This Filipino braised chicken adobo takes just minutes to prepare but has a complex flavor profile thanks to pantry items you likely have around — soy sauce, garlic, and apple cider vinegar. We add pineapple and Sriracha for a sweet-spicy kick. The dish is traditionally served with white rice, but brown rice, mashed sweet potatoes or quinoa are equally delicious—and offer more fiber and nutrients.

Active time: 15 minutes | Total time: 4 hours, 15 minutes – 5 hours, 15 min

Slow Cooker Chicken Adobo With Pineapple

Ingredients

• 1/3 cup (80g) low-sodium chicken broth
• 2 tbsp apple cider vinegar
• 2 tbsp low-sodium soy sauce
• 2 tbsp tomato paste
• 8 bone-in chicken thighs, skin and excess fat removed
• 1 can (8oz/227g) pineapple chunks in juice, drained
• 1/2 large onion, sliced
• 4 large garlic cloves, peeled and left whole
• 1 (2-inch) piece ginger, peeled and thickly sliced
• 8 whole black peppercorns
• 2 bay leaves
• 1 tbsp cornstarch
• 1 tsp Sriracha

Directions

In a slow cooker, whisk together the broth, vinegar, soy sauce, and tomato paste until the tomato paste is dissolved. Add the chicken, pineapple, onion, garlic, ginger, peppercorns, and bay leaves. Stir to combine. Cover and cook on low heat for 4–5 hours, or until the chicken registers 165°F (74°C) on an instant-read thermometer inserted into the thickest part of the thigh, away from the bone.

Carefully transfer the chicken pieces to a platter and cover with foil. When cool enough to handle, remove the meat from the bones and shred using two forks. Discard the bones. Transfer the pineapple and onion to a small saucepan. Add half of the cooking liquid, discarding the remaining liquid, ginger slices, bay leaves, and peppercorns. Bring to a simmer over medium-high heat.

In a small bowl, whisk together the cornstarch with 1 1/2 tbsp cold water and the Sriracha. Add to the cooking liquid in the saucepan and cook until thickened and bubbly, about 2 minutes. Spoon the sauce over the shredded chicken and serve with rice, if desired.

Serves: 6 | Serving Size: 3 oz (85g) chicken and 1/2 cup sauce

Nutrition (per serving): Calories: 319; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 187mg; Sodium: 383mg; Carbohydrate: 17g; Dietary Fiber: 1g; Sugar: 4g; Protein: 41g
Nutrition Bonus: Potassium: 639mg; Iron: 11%; Vitamin C: 10%

Originally published date October 2019; Updated date May 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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Turkey and bean chili is easy to make, especially if a slow cooker is involved. This easy recipe for chili features lean ground turkey slowly simmered with tangy tomatoes and fiber-filled beans.

Slow Cooker Turkey & Bean Chili

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 2 tsp dried oregano
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 (15-oz.) can no-sugar added tomato sauce
• 1 (14.5-oz.) can low sodium diced tomatoes
• 2 (15-oz.) cans low sodium kidney beans, drained and rinsed
• 1/2 cup nonfat plain Greek yogurt
• 6 oz. baked tortilla chips

Directions

Heat the olive oil in a large nonstick skillet over medium heat. Add the ground turkey and onion and cook, breaking up the meat with a wooden spoon, for about 10 minutes or until the turkey is cooked through to an internal temperature of 165°F. Stir in the garlic, chili powder, oregano, cumin, salt, and pepper and cook for 1 minute more, until fragrant.

Transfer the mixture to a 4-quart slow cooker. Add the tomato sauce, diced tomatoes, kidney beans, chili powder, oregano, and cumin and stir to combine. Cover and cook on low for 4–6 hours or on high for 4 hours, until the flavors have melded and the chili is heated through.

Taste and season with additional salt as needed. Ladle into bowls and serve topped with a dollop of Greek yogurt and baked tortilla chips on the side.

Serves: 6 | Serving Size: 1 1/2 cups chili + 1 oz. baked tortilla chips

Nutrition (per serving): Calories: 446; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 54mg; Sodium: 854mg; Carbohydrate: 59g; Dietary Fiber: 11g; Sugar: 6g; Protein: 30g

Nutrition Bonus: Potassium: 1018mg; Iron: 35%; Vitamin A: 56%; Vitamin C: 6%; Calcium: 18%

Originally published: November 8, 2019; Updated May 2026

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These spicy turkey burgers are anything but ordinary. Finely chopped portobello mushrooms are worked into the patties to add moisture and deep, savory flavor, while a bold harissa carrot slaw and creamy tahini sauce take every bite to the next level. Served on toasted whole-grain naan, this is a burger worth making on repeat — weeknight dinner or weekend cookout, it delivers every time.

Active time: 25 minutes | Total time: 1 hour

Spicy Turkey Burgers With Carrot Slaw

Ingredients

• 1 tsp olive oil
• 2 medium portobello mushrooms, dark underside scraped out and discarded, cap finely chopped
• 5 tsp hot water, divided
• 1 lb 93% lean ground turkey
• 1 large egg yolk
• 4 tsp ground flaxseeds
• 1¼ tsp ground cumin
• ½ tsp garlic powder, divided
• ½ tsp salt, divided
• ½ tsp black pepper, divided
• 2 tbsp lemon juice, divided
• 1½ tsp harissa
• 2 large carrots, grated
• 2 tbsp cilantro, chopped
• 1½ tbsp tahini
• ½ tsp maple syrup
• Cooking spray
• 4 small whole-grain naan, lightly toasted
• 4 green lettuce leaves

Directions

Heat the olive oil in a medium nonstick pan over medium heat. Add the mushrooms and sauté, stirring frequently, until they begin to brown, about 4–5 minutes. Add a few tbsp water and simmer, scraping up any browned bits from the bottom of the pan, until the water evaporates, about 30 seconds. Transfer to a mixing bowl and let cool completely.

Add the ground turkey, egg yolk, flaxseeds, cumin, 1/4 tsp garlic powder, 1/4 tsp salt, and 1/4 tsp black pepper to the bowl. Mix gently with your hands until just combined. With lightly oiled hands, form the mixture into four 4 1/2-inch (11cm) patties about 3/4 inch thick, pressing a slight dimple into the center of each. Refrigerate for at least 30 minutes.

Meanwhile, prepare the slaw. In a medium bowl, whisk together 1 tbsp lemon juice and the harissa. Add the carrots, cilantro, 1/4 tsp salt, and 1/4 tsp black pepper and toss to combine. Set aside.

For the sauce, whisk together the tahini, remaining 1 tbsp lemon juice, maple syrup, and remaining 1/4 tsp garlic powder in a small bowl. Add 1–2 tsp hot water and whisk until smooth.

Preheat a grill or nonstick grill pan over medium heat and lightly coat with cooking spray. Cook the burgers for 5–6 minutes per side, or until they reach an internal temperature of 165°F (74°C). Do not press down on the patties while cooking.

Place each burger on a toasted naan and top with a lettuce leaf, tahini sauce, and carrot slaw. Serve immediately.

Serves: 4 | Serving Size: 1 flatbread, 1 burger patty, 1/2 cup (50g) slaw, 1 tbsp sauce

Nutrition (per serving): Calories: 417; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 3g; Cholesterol: 131mg; Sodium: 788mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 6g; Protein: 30g

Nutrition Bonus: Potassium: 474mg; Iron: 23%; Vitamin A: 403%; Vitamin C: 10%; Calcium: 11%

Originally published June 2026

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This recipe gives you a hearty vegetarian dinner in only 30 minutes and uses just one pan. Loads of tender cauliflower florets mingle with whole-grain pasta that’s brightened with fresh lemon, briny feta cheese and meaty olives.

Active time: 15 minutes | Total time: 30 minutes

One-Pot Pasta With Cauliflower, Lemon and Olives

Ingredients

• 2 tbsp olive oil
• 5 cloves garlic, thinly sliced
• 3/4 tsp dried oregano
• 1/2 tsp black pepper
• 1/4 tsp kosher salt
• 8 oz. (225g) whole-grain penne
• 6 cups (660g) fresh cauliflower florets
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 16 pitted Castelvetrano or other green olives, halved
• 1/2 cup (75g) feta cheese, crumbled
• 1/4 cup (15g) fresh parsley, chopped (optional, for garnish)

Directions

Heat a large skillet or sauté pan over medium heat. Add the olive oil and swirl to coat the pan. Add the garlic and cook until lightly golden, about 2 minutes.

Add 4 cups water, oregano, black pepper, kosher salt, and pasta. Bring to a boil, cover, and cook for 6 minutes.

Stir in the cauliflower, cover, and continue cooking until the cauliflower and pasta are tender, 6–8 minutes. If excess liquid remains, uncover and cook for an additional 2–3 minutes until most of the liquid evaporates.

Remove the pan from the heat. Stir in the lemon juice, lemon zest, and olives. Sprinkle with the feta cheese and garnish with parsley, if desired.

Serve immediately.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 365; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 17mg; Sodium: 737mg; Carbohydrate: 50g; Dietary Fiber: 13g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Potassium: 793mg; Iron: 17%; Vitamin A: 7%; Vitamin C: 130%; Calcium: 19%

Originally published June 4, 2020; Updated June 2026

The post One-Pot Pasta With Cauliflower, Lemon and Olives appeared first on MyFitnessPal Blog.

Frozen butternut squash cubes add body and nutrients to this simple one-pot macaroni and cheese. We’ve added chicken breast and baby kale to make this a complete meal. Substitute spinach or chopped chard if you like. By using whole-wheat macaroni, you can boost the fiber by around 3 grams per serving. (1)

Active time: 15 minutes | Total time: 30 minutes

Creamy Mac n Cheese With Chicken and Baby Kale

Ingredients

• 2 tsp olive oil
• 1 lb (452g) boneless, skinless chicken breast, cut into bite-size strips
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 small onion, finely chopped
• 2 cups (473g) low-sodium chicken broth
• 1 cup (244g) 2% milk
• 1 10 oz. (283g) package frozen butternut squash
• 2 tsp dry mustard
• 1 bay leaf
• 2 1/4 cups (252g) whole-wheat elbow macaroni
• 3 cups (128g) baby kale
• 1 1/4 cups (140g) sharp cheddar cheese
• 2 tbsp nutritional yeast

Directions

Heat the oil in a large saucepan or skillet set over medium heat. When the pan is hot, add the chicken. Season with the salt and pepper and cook without stirring for 2 minutes. Add the onions, stir and continue to cook until the chicken is no longer pink in the center, 3 minutes. Transfer to a bowl and cover.

Add the broth, milk, squash, mustard and bay leaf to the saucepan and bring to a boil over medium-high heat. Mash the squash with a potato masher until mostly smooth. Add the pasta and stir to combine. Cover, reduce heat to low, and cook for 6 minutes, stirring once. Fold in the chicken-onion mixture and kale with a rubber spatula, cover and cook until the kale has wilted, 2 minutes.

Remove the pan from the heat and stir the cheese and nutritional yeast into the pasta. Serve immediately.

Serves: 6 | Serving size: 1 cup

Nutrition (per serving): Calories: 382; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g ; Cholesterol: 23mg; Sodium: 364mg; Carbohydrate: 42g; Dietary Fiber: 6g; Sugar: 6g; Protein: 34g

Originally published November 20, 2018; Updated February 2026

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This salad is vegan and incredibly satisfying — a big bowl of lettuce and radicchio smothered with a creamy, herby green goddess dressing made from avocado. Slices of roasted beets, cucumber and cherry tomatoes make it deliciously easy to devour your vegetables. The sunflower seeds up the protein to 7 grams per serving — and add a lovely crunch. Boost the protein even more with some edamame to make this a complete meal.

Active Time: 10 minutes | Total time: 10 minutes

Vegan Green Goddess Salad

Ingredients

• 1 medium avocado, pit and peel discarded
• 1/2 cup mixed tender herbs such as basil, chives, dill or tarragon, chopped
• 1/4 cup (60g) lemon juice
• 1 tbsp maple syrup
• 1 tbsp olive oil
• 1 tbsp tahini
• 1 small garlic clove, peeled
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup water
• 1 7 oz (198g) bag mixed baby greens with radicchio
• 1 cup (85g) cherry tomatoes, halved
• 1 cup (170g) store-bought roasted beets, peeled and sliced
• 1/2 cucumber, halved lengthwise and thinly sliced
• 1/2 cup (57g) toasted sunflower seeds

Directions

Combine the avocado flesh, herbs, lemon juice, maple syrup, olive oil, tahini, garlic, salt and pepper in a blender. Add 1/4 cup water and blend until smooth.

For the salad, toss the greens and 1/2 cup of the dressing together and mound the salad on four plates. Arrange the cherry tomatoes, beets and cucumbers on top. Dot each salad with the remaining dressing, if desired. Sprinkle with the sunflower seeds and serve.

Serves: 4 | Serving Size: About 2 cups salad, 1/4 cup dressing

Nutrition (per serving): Calories: 277; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 201mg; Carbohydrate: 20g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g

Nutrition Bonus: Potassium: 743mg; Iron: 14%; Vitamin A: 13%; Vitamin C: 29%; Calcium: 9%

Originally published February 2020; Updated January 2026

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This New England-inspired shrimp roll brings all the coastal comfort of a classic lobster roll to your weeknight dinner table. Plump, juicy shrimp are dressed in a light, tangy blend of mayonnaise and Greek yogurt, brightened with lemon zest and fresh green onions, and served in a golden buttery toasted bun. Simple, satisfying, and ready in just 15 minutes — this is warm weather eating at its best.

Active time: 10 minutes | Total time: 15 minutes

New England-Inspired Shrimp Rolls

Ingredients

• 1/4 cup mayonnaise
• 2 tbsp plain nonfat Greek yogurt
• 1/4 cup (30g) celery, chopped
• 3 tbsp green onions, chopped
• 1 tsp lemon zest, grated
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 lb (454g) cooked medium or large shrimp, peeled, deveined, and tails removed, coarsely chopped
• 1 1/2 tbsp unsalted butter, softened
• 4 split-top hot dog buns

Directions

In a medium bowl, stir together the mayonnaise, Greek yogurt, celery, green onions, lemon zest, kosher salt, and black pepper. Add the shrimp and toss gently to combine.

Heat a large nonstick skillet over medium heat. Spread the butter evenly over the cut sides of the hot dog buns and cook in the skillet for 1–2 minutes per side, or until toasted and golden brown.

Divide the shrimp mixture evenly among the toasted buns and serve immediately.

Serves: 4 | Serving Size: 1 shrimp roll

Nutrition (per serving): Calories: 384; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 8g; Cholesterol: 236mg; Sodium: 834mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Potassium: 393mg; Iron: 14%; Vitamin A: 7%; Vitamin C: 9%; Calcium: 21%

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Lemon and chicken marry with fragrant oregano in this recipe for slow-cooked chicken thighs. The chicken thighs are complemented by a refreshing Greek salad to make a delicious low-carb lunch. Make the chicken thighs and Greek salad ahead of time to pack for lunch or enjoy at any meal.

Active time: 15 minutes | Total time: 3-4 hours, 15 minutes

Slow Cooker Lemon Greek Chicken

Ingredients

• 4 bone-in (4 oz. or 115 grams each) chicken thighs, skin removed
• 1/4 tsp salt
• 1/4 tsp black pepper
• 4 cloves garlic, minced
• 1 tbsp + 1 tsp dried oregano
• 2 tbsp lemon juice
• 1/4 cup chicken broth
• 4 medium tomatoes, diced
• 2 large English cucumbers, sliced
• 1/2 medium red onion, thinly sliced
• 6 tbsp crumbled feta cheese, divided
• 1 tbsp olive oil
• 1 tsp red wine vinegar

Directions

Season the chicken thighs all over with the salt, black pepper, garlic, and oregano. Arrange in a single layer in the slow cooker and pour the lemon juice and chicken broth over the top. Cover and cook on high for 3–4 hours or on low for 6–7 hours, until the chicken is tender and cooked through to an internal temperature of 165°F.

While the chicken cooks, prepare the salad. In a large bowl, combine the tomatoes, cucumbers, onion and 2 tbsp feta. In a small bowl, whisk together the olive oil and red wine vinegar, then drizzle over the vegetables and toss to coat. Refrigerate until ready to serve.

To serve, divide the salad evenly among four plates and place one chicken thigh alongside each portion. Top each chicken thigh with 1 tbsp feta. Serve immediately.

Serves: 4 | Serving Size: 1 chicken thigh + 1 cup Greek Salad

Nutrition (per serving): Calories: 264; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 118mg; Sodium: 469mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 853mg; Iron: 15%; Vitamin A: 2%; Vitamin C: 41%; Calcium: 19%

Originally published: October 10, 2015; Updated May 2026

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This vibrant soup made in an Instant Pot is proof that simple ingredients can deliver big flavor. Sweet beets, ripe tomatoes, and tender carrots puree into a silky bowl that’s as nourishing as it is beautiful. Fragrant rosemary and garlic round out the flavor for a soup that feels anything but ordinary.

Active time: 20 minutes | Total time: 50 minutes

Pressure Cooker Beet and Tomato Soup

Ingredients

• 1 tsp olive oil
• 1 yellow onion, diced
• 1/2 tsp dried rosemary
• 2 whole cloves
• 4 garlic cloves, minced
• 4 ripe tomatoes, halved
• 2 medium beets, peeled and diced into 1 inch cubes
• 2 large carrots, peeled and cut into 1 inch pieces
• 2 1/2 cups water
• 1/2 tsp salt
• 1/2 tsp black pepper

Directions

Heat the olive oil in a pressure cooker over medium heat. Add the onion, rosemary, cloves and sauté for 3–5 minutes, or until the onion is softened and translucent. Add the garlic and cook for 30 seconds, until fragrant.

Add the tomatoes, beet, carrot, and water. Lock the lid and cook at high pressure for 15–20 minutes. Allow the mixture to cool slightly, then puree and strain into a medium pot.

Add the salt and black pepper and simmer for 5 minutes. Serve hot.

Serves: 4 | Serving Size: About 1 cup

Nutrition (per serving): Calories: 77; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 354mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 9g; Protein: 2g

Nutrition Bonus: Calcium: 4%; Iron: 5%; Potassium: 585mg; Vitamin A: 401%; Vitamin C: 39%

Originally published: October 26, 2018; Updated May 2026

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Grilling peaches makes them extra juicy and sweet, providing a perfect counterpoint to grilled chicken and earthy French lentils in this warm, main course salad. Dark green French lentils hold their shape while cooking, which makes them ideal for salads. Find them in the bulk section of the supermarket.

 Active time: 15 minutes | Total time: 1 hour, 15 minutes

Grilled Chicken, Lentil and Peach Salad

Ingredients

• 1/2 cup (95g) French green lentils (lentils du puy)
• 3 cups (720g) water 
• 3/4 tsp salt, divided
• 2 1/2 tbsp olive oil
• 2 tbsp shallots, finely chopped
• 1 1/2 tbsp apple cider vinegar
• 1 tbsp Dijon mustard
• 1 tbsp honey
• 3 garlic cloves, finely chopped
• 1/4 tsp black pepper
• 4 (6 oz./170g) boneless skinless chicken breasts
• 2 large (175g)  peaches, halved and pitted
• 1/2 cup (12g) loosely packed mint leaves, torn
• 1/2 cup (12g) loosely packed basil leaves, torn

Directions

In a small saucepan, combine the lentils with 3 cups (720g) water and 1/2 tsp salt. Bring to a boil, reduce to a simmer, and cook until the lentils are just tender, about 25 minutes. Drain. 

While the lentils are cooking, preheat a grill over medium heat (350°–450°F or 177°–232°C).

 In a medium bowl, combine the remaining 1/4 tsp salt, oil, shallots, vinegar, mustard, honey, garlic, and pepper.

Transfer 4 tbsp of the dressing to another bowl. Add the chicken and toss to coat. Let marinate for at least 30 minutes. Set the remaining dressing aside for serving.

 Place the chicken and peach halves (cut side down) on the grill. Cook the chicken for about 5 minutes per side, or until it reaches 165°F (74°C). Grill the peaches for about 5 minutes, until lightly charred and softened.

Transfer the chicken and peaches to a cutting board and let rest for 5 minutes. Slice the chicken and cut the peaches into bite-size pieces.

Divide the warm lentils among 4 plates. Arrange the chicken and peaches over the top, then sprinkle with mint and basil. Drizzle each salad with 1 1/2 tbsp of the remaining dressing and serve warm.

Serves: 4 | Serving Size: 1/4 of the lentils, 1 chicken breast, 1/2 peach, 1/4 cup herbs, 1 1/2 tablespoons dressing

Nutrition (per serving): Calories: 490; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 145mg; Sodium: 617mg; Carbohydrate: 27g; Dietary Fiber: 8g; Sugar: 12g; Protein: 59g

Nutrition Bonus: Potassium: 640mg; Iron: 15%; Vitamin A: 13%; Calcium: 5%

Originally published July 2018; Updated May 2026

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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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