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

The post Grilled Chicken, Lentil and Peach Salad appeared first on MyFitnessPal Blog.

Use your Instant Pot to put together this whole-grain pasta meal in just 35 minutes from start to finish. For best results, use small boneless, skinless chicken breasts or cut large chicken breasts horizontally into thinner pieces.

Active time: 10 minutes | Total time: 35 minutes

Pressure Cooker Chicken Pasta

Ingredients

• 3 1/2 cups low-sodium chicken broth
• 2 tbsp (30g) no-salt added tomato paste
• 4 cups (12 oz./340g) dry whole-grain rotini pasta
• 1/4 cup (27g) oil-packed sun-dried tomatoes, drained and chopped
• 1 tbsp (15g) olive oil
• 1/2 tsp chopped fresh rosemary
• 1/2 tsp salt 
• 1/2 tsp black pepper
• 1 small red bell pepper, thinly sliced
• 1 lb boneless, skinless chicken breasts
• 1 tsp garlic powder
• 2 cups (50g) baby spinach
• 1/4 cup Parmesan cheese, shredded

Directions

In the pot of an electric pressure cooker, whisk together the broth and tomato paste until the tomato paste is dissolved. Add the pasta, sun-dried tomatoes, olive oil, rosemary, salt, and black pepper. Stir to combine. Place the bell peppers on top of the pasta. Season the chicken with the garlic powder and place on top of the pasta mixture; do not stir.

Lock the lid and select the Manual/Pressure Cook function. Adjust to high pressure and set the timer for 5 minutes. Make sure the steam valve is in the “sealing” position.

When the cooking time is up, carefully quick-release the pressure.

Unlock the lid and ensure the chicken has reached an internal temperature of 165 °F.  Transfer the chicken to a clean cutting board. Slice the chicken into bite-size pieces and return them to the pot. Add the spinach and cheese and stir until the spinach is wilted. Serve immediately.

Serves: 4 | Serving Size: 2 cups pasta mixture

Nutrition (per serving): Calories: 535; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 87mg; Sodium: 540mg; Carbohydrate: 69g; Dietary Fiber: 11g; Sugar: 5g; Protein: 41g

Nutrition Bonus: Calcium: 7%; Iron: 24%; Potassium: 723mg; Vitamin A: 101%; Vitamin C: 90%

Originally published March 2018; Updated May 2026

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With just six simple ingredients, these sheet pan chicken fajitas come together quickly, making it an easy, no-fuss option for busy weeknights.  

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken Fajitas

Ingredients

• 1 lb (454g) boneless, skinless chicken breast, sliced into thin strips
• 2 bell peppers, sliced into thin strips
• 1 large onion, sliced into thin strips
• 1 tbsp fajita seasoning
• 1 tbsp olive oil
• 4 whole-wheat tortillas
  

Directions

Preheat the oven to 400°F (232°C). In a large bowl, toss the chicken, bell peppers, and onion with the fajita seasoning and olive oil until evenly coated. Spread the mixture in a single layer on a rimmed baking sheet.

Bake for about 15 minutes, or until the chicken is cooked through and registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender.

Switch the oven to broil and cook for 2–3 minutes, until the chicken and vegetables are lightly charred at the edges.

Meanwhile, warm the tortillas in a dry skillet over medium heat for about 30 seconds per side. Serve immediately, topped with the fajita mixture.

Serves: 4 | Serving Size: 1/4 recipe

Nutrition (per serving): Calories: 334; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 406mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 6g; Protein: 30g
Nutrition Bonus: Calcium: 11%; Iron: 11%; Potassium: 569mg; Vitamin A: 18%; Vitamin C: 148%

Originally published November 2017; Updated date May 2026

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Inspired by a Midwestern Tater Tot dish, this filling breakfast casserole is packed with lean protein and vegetables. If you can’t find sweet potato Tater Tots, then use a large bag of frozen sweet potato or regular hash browns in their place. It’s the perfect dish when you have extra company in town and are looking to feed a big group, while still keeping things light.

Active time: 20 minutes | Total time: 1 hour, 20 minutes

Egg & Sausage Casserole

Ingredients

• Cooking spray
• 8 large eggs
• 1 cup (244g) low-fat milk
• 1/2 cup (123g) plain nonfat Greek yogurt
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 2 large garlic cloves, thinly sliced
• 1 pint (500g) cherry tomatoes
• 1 16-oz. (450g) bags frozen kale or spinach, thawed
• 14 oz. (350g) cooked chicken breakfast sausage, chopped
• 1 20-oz. (567g) bag sweet potato Tater Tots
• 1/2 cup (50g) grated gruyere or shredded Parmesan cheese

Directions

Preheat the oven to 400°F (204°C). Arrange the Tater Tots in a single layer on a rimmed baking sheet and bake for 15 minutes, until lightly golden. Remove from the oven and reduce the oven temperature to 350°F (177°C). Grease a 9-by-13-inch baking dish.

While the Tater Tots bake, whisk together the eggs, milk, yogurt, salt, and black pepper in a large bowl until smooth.

Heat the olive oil in a large nonstick skillet over medium heat. Add the tomatoes and cook over medium-low heat, stirring occasionally, until the tomatoes begin to burst, about 10 minutes. Add the garlic and cook until fragrant, about 1 minute.

Squeeze as much liquid as possible out of the thawed kale. Spread the kale in a single layer in the bottom of the prepared baking dish. Top with the breakfast sausage, tomatoes, and par-baked Tater Tots. Pour the egg mixture over the top and sprinkle with the cheese. Use a spatula to gently press the layers down so the egg mixture soaks through. Bake for about 50 minutes, or until the eggs are just set and the top is beginning to brown. Let cool for 10 minutes before serving.

MAKE AHEAD: Assemble the casserole through the layering step, cover tightly with foil, and refrigerate overnight. When ready to bake, remove the foil and proceed with the recipe as directed.

Serves: 8 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 361; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 866mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 4g; Protein: 22g

Nutrition Bonus: Vitamin D: 13%; Calcium: 17%; Iron: 13%; Potassium: 682mg; Vitamin A: 8%; Vitamin C: 10%

Originally published December 2018; Updated May 2026

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Cooking wings in the Instant Pot yields fall-off-the-bone chicken in just 5 minutes and renders off some of the fat. Glazed with a sweet-spicy blend of antioxidant-rich pomegranate juice, honey and Sriracha instead of traditional hot sauce, these are a delicious (and healthier) alternative to deep-fried wings (1).

Active time: 10 minutes | Total time: 40 minutes

Pressure Cooker Hot Wings

Ingredients

• 2 lb (900g) chicken wings (assortment of drums and flats)
• 2 garlic cloves, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (125ml) 100% pomegranate juice
• 1 tbsp Dijon mustard
• 2 tsp honey
• 1 1/2 tsp apple cider vinegar
• 1 tsp Sriracha
• 1 1/2 tsp cornstarch
• Cooking spray

Directions

Pour 1 cup of water into an electric pressure cooker. Place a steaming basket in the pot. Toss the wings with the garlic, salt, and pepper and place them in the steaming basket. Cook on high pressure for 5 minutes. Quick-release the pressure and ensure the wings have reached an internal temperature of 165°F.

While the pot comes to pressure, make the glaze. In a small saucepan, whisk together the pomegranate juice, mustard, honey, vinegar, and Sriracha. Bring to a boil over medium-high heat and cook until slightly thickened, about 3 minutes. Reduce the heat to medium-low. In a small bowl, mix the cornstarch with 2 tsp water and add to the pan. Cook until thickened and bubbly, about 1 minute. Remove from the heat.

Place an oven rack 4 inches below the broiler element and preheat the oven to broil. Line a baking sheet with foil and coat lightly with cooking spray. Toss the wings in the pomegranate mixture and arrange them on the prepared baking sheet in an even layer. Pour any remaining sauce over the wings. Broil until browned and crispy, about 5 minutes. Flip the wings and broil for an additional 3 minutes, or until browned on the second side. Serve immediately.

Serves: 8 | Serving Size: 2-3 wings

Nutrition (per serving): Calories: 236; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 125mg; Sodium: 273mg; Carbohydrate: 5g; Dietary Fiber: 0g; Sugar: 4g; Protein: 20g

Nutrition Bonus: Vitamin D: 1%; Calcium: 2%; Iron: 3%; Potassium: 260mg; Vitamin A: 4%; Vitamin C: 1%

Originally published February 2019; Updated May 2026

The post Pressure Cooker Hot Wings appeared first on MyFitnessPal Blog.

This easy, flavor-packed dinner can be assembled in the morning in your slow cooker so you have dinner waiting for you when you get home. The tomatillos cook down into a tangy stew that gets a kick of heat from jalapeño and canned green chilies, while the boneless skinless chicken thighs become tender and practically fall apart when you shred them. Serve the chili verde over a bed of steamed rice with your favorite toppings, or with warm tortillas for dipping. We like to top it with a dollop of Greek yogurt for added creaminess.

This is a recipe you can mold to your nutritional needs. You can alter the nutrition by intentionally choosing toppings — add avocados and Greek yogurt if you want to bump up the calories, or radishes if you want extra flavor and crunch without adding many calories. You can also add a can of white beans for extra protein and fiber (1).

Active time: 25 minutes | Total time: 4–6 hours, 25 minutes

Slow Cooker Chicken Chile Verde

Ingredients

• 2 tbsp olive oil
• 1 1/2 lb (680g) tomatillos, husks removed and halved or quartered, if large
• 1 small yellow onion, finely diced
• 5 garlic cloves, smashed
• 1 jalapeño, seeded and minced
• 1/4 cup cilantro leaves, finely chopped
• 1 4-oz. can chopped green chiles
• 1 tsp cumin seeds
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 1/2 lb (680g) boneless, skinless chicken thighs
• 2 tbsp fresh lime juice, plus more as needed

Directions

In the insert of a 5–7-quart slow cooker, heat the oil on the sauté setting until shimmering. If your slow cooker does not have a sauté setting, heat the oil in a large nonstick skillet over moderately high heat, then transfer the contents to the slow cooker before proceeding.

Add the tomatillos and cook, stirring occasionally, for 8–10 minutes, until they begin to brown and soften. Add the onion, garlic, jalapeño, cilantro, green chiles, cumin seeds, and ½ cup water and stir to combine. 

Season the chicken thighs all over with salt and pepper and nestle them into the tomatillo mixture. Cover and cook on high for 2-3 hours or on low for 4-6 hours, until the chicken is very tender and pulls apart easily.

Transfer the chicken to a cutting board and let rest for 10 minutes. Using two forks, shred the meat into bite-size pieces. 

Meanwhile, use the back of a large spoon or an immersion blender to mash or partially blend the tomatillos to your desired consistency. Stir the shredded chicken back into the sauce along with the lime juice and season with additional salt, pepper, and lime juice as needed.

Serve with your desired toppings and sides.

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

Nutrition (per serving): Calories: 234; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 379mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 6g; Protein: 24g

Nutrition Bonus: Calcium: 3%; Iron: 11%; Potassium: 690mg; Vitamin A: 5%; Vitamin C: 33%

Originally published: February 5, 2021; Updated May 2026

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KFC set out to recreate the image of three parts of the U.S. in sandwich form, and it looks like they hit at least one bullseye.

People in Japan are well aware that KFC originated in the U.S. Seeing as how Kentucky doesn’t get a lot of international tourists or pop culture attention, though, very few Japanese people have any strong impression of Kentucky Fried Chicken’s home state, to the extent that most Japanese people call KFC itself simply “Kentucky.”

So for the trio of sandwiches KFC Japan is adding to its menu, collectively named “The American Burgers,” they’re picked three other parts of the U.S. for their themes, saying that they want for them to be edible expressions of the image of America. That might sound like a challengingly abstract goal, but they might have nailed it with their Las Vegas “burger.”

I’ve put “burger” in quotes since it usually implies a sandwich with a either a ground meat patty or a bun, but the Las Vegas Style Double Down Fillet Burger has neither. Instead, it’s a pair of boneless fried chicken pieces being used to sandwich onion rings, a cheddar cheese slice, what appears to be a large dollop of mayonnaise, and a drizzle of barbecue glaze. KFC Japan describes the combined effect as “a guilty flavor,” and it absolutely looks like the sort of extravagant decadence one would wallow in while visiting Vegas, right down to the inevitable soul-searching self-questioning “Should I really have done that?” afterwards.

The other two members of the The American Burgers trio are less likely to trigger a review of your life choices, though they’re both definitely heavyweight meal options too. Picture above, the New York Style Onion Ring Fillet Burger scales itself back to one piece of boneless fried chicken and has a bun, but does keep the onion rings and cheddar cheese. The other key ingredient here is a garlic sauce which KFC boasts combines the umami properties of bacon and onion, with the goal of the sandwich, KFC Japan says, being to to deliver a hearty meal evocative of a New York diner.

And last, there’s the Texas Style Spicy Avocado Filet Burger. This one ditches the New York sandwich’s onion rings and garlic sauce, and instead gives you a diced avocado filling. This is sort of an unusual choice, linguistically/geographically speaking, since in America a burger with avocado is usually called a “California burger.” KFC Japan says the avocado filling is inspired by guacamole, but with an extra spicy kick added to it, and that Texas was chosen for the name as a symbol of guacamole’s popularity across the southern U.S.

With guacamole being at least as popular in California as it is in Texas, and having been introduced to the U.S. via Mexico, the “Texas” theming still feels a little off, and while New York is famous for its delis, it’s not necessarily any more known for diners than other large American city. Still, full marks to KFC Japan for capturing the excitement-to-potential-regret roller coaster of a Vegas bender in sandwich form.

The New York and Texas American Burgers are both priced at 580 yen (US$3.75), while the Vegas one is for higher-rollers at 790 yen. They’ll all be on sale for a limited time at KFC Japan branches starting May 27.

Source: KFC Japan via Shokuhin Sangyo Shimbunsha via Kinisoku
Images: KFC Japan
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Do a quick prep in the morning and come home to a ready-to-eat chicken tortilla soup. At only 348 calories with 39 grams of protein and 11 grams of fiber, this soup makes a healthy leftover lunch. 

RD Tip: If you decide to pack this soup for lunch, keep the avocado and chips separate until right before you sit down to eat. Also, adding a splash of hot sauce will dial up the flavor if you enjoy a little heat.

Active Time: 5 minutes | Total Time: 8 hours + 5 minutes

Slow Cooker Chicken Tortilla Soup

Ingredients

• 1 lb boneless, skinless chicken breast
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 cups (260g) low-sodium chicken broth
• 1 15-oz (425g) can low-sodium black beans, rinsed and drained
• 1 15-oz (425g) jar low-sodium salsa
• 1/2 avocado, diced, for garnish
• 12 tortilla chips, crumbled, for garnish

Directions

Season the chicken with salt and black pepper. 

Place the chicken, broth, black beans and salsa in a slow cooker. Cook on low for 8 hours or high for 4 hours. Remove chicken and shred, then return to soup. 

Spoon soup into bowls, top with avocado and tortilla chips and serve immediately.

Serves: 4 | Serving Size: 1/4 recipe, about 2 cups

Nutrition (per serving): Calories: 348; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 670mg; Carbohydrate: 33g; Dietary Fiber: 11g; Sugar: 4g; Protein: 39g

Nutrition Bonus: Calcium: 9%; Iron: 22%; Potassium: 1,269 mg; Vitamin A: 18%; Vitamin C: 40%

Originally published November 2017, Updated May 2026

The post Slow Cooker Chicken Tortilla Soup appeared first on MyFitnessPal Blog.

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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