needed, add water 1 tbsp at a time to thin the pesto to your desired consistency.

Add the beans, farro, and pesto to the remaining broccoli in the bowl and toss gently to combine. Divide the mixture evenly among four shallow bowls and top with the remaining cheese.

Serves: 4 | Serving Size: 1 1/2 cups bean mixture and 1 tbsp cheese

Nutrition (per serving): Calories: 522; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 487mg; Carbohydrate: 67g; Dietary Fiber: 23g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 1536mg; Iron: 35%; Vitamin C: 7%; Calcium: 21%

Originally published May 14, 2020; Updated March 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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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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This simple roasted pork tenderloin is rubbed with warm spices and finished with a sweet and tangy sauce for a dish that feels special without the extra effort. It comes together in 45 minutes, making it perfect for an easy weeknight dinner that still impresses.

Active time: 15 minutes | Total time: 45 minutes

Pork Tenderloin with Roasted Brussels Sprouts

Ingredients

• 2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp dried thyme
• 1/4 tsp salt
• 1 lb (454g) pork tenderloin, trimmed
• 2 tbsp (30g) mango chutney or apricot preserves 
• 1 tbsp whole grain mustard 
• 1 tbsp water
• 1/2 cup (90g) uncooked pearled farro (about 1 cup cooked)
• 2 tsp olive oil
• 4 cups (360g) Brussels sprouts, trimmed and halved
   

Directions

Bring a pot of water to a boil and begin cooking the farro according to package directions.

While the farro cooks, preheat the oven to 400°F (204°C). In a small bowl, combine cumin, garlic powder, thyme, and salt; rub 2 tsp evenly over the pork. Stir chutney, mustard, and water into the remaining spice blend and set aside for serving.

Heat 1 tsp oil in a large 12-inch cast-iron or other ovenproof skillet over medium heat. Add the pork and cook for 2 minutes per side, or until browned. Toss Brussels sprouts with the remaining 1 tsp olive oil and add to the pan.

Transfer the skillet to the oven and bake for 15–20 minutes, or until a meat thermometer inserted into the thickest portion registers 145°F (63°C). If the Brussels sprouts are not yet tender, transfer the pork to a cutting board, cover loosely with foil, and continue roasting the sprouts for an additional 5 minutes or until tender.

Remove from the oven (use caution when handling the hot skillet; the handle will be very hot) and let the pork stand for 5 minutes. Slice the pork and return to the skillet; drizzle with the reserved chutney-mustard sauce and serve over cooked farro with the Brussels sprouts.

Serves: 4 | Serving Size: 3 ounces pork + 3 ounces Brussels sprouts + 1 tbsp sauce + 1/2 cup farro

Nutrition (per serving): Calories: 365; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 60mg; Sodium: 423mg; Carbohydrate: 46g; Dietary Fiber: 12g; Sugar: 9g; Protein: 32g

Nutrition Bonus: Potassium: 608mg; Iron: 112%; Vitamin A: 34%; Vitamin C: 172%; Calcium: 32%

Originally published June 2026

The post Pork Tenderloin with Roasted Brussels Sprouts appeared first on MyFitnessPal Blog.

Millet is a chronically underappreciated grain, and it deserves a place on your table. The tiny yellow grains are gluten-free and have a neutral, sweet flavor that supports whatever seasonings you add to it. In this easy, make-ahead porridge, the grains fall apart to make it thick and creamy, with a hint of apple sweetness. Apples, cranberries and cinnamon give it a warming, wintry finish.

Active time: 15 minutes | Total time: 45 minutes

Millet Porridge With Cinnamon-Cranberry Apples

Ingredients

• 1 cup (200g) millet
• 1 cup water
• 1 cup (240g) apple juice
• 1 5.3-oz. (143g) container 0% Greek yogurt
• 2 scoops whey protein powder (unflavored)
• 1 large apple, chopped
• 1/4 cup (40g) dried cranberries
• 1/2 tsp cinnamon

Directions

Rinse the millet in a fine-mesh strainer and drain well. Place in a small pot and add 1 cup water and the apple juice. Bring to a boil over high heat, then cover and reduce the heat to low. Cook for about 30 minutes, stirring frequently, until the millet is tender and beginning to break down.

Remove from the heat and stir in the Greek yogurt and protein powder until a thick, creamy porridge forms. Keep warm.

In a small bowl, combine the apple, dried cranberries, and cinnamon and toss to coat.

Serve the porridge topped with the apple mixture.

Serves: 4 | Serving Size: 1 cup porridge with 1/3 cup apple topping

Nutrition (per serving): Calories: 327; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 16mg; Sodium: 62mg; Carbohydrate: 59g; Dietary Fiber: 3g; Sugar: 22g; Protein: 17g

Nutrition Bonus: Calcium: 10%; Iron: 13%; Potassium: 322mg; Vitamin C: 15%

Originally published December 5, 2020; Updated June 2026

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Spiced just right for fall, this flavorful chicken and butternut squash stew is delicious served over whole wheat couscous. To save time, look for cubed winter squash in the produce department—you can also substitute with sweet potatoes.

Active time: 20 minutes | Total time: 30 minutes

One-Pot Chicken & Butternut Squash Stew

Ingredients

• 2 tsp olive oil
• 1 lb boneless, skinless chicken breasts, cut into 1” pieces
• 1 medium (110g) onion, chopped
• 2 tsp ras el hanout spice blend*
• 1/2 tsp salt, divided
• 3 cups low-sodium chicken broth, divided
• 4 cups (560g) butternut squash, diced into 1” cubes
• 1 14.5-oz. can fire-roasted diced tomatoes, undrained
• 2 tbsp chopped fresh cilantro
• 1 1/2 cups (260g) whole-wheat couscous

Directions

Heat the olive oil in a large nonstick skillet over medium-high heat. Add the chicken and onion and cook for about 3 minutes, stirring frequently, until the chicken is lightly browned and the onion is translucent.

Stir in the ras el hanout spice blend and 1/4 tsp salt and cook for 1 minute. Add 1 cup chicken broth, the butternut squash, and tomatoes. Bring to a boil, then reduce the heat, cover, and simmer for about 20 minutes, or until the chicken is cooked through to an internal temperature of 165°F and the squash is tender. Stir in the cilantro.

Meanwhile, bring the remaining 2 cups chicken broth to a boil in a saucepan over medium-high heat. Whisk in the couscous and remaining 1/4 tsp salt. Remove from the heat, cover, and let stand for 5 minutes. Fluff with a fork.

Spoon the couscous into a serving bowl or onto individual plates. Top evenly with the chicken and squash mixture and drizzle with the pan juices.

*Ras el Hanout is a seasoning blend with a very lengthy list of spices used in Moroccan and North African cuisine. For this recipe, you can substitute 3/4 tsp ground cumin, 1/2 tsp ground ginger, 1/4 tsp paprika, 1/4 tsp ground coriander, 1/8 tsp ground cinnamon, a pinch of ground allspice, and a pinch of cloves.

Serves: 6 | Serving Size: 3/4 cup couscous + 1 cup chicken and squash mixture

Nutrition (per serving): Calories: 319; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 55mg; Sodium: 567mg; Carbohydrate: 47g; Dietary Fiber: 10g; Sugar: 6g; Protein: 26g

Nutrition Bonus: Potassium: 1008mg; Iron: 13%; Vitamin A: 307%; Vitamin C: 36%; Calcium: 8%

Originally published December 7, 2015; Updated June 2026

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Reminiscent of creamy beef stroganoff without the beef, this Instant Pot recipe uses whole-grain pasta, mushrooms and herb and garlic spreadable cheese to get dinner on the table fast. Use gourmet mushrooms instead of cremini if you’re feeling fancy.

Active time: 15 minutes | Total time: 25 minutes

Pressure Cooker Creamy Mushroom and Kale Pasta

Ingredients

• 1 tbsp olive oil
• 4 cups (280g) cremini mushrooms, cut into quarters
• 1 yellow onion, diced
• 1/2 tsp salt
• 3 medium garlic cloves, thinly sliced
• 2 tsp fresh thyme, roughly chopped
• 8 oz. (227g) whole-wheat rotini
• 1 1/2 cups (355ml) low-sodium vegetable broth
• 1 pinch crushed red pepper
• 4 cups (100g) baby kale
• 4 tbsp (58g) herb and garlic spreadable cheese

Directions

Select the sauté function on the Instant Pot and adjust to high heat. Add the olive oil, mushrooms, onions, and salt and cook, stirring frequently, for about 5 minutes, or until the mushrooms begin to release their juices. Add the garlic and thyme and cook for 30 seconds, or until fragrant.

Add 1 cup of water and simmer for 1 minute, scraping up any browned bits from the bottom of the pot. Press cancel.

Add the pasta, vegetable broth, and crushed red pepper and stir to combine. Lock the lid and set the valve to sealing. Cook on high pressure for 3 minutes.

Carefully quick-release the pressure, loosely draping a towel over the vent to catch any starchy liquid. Remove the lid and stir in the kale and spreadable cheese until combined. Cover and let stand for 5 minutes to allow the pasta to finish cooking and absorb the liquid.

Serve immediately.

Serves: 4 | Serving Size: 1 1/4 cups pasta

Nutrition (per serving): Calories: 319; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 450mg; Carbohydrate: 47g; Dietary Fiber: 9g; Sugar: 4g; Protein: 12g

Nutrition Bonus: Calcium: 13%; Iron: 15%; Potassium: 703mg; Vitamin A: 3%; Vitamin C: 47%

Originally published: September 15, 2020; Updated May 2026

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This fresh, yet homey, vegan rice bowl gets a hefty dose of flavor from an almond-basil pesto and fresh lemon slices. It’s a prime example of how healthy food can be tempting.

Active time: 25 minutes | Total time: 30 minutes

Asparagus Rice Bowl with Almond Pesto

Ingredients

Brown Rice:

• 2 cups (400g) cooked long-grain brown rice

Roasted Asparagus:

• 1 bunch asparagus (224g, about 14 stalks)
• 1 tbsp olive oil
• ¼ tsp salt 
• ⅛ tsp black pepper
• 5 large cloves of garlic, minced
• 1 lemon, cut into slices

Vegan Pesto:

• 2 cloves garlic, minced
• 2/3 cup (16g) fresh basil
• 1 lemon, juiced
• 1/2 tbsp nutritional yeast
• 1/4 cup (35g) raw almonds
• 2 tbsp olive oil
• 2 tbsp water
• ¼ tsp salt 
• ⅛ tsp black pepper

Toppings (optional):

• 1/3 cup (50g) sliced almonds, dry toasted in a pan
• Black pepper
• Additional fresh lemon slices

Directions

Roasted Asparagus:

Preheat the oven to 425°F (218°C).

Prep the asparagus by washing and drying the stalks. On a baking sheet lined with tin foil or parchment paper, spread out the asparagus stalks. Drizzle with a little olive oil, and sprinkle with salt, pepper, and the minced garlic. Using a spoon (or hands), mix the asparagus stalks so everything is evenly coated, and then reassemble in a neat row. Top asparagus with the lemon slices.

Bake asparagus in the oven for 15-20 minutes, or until slightly tender. Discard lemon slices.

Vegan Pesto:

While the asparagus is roasting, make the pesto. Add all pesto ingredients into a food processor or high-speed blender and process on high until the pesto is smooth.

Putting it all Together:

In a mixing bowl, combine cooked brown rice with the pesto.

To assemble the bowls, add a cup of the pesto rice into each. Add in half the asparagus, and top with the dry-toasted almonds, black pepper, and additional fresh lemon slices, if desired. Serve and enjoy!

Serves: 2 | Serving Size: 1 bowl

Nutrition (per serving, without toppings): Calories: 575; Total Fat: 32g; Saturated Fat: 4g; Monounsaturated Fat: 21g; Polyunsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 605mg; Carbohydrate: 64g; Dietary Fiber: 10g; Sugar: 4g; Protein: 13g

Nutrition Bonus: Potassium: 703mg; Iron: 21%; Vitamin A: 21%; Vitamin C: 79%; Calcium: 14%

Originally published April 5, 2019; Updated June 2026

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Instant oatmeal packets are a godsend for busy mornings, but have you considered crafting your own instant oatmeal jars? By purchasing oatmeal, dried fruit and nuts in bulk, you can make your own version of instant oatmeal, and save money at the same time. Use small mason jars to portion out your meal, or some bags will also do the trick.

Active time: 5 minutes | Total time: 5 minutes

Cranberry Almond Oatmeal Jars

Ingredients

• 1/2 cup (40 grams) uncooked quick oats
• 1/8 tsp salt
• 1/8 tsp cinnamon 
• 1 tbsp dried cranberries (or dried fruit of your choice)
• 1 tbsp slivered almonds (or nuts of your choice)
• 1 cup water

Directions

To make the oatmeal jar, layer the ingredients in the following order: oats, salt, cinnamon, cranberries, and almond slivers. Make as many jars as desired and store in a dry area. If you do not have mason jars, oatmeal packets can also be made using zip-lock bags. Label with the date to help track freshness.

To cook the oatmeal with boiling water, bring 1 cup water to a rolling boil. Pour the water into the oatmeal jar and stir. Let the oatmeal stand for 4–5 minutes to soften, then stir and enjoy.

To cook the oatmeal in the microwave, pour the oatmeal into a microwave-safe container large enough to allow bubbling without spilling, then add 1 cup water. Microwave on power level 7 for 2 minutes.

Serves: 1 | Serving Size: 1 oatmeal jar

Nutrition (per serving): Calories: 226; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 296mg; Carbohydrate: 37g; Dietary Fiber: 6g; Sugar: 8g; Protein: 7g

Nutrition Bonus: Potassium: 213mg; Iron: 11%; Vitamin A: 0%; Vitamin C: 3%; Calcium: 4%

Originally published June 2015; Updated May 2026

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Sumac is a spice made of the dried, ground berries of the Rhus coriaria shrub and utilized in Middle Eastern dishes like kebabs and salads to add a bright, lemony flavor. Sumac also contains powerful antioxidants that may offer therapeutic benefits for heart disease, diabetes and cancer. (1). Look for it at major retailers in the spice or international aisle, or online where dried spices are sold. Try it in hummus, soups and dishes like this quick chicken and cauliflower sheet-pan supper

This is a great low-maintenance, meal-prep option. Make it at the beginning of the week and enjoy it all week long for lunch, taking note of how the protein and fiber keep you full for several hours.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken With Cauliflower & Olives

Ingredients

• 1 1/2 pounds (680g) boneless skinless chicken breast, cut into 1 ½ -inch pieces
• 1 medium (590g) head cauliflower, trimmed into bite-size florets
• 2 cups (312g) cherry tomatoes
• 1/2 cup (70g) pitted green Castelvetrano olives (or any other large, mild green olive variety)
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 ¾ tsp sumac, divided
• ½ tsp salt
• 1/2 tsp ground black pepper
• 1/2 cup (123g) plain low-fat Greek yogurt
• 1 small garlic clove, finely chopped and smashed with the side of a knife

Directions

Preheat the oven to 500°F (260ºC). Place a baking sheet on the center rack of the oven as it preheats. (Preheating the pan promotes faster browning and charring.)

In a large bowl, toss the chicken, cauliflower, cherry tomatoes and olives with the olive oil, lemon juice, salt, pepper, and 1 ½ tsp of sumac. Pour onto the hot baking sheet and carefully arrange in an even layer with a spatula (if desired, line the hot baking sheet with foil before adding the ingredients for easier cleanup.) Bake for 15 minutes, stirring once halfway through or until the chicken is no longer pink in the center (internal temperature of 165 degrees) and the cauliflower is tender and charred in places.

While the chicken is baking, make the sauce by combining the yogurt, garlic and remaining sumac in a small bowl. Serve the sheet-pan chicken and vegetables with the yogurt sauce on the side.

Serves: 4 | Serving Size: ¼ recipe, about 1 ½ cups chicken and veggies, plus 2 tbsp yogurt sauce

Nutrition (per serving): Calories: 448; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 133mg; Sodium: 825mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 59g

Nutrition Bonus: Potassium: 693mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 24%; Calcium: 12%

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Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile, a dash of cumin and served with creamy avocado for a delicious and nutritious meal.

RD Tip: Black beans are a protein-fiber powerhouse and deliver a host of micronutrients like folate, potassium and magnesium (1).

Active time: 10 minutes | Total time: 30 minutes

Slow Cooker Black Bean Soup

Ingredients

• 1 lb (454g) dried black beans, sorted and rinsed
• 1 large (150g) onion, coarsely chopped
• 1 medium (120g) green bell pepper, coarsely chopped
• 3 garlic cloves, minced
• 4 cups (960g) low-sodium vegetable broth
• 1 tbsp ground cumin
• 2 tbsp chopped chipotle chiles in adobo sauce
• 3 tbsp chopped fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp salt
• 2 tbsp light sour cream
• 1 small avocado, diced
• 6 fresh cilantro sprigs for garnish (optional)

Directions

Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.

TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak for 1 hour. Drain and discard water.

Combine beans, onion, bell pepper and garlic in a 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours or on high for 5 hours until the beans are tender. Stir in chipotle, cilantro, lime juice and salt.

For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Alternatively, transfer in batches to a blender. Remove stopper from lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.

Top each serving with 1 tsp sour cream, 2 tbsp chopped avocado and a sprig of cilantro.

Serves: 6 |  Serving Size: 1 ⅓  cups + 1 tsp sour cream + 2 tbsp diced avocados

Nutrition (per serving): Calories: 344; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 511mg; Carbohydrate: 58g; Dietary Fiber: 15g; Sugar: 5g; Protein: 19g

Nutrition Bonus: Potassium: 1532mg; Iron: 30%; Vitamin A: 105%; Vitamin C: 47%; Calcium: 16% 

Originally published May 1, 2020; Updated April 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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