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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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.

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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Lean pork tenderloin, dry Chinese egg noodles and lots of veggies make this one-pot meal a weeknight win. A spoonful of chili crisp, an addictive jarred Chinese condiment, adds a little warm heat and umami, but it’s optional. It looks wickedly spicy, but it’s more savory than hot.

Active time: 25 minutes | Total time: 40 minutes

Pressure Cooker Pork Lo Mein

Ingredients

• 1/2 cup (120g) low-sodium chicken broth
• 2 tbsp low-sodium soy sauce
• 1 lb (454g) pork tenderloin, fat trimmed, cut crosswise into 2 large pieces
• 1/2 tsp black pepper
• 1 tbsp safflower oil
• 1 medium red bell pepper, sliced
• 1/2 medium yellow onion, sliced
• 1 large carrot, thinly sliced
• 1 cup (135g) baby corn, drained and cut into bite-size pieces
• 2 tbsp rice cooking wine or dry sherry
• 5 oz. dried Chinese egg noodles (not instant ramen)
• 3 cups steamed broccoli florets
• 4 tbsp (60g) chili crisp oil

Directions

In a small bowl, combine the broth with 3 tbsp water and soy sauce; set aside. Season the pork all over with the pepper. Put the oil in the Instant Pot, select sauté, and adjust to medium-high heat. When the oil is hot, add the pork pieces and cook, turning occasionally, until browned all over, about 5 minutes. Transfer the meat to a cutting board and slice into 1/2-inch (1.27cm) thick slices. Cut the slices into 1/2-inch (1.27cm) strips, set aside.

Add the bell pepper, onion, carrot, and baby corn to the pot and cook, stirring frequently, until the onions just begin to brown, about 4 minutes. Press cancel. Add the rice cooking wine and scrape up all the browned bits from the bottom of the pot.

Return the pork and any accumulated juices from the cutting board to the pot. Break the noodles into 3-inch (7.6cm) pieces and scatter them over the pork and vegetables. Pour the broth mixture over the noodles.

Lock the lid and set the valve to sealing. Select pressure cook, adjust to high pressure, and set the timer for 2 minutes. Unlock the lid and ensure the pork has reached an internal temperature of 145 °F.

Add the broccoli and chili crisp oil and combine. Cover the pot and let the mixture stand for 2–3 minutes to finish cooking the noodles. Serve immediately.

Tip: To steam broccoli, place it in a small microwave-safe bowl with 1/4 cup water. Cover and microwave on high until crisp-tender, 2–3 minutes. Drain.

Serves: 4 | Serving Size: 1 3/4 cups/390g

Nutrition (per serving): Calories: 488; Total Fat: 20g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 104mg; Sodium: 656mg; Carbohydrate: 42g; Dietary Fiber: 8g; Sugar: 7g; Protein: 34g

Nutrition Bonus: Calcium: 9%; Iron: 19%; Potassium: 1077mg; Vitamin A: 323%; Vitamin C: 200%

Originally published January 2021; Updated May 2026

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The veggies in this composed salad provide a rainbow of antioxidants. They are arranged atop nutty black rice (sometimes called “forbidden rice”), which also contains antioxidants and is fiber-rich, helping to keep you satiated for longer (1, 2). Pair with a lean protein like salmon or chicken breast to make it a complete meal.

Active time: 10 minutes | Total time: 25 minutes

Black Rice and Mixed Vegetable Salad

Ingredients

• 2 cups pre-cooked forbidden (black) rice
• 2 medium tomatoes, cored and diced
• 1 large carrot, shaved into long strips with a peeler
• 1 cup canned, low-sodium garbanzo beans, drained and rinsed
• 1 yellow bell pepper, diced
• 1 1/2 cups baby arugula or baby greens
• 1 1/2 cups shredded red cabbage
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 tbsp tahini 
• 2 tbsp hot water
• 1/2 tsp turmeric
• 1/2 medium garlic clove, grated
• 1/2 tsp salt

Directions

Heat the rice according to package directions and refrigerate until cooled, about 10 minutes. Spread the rice evenly on 4 dinner plates.

In a medium bowl, whisk together the olive oil, lemon juice, tahini, hot water, turmeric, garlic, and salt until smooth. Add more water, if needed, to make dressing a pourable consistency. 

In a large bowl, combine the tomatoes, carrots, garbanzo beans, bell pepper, greens, and cabbage. Add the dressing and toss to coat evenly.

Divide the salad evenly among the plates, placing it on top of the rice and serve immediately.

Serves: 4 | Serving Size: 1/2 cup rice, 1/4 of dressed mixed vegetables

Nutrition (per serving): Calories: 336; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 393mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 6g; Protein: 9g

Nutrition Bonus: Calcium: 8%; Potassium: 571mg; Vitamin A: 208%; Vitamin C: 108%

Originally published May 2018; Updated April 2026

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Omega-3-rich salmon gets a creamy miso topping with crunchy panko bread crumbs in this easy one-pan meal. Radishes and baby bok choy cook in the same amount of time and are a unique combo, just when you were getting tired of the usual sheet pan veggies!

This is a great option for a quick, low-maintenance dinner, and it’s packed with anti-inflammatory properties from the salmon (1).

 Active time: 10 minutes | Total time: 25 minutes

Sheet Pan Miso Salmon With Baby Bok Choy

Ingredients

• Cooking spray
• 4 (5-oz./142g) salmon fillets, skin-on
• 3 tbsp mayonnaise
• 1 tbsp white miso paste
• 1 tsp lemon zest, finely grated
• 1 tsp lemon juice
• 1/2 cup (42g) whole-wheat panko crumbs
• 4 small baby bok choy, halved lengthwise (quartered if larger)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil and coat generously with cooking spray. Using tweezers or needle-nose pliers, remove any pin bones from the salmon fillets. Arrange the fillets skin-side down in the center of the prepared baking sheet.

In a small bowl, stir together the mayonnaise, miso paste, lemon zest, and lemon juice until smooth. Spread the mixture evenly over the top of each fillet, then gently press the panko crumbs onto the surface so they adhere.

In a medium bowl, toss the bok choy with the oil until evenly coated. Scatter the vegetables around the salmon and season with the salt and pepper. Roast, rotating the pan once halfway through, until the salmon is cooked through to an internal temperature of 145°F, about 12–15 minutes.

To serve, slide a spatula gently between the flesh and skin of each fillet — the skin should release easily from the foil. Transfer to plates, discarding the skin, and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, 2 bok choy halves

Nutrition (per serving): Calories: 445; Total Fat: 31g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 11g; Cholesterol: 82mg; Sodium: 569mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 3g; Protein: 32g

Nutrition Bonus: Vitamin D: 156%; Calcium: 11%; Iron: 9%; Potassium: 908mg; Vitamin A: 94%; Vitamin C: 56%

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If you own a slow cooker, you know it’s probably the most convenient and versatile device ever created. (And it’s the perfect way to make great-tasting meals without being in the kitchen for hours!) Tonight, enjoy our slow-cooked chicken and lentil chili, a nutritious dish that’s hearty, healthy and full of budget-friendly veggies.

RD Tip: You’ll notice that we don’t add the tomato sauce until the beans have had some time to cook. This is because adding dried black beans to the slow cooker at the same time as an acidic ingredient (tomato sauce) can prevent the beans from ever fully softening.

Active time: 15 minutes | Total time: 8 hours, 15 minutes

Slow Cooker Chicken and Lentil Chili

Ingredients

• 1 medium (110g) onion, chopped
• 2 cups (255g) chopped carrots
• 3 cloves garlic, minced
• 1 lb. (455g) boneless, skinless chicken breasts, cut into bite-size pieces
• 1 cup (190g) dried brown lentils, rinsed
• 1 cup (190g) dried black beans, rinsed
• 4 cups (960g) no-salt-added, fat-free chicken broth (certified gluten-free if necessary)
• 1 8 oz.can (227g) no-salt-added tomato sauce
• 3 tbsp chili powder
• 1 1/2 tbsp ground cumin
• 1/2 tsp salt
• 1/2 cup (120g) reduced-fat sour cream
• 1/2 cup (57g) shredded cheddar cheese
• 1 tbsp fresh cilantro leaves (or more to taste)

Directions

Coat slow cooker with cooking spray. Place onion, carrots and garlic in the bottom. Top with chicken, lentils and black beans. Stir in broth, chili powder, cumin and salt.

Cook on high for 4 hours or low for 8 hours, adding the tomato sauce during the last hour or so of cooking.  Stir before serving. Top each serving with 1 tbsp sour cream and 1 tbsp cheese. Garnish with a few fresh cilantro leaves per serving.

Serves: 8 |  Serving Size: 1 1/2 cups 

Nutrition (Per serving): Calories: 339; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 40mg; Sodium: 419mg; Carbohydrate: 42g; Dietary Fiber: 14g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 1036mg; Iron: 28%; Vitamin A: 130%; Vitamin C: 10%; Calcium: 16%

Originally published October 19, 2016; Updated May 2026

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The buttery, corn-like flavor of acorn squash marries well with maple syrup and quinoa in this autumnal showstopper. It makes a colorful side dish on your holiday table. To control portion sizes, slice the squash crosswise into smaller sections.

Active time: 15 minutes Total time: 1 hour and 10 minutes

Acorn Squash With Cranberry, Quinoa and Goat Cheese Stuffing

Ingredients

• 2 (862g) acorn squash
• 2 tbsp maple syrup
• 2 tbsp olive oil, divided
• 1 tsp salt
• 1/4 tsp black pepper
• 2/3 cup (120g) dry quinoa, rinsed 
• 1 small garlic clove, minced
• 1/2 cup (55g) toasted pecans, chopped
• 1/4 cup (40g) dried cranberries
• 2 tbsp Italian parsley, chopped
• 1 tbsp apple cider vinegar
• 2 oz. (57g) plain goat cheese, crumbled

Directions

Preheat oven to 400°F (200°C). Cut the squash in half lengthwise, trimming off the stem and base of the pointed end so they sit upright. Scoop out seeds and discard. Place the squash halves cut side up in a 9-by-13-inch (23cm-by-33cm) baking dish. Drizzle the squash with 1 tbsp of the oil and the maple syrup. Season with 1/2 tsp salt and the pepper. Cover baking dish and bake until squash are tender when pierced with a fork, about 40 minutes.

While the squash halves are baking, make the filling. Heat the remaining tbsp of oil in a small saucepan over medium heat. Add the quinoa and garlic and cook, stirring frequently, until fragrant,about 1 minute. Remove from heat, add 1⅓ cups cold water and remaining 1/2 tsp salt. Return to heat and bring to a boil. Reduce heat to low, cover and simmer until the grains have expanded and the water has been absorbed, 12-15 minutes. Stir in the cranberries, remove from heat, and let stand, covered for 10 minutes to finish cooking.

Stir the pecans, parsley and vinegar into the quinoa. Pour the maple syrup and oil pooled in the cavities of the squash into the quinoa mixture as well and stir to combine. Stuff quinoa mixture into the cavities of the squash, sprinkle with goat cheese and serve warm or at room temperature.

Serves: 4 | Serving Size: 1/2 squash, 1/2 cup plus 1 tbsp stuffing 

Nutrition (per serving): Calories: 468; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 5g; Cholesterol: 11mg; Sodium: 651mg; Carbohydrate: 60g; Dietary Fiber: 11g; Sugar:14g; Protein: 10g

Nutrition Bonus: Calcium: 15%; Iron: 20%; Potassium: 974mg; Vitamin A: 17%; Vitamin C: 33%

Originally Published November 23, 2019; Updated June 2026

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These mini meatloaves prove that comfort food and nutritious eating can go hand in hand. Swapping traditional breadcrumbs for almond flour keeps the recipe low-carb and gluten-free, while sautéed onion, bell pepper, and grated zucchini add moisture, flavor, and a boost of vegetables to every bite. A topping of marinara sauce and melted mozzarella makes these as satisfying as they are nourishing. Pair with whipped cauliflower mash to round out a cozy, weeknight-friendly dinner.

Active time: 15 minutes | Total time: 45 minutes

Mini Meatloaves

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped or grated
• 1 medium red bell pepper, finely chopped
• 1 lb 95% lean grass-fed ground beef
• 1 small zucchini, grated and patted dry with a paper towel
• 1/2 cup (45g) almond flour
• 1 large egg
• 1 tbsp balsamic vinegar
• 2 tsp Italian seasoning
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup (237ml) low-sodium jarred marinara sauce, divided
• 1/2 cup (28g) grated part-skim mozzarella cheese

Directions

Preheat the oven to 350°F (177°C). Line a rimmed baking sheet with parchment paper or foil. Heat the olive oil in a small saute pan over medium heat. Add the onion and bell pepper and cook, stirring occasionally, until tender, about 5 minutes. Transfer the mixture to a large bowl and let cool for 10 minutes.

Add the ground beef, zucchini, almond flour, egg, balsamic vinegar, Italian seasoning, garlic powder, salt, and black pepper to the bowl. Stir with a wooden spoon or clean hands until well blended. Divide the mixture into 4 portions. Form each portion into a small meatloaf about 4 1/2 inches (11cm) long on the prepared baking sheet. Press down the length of each meatloaf with the side of your hand to create a 1/2-inch deep divot in the center so it cooks evenly and catches the sauce and cheese. Spread the top of each meatloaf with 1/4 cup (59ml) marinara sauce and sprinkle with the mozzarella cheese.

Bake for 30 minutes, or until an instant-read thermometer inserted into the center of a meatloaf registers 160°F.

Serves: 4 | Serving Size: 1 mini meatloaf

Nutrition (per serving): Calories: 390; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 131mg; Sodium: 544mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 34g

Nutrition Bonus: Vitamin D: 5%; Calcium: 19%; Iron: 24%; Potassium: 910mg; Vitamin A: 9%; Vitamin C: 89%

Originally published February 2021; Updated May 2026

The post Mini Meatloaves appeared first on MyFitnessPal Blog.

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%

The post Sheet Pan Chicken With Cauliflower & Olives appeared first on MyFitnessPal Blog.

In this recipe, lightened-up turkey meatballs cook low and slow in an aromatic pomodoro sauce. In place of pasta, we add lacinato kale and canned chickpeas. This meal is a great one to assemble before the work or school day, then dish up when you’re ready to serve dinner. The meatballs hold well on the warm setting of your slow cooker until you’re ready to eat.

Try this recipe for dinner after a workout. Because the prep is done ahead of time, it’s the perfect opportunity to spend your evening doing a hard workout and then refuel with protein, carbohydrates and a vegetable in a hearty dish.

Active time: 20 minutes | Total time: 4–8 hours

Slow Cooker Turkey Meatballs

Ingredients

For the meatballs

• 1 tbsp olive oil
• 1 lb (454g) ground turkey
• 1/2 cup (54g) plain breadcrumbs
• 1/4 cup (25g) Parmesan cheese, finely shredded
• 1/4 cup Italian parsley, finely chopped
• 1 large egg, lightly beaten
• 1 large garlic clove, finely grated
• ¾ tsp salt
• ½ tsp dried oregano
• ½ tsp ground black pepper

For the sauce

• 2 large garlic cloves, thinly sliced
• 2 large sprigs fresh basil
• 2 (28-oz/1,588g) cans no salt added crushed tomatoes
• ½ tsp onion powder
• ½ tsp crushed red pepper flakes
• ¼ tsp salt
• ½ bunch lacinato kale, stemmed and chopped
• 1 (15-oz/425g) can no salt added chickpeas, rinsed and drained
• 1 tbsp unsalted butter

Optional garnishes (not included in nutrition totals)

• Basil leaves, torn
• freshly shredded Parmesan cheese
• Crusty bread

Directions

Drizzle the olive oil in the bottom of a 6–8-quart slow cooker.

In a large bowl, gently combine the remaining meatball ingredients. Using your hands or a 1 3/4-in ice cream scoop, portion out the meatballs and arrange in the bottom of the slow cooker. You should have about 12 meatballs.

To make the sauce, scatter the sliced garlic and basil sprigs over the meatballs, then pour the crushed tomatoes over the top. Add the onion powder and crushed red pepper and season with salt. Do not stir.

Cover the slow cooker and cook on high for 4 hours or on low for 6–8 hours, until the meatballs are cooked through and register 165°F on an instant-read thermometer. Remove basil sprigs and discard. Gently stir in the kale and chickpeas and cook on high for 30 minutes, or until the kale is wilted. Stir in the butter until melted and season the sauce with salt, if needed.

Ladle the meatballs and sauce into four shallow bowls. Garnish with torn basil leaves and freshly shredded Parmesan cheese, if desired. Serve right away, passing slices of crusty bread to mop up the sauce (optional).

Serves: 4 | Serving Size: 3 meatballs, plus 1 cup of sauce

Nutrition (per serving): Calories: 499; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 4g; Cholesterol: 147mg; Sodium: 910mg; Carbohydrate: 46g; Dietary Fiber: 15g; Sugar: 14g; Protein: 36g

Nutrition Bonus: Potassium: 1687mg; Iron: 24%; Vitamin A: 93%; Vitamin C: 28%; Calcium: 13%

Originally published September 22, 2020; Updated May 2026

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This big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it’s best enjoyed on the side of a simple protein for a satisfying dinner.

RD Tip: Kick up the protein content in this meal by topping the salad with a fried egg or tofu. This makes the salad more filling and helps you hit your protein goal while getting a serving of vegetables.

Active time: 10 minutes | Total time: 1 hour + 10 minutes

Kale and Black Bean Salad With Avocado

Ingredients

• 1/4 cup (44g) dried black beans, soaked
• 2 cups (50g) kale, chopped
• 1 tbsp avocado oil
• 1 tbsp lime juice, freshly squeezed
• 1 garlic clove, minced
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large tomato, diced
• 1 medium avocado, cubed

Directions

In a small saucepan, combine the soaked black beans with 2 cups of water and bring to a boil over medium-high heat. Reduce the heat to a gentle simmer, leaving the lid slightly ajar, and cook until the beans are tender, about 1 hour. Drain, rinse lightly, and let cool.

Place the chopped kale in a large bowl. In a small bowl, whisk together the avocado oil, lime juice, garlic, cumin, and salt. Pour the dressing over the kale and toss to coat, then use your hands to massage the kale for about 1 minute, until it softens and darkens slightly.

Add the cooked beans, tomato, and avocado, and toss gently to combine. Serve immediately to prevent the avocado from browning.

Serves: 2 | Serving Size: 2 cups

Nutrition (per serving): Calories: 299; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 315mg; Carbohydrate: 28g; Dietary Fiber: 11g; Sugar: 4g; Protein: 8g

Nutrition Bonus: Calcium: 13%; Iron: 16%; Potassium: 1041mg; Vitamin C: 77%

Originally Published May 15, 2020; Updated June 2026

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