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

Active time: 5 minutes | Total time: 5 minutes

Mandarin-Ginger Smoothie

Ingredients

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

Directions

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

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

Serves: 1 | Serving Size: 1 smoothie

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

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

Originally published January 2021; Updated May 2026

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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

The post Pressure Cooker Creamy Mushroom and Kale Pasta appeared first on MyFitnessPal Blog.

This unique combination of oats, salty seaweed and lean tuna might prove to be an unexpected new favorite meal. The spinach and seaweed add a pop of color while the soy sauce and eggs perfectly bring the dish together for a savory breakfast — or quick meal for any time of the day.

Active time: 10 minutes | Total time: 15 minutes

Oats with Tuna & Seaweed

Ingredients

• 1 1/2 cups water
• 2/3 cup instant oats
• 2 cups loosely packed spinach
• 1 3.5-oz. can tuna (in water), drained and mashed
• 1 tsp avocado oil
• 1/4 tsp salt
• 1/2 tsp black pepper
• 2 soft boiled eggs, sliced in half
• 1/2 tsp light soy sauce
• 1/2 tsp sesame oil
• 1 sheet of seaweed (ready to eat), cut into smaller pieces

Directions

In a bowl, pour the hot water over the oats and stir until thickened and fully cooked. Set aside.

Heat the avocado oil in a nonstick pan over medium heat. Add the spinach and tuna and cook, stirring occasionally, until the spinach is wilted. Stir in the salt and black pepper and mix well. Add the mixture to the cooked oats and stir to combine.

Top the oats with a soft boiled egg, drizzle with the soy sauce, sesame oil and top with the seaweed.

Divide between two bowls and serve immediately.

Serves: 2 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 263; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 222mg; Sodium: 719mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 7g; Protein: 19g

Nutrition Bonus: Vitamin D: 18%; Calcium: 20%; Iron: 25%; Potassium: 417mg; Vitamin A: 194%; Vitamin C: 14%

Originally published: September 27, 2018; Updated June 2026

The post Oats with Tuna & Seaweed appeared first on MyFitnessPal Blog.

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

Active time: 5 minutes | Total time: 5 minutes

Quinoa and Black Bean Bowl

Ingredients

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

Directions

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

Serves: 1 | Serving Size: 1 bowl

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

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

The post Quinoa and Black Bean Bowl appeared first on MyFitnessPal Blog.

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

The post Kale and Black Bean Salad With Avocado appeared first on MyFitnessPal Blog.

This juicy, fall-off-the-bone healthy Instant Pot Greek chicken tastes like it has been roasting in the oven for hours when really it comes together in about an hour thanks to an electric pressure cooker. A delicious mix of fresh herbs, lemon zest and garlic is tucked into the skin to flavor the meat while the juices mingle with olives and capers to make a bright-tasting pan sauce.

Pro tip: A gravy separator is an inexpensive tool that makes skimming the fat off of soups and sauces like this one a snap.

To reduce the calories and saturated fat in this recipe, remove the skin before cooking. Serve with a high-fiber grain, like farro or quinoa, and a side of steamed veggies.

Active time: 20 minutes | Total time: 1 hour, 5 minutes

Pressure Cooker Greek Chicken

Ingredients

• 1 medium lemon
• 1 (6-inch/15cm) fresh rosemary sprig
• 1 (6-inch/15cm) fresh oregano sprig
• 2 medium garlic cloves
• 1 tsp black pepper
• 1/2 tsp salt
• 1 (4-lb/1.8kg) whole chicken, giblets and neck removed from cavity, if present
• Cooking spray
• 1 tbsp olive oil
• 1/2 medium yellow onion, sliced
• 1/4 cup pitted Castelvetrano olives, smashed
• 1 tbsp vinegar-packed capers, rinsed and drained

Directions

Zest the lemon onto a cutting board. Cut the lemon in half and juice it into a measuring cup. Add enough water to make 1/2 cup (118ml) and set aside. Pull the rosemary and oregano leaves off the woody stems and discard the stems. Mound the herbs and garlic on top of the lemon zest and chop everything together until the mixture forms a coarse paste. Transfer the mixture to a small bowl, add the pepper and salt, and stir to combine.

Carefully slide your fingers under the skin of the chicken covering the breast, thighs, and drumsticks. Stuff the lemon zest-herb mixture under the chicken skin, spreading evenly. Tuck the wing tips under the chicken. Remove and discard the yellow fat inside the chicken cavity. Stuff the spent lemon halves into the cavity and tie the ends of the drumsticks together with kitchen string. Spray a trivet with handles with cooking spray and place the chicken breast-side up on the trivet. Set aside.

Put the olive oil in the Instant Pot and adjust to high heat. Add the onion and cook, stirring frequently, until tender and beginning to brown, about 4 minutes. Press Cancel. Add the lemon juice-water mixture and scrape up any browned bits from the bottom of the pot. Add the olives and capers and stir to combine. Place the chicken on the trivet in the pot. Lock the lid and make sure the pressure valve is sealed. Select Pressure Cook, adjust to high pressure, and cook for 24 minutes.

When the cooking program ends, allow the pressure to release naturally for 15 minutes. Release any remaining pressure. Wearing oven mitts, lift the chicken on the trivet out of the pot and place it on a rimmed baking sheet. Using an instant-read thermometer, check that the chicken has reached an internal temperature of 165°F (74°C) in the thickest part of the thigh, avoiding the bone. 

Use a slotted spoon to transfer the onion, capers, and olives to a small gravy boat. Set aside. Pour the cooking liquid into a gravy separator. If you do not have a gravy separator, pour the sauce into a large glass measuring cup and spoon off the fat floating on top.

Pour the defatted sauce back into the Instant Pot and add the onion-olive mixture. Select Saute and adjust to medium heat. Simmer uncovered while finishing the chicken.

Set the broiler to high and adjust an oven rack to the upper third of the oven. Broil the chicken, rotating the baking sheet once, until golden brown, about 3 minutes. Remove from the oven. Carve the chicken and serve with the sauce.

Serves: 8 | Serving Size: 1/6 of the chicken (131g), 1/4 cup (59ml) sauce

Nutrition (per serving): Calories: 531; Total Fat: 38g; Saturated Fat: 10g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 200mg; Sodium: 410mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 1g; Protein: 43g

Nutrition Bonus: Calcium: 5%; Iron: 21%; Potassium: 91mg; Vitamin A: 35%; Vitamin C: 19%

Originally published July 2021; Updated May 2026

The post Pressure Cooker Greek Chicken appeared first on MyFitnessPal Blog.

Egg salad doesn’t have to be loaded with mayonnaise when you borrow the flavors of a Provencal salad. A lean vinaigrette, fragrant fresh basil and tangy olives give the salad plenty of zip — and juicy grape tomatoes keep it moist and delicious. Skip the bread and roll it in a tender leaf of bibb lettuce, for a high-protein snack you’ll crave again and again.

Active time: 15 minutes | Total time: 15 minutes

Egg Salad Provencal in Lettuce Wraps

Ingredients

• 6 large eggs, boiled and peeled
• 3 oz (85g) grape tomatoes, about 3/4 cup, chopped
• 6 medium pitted green olives, chopped
• 2 tbsp red onion, finely chopped
• 2 tbsp fresh basil, chopped
• 1 tbsp olive oil
• 1 tbsp white wine vinegar
• ¼ tsp salt
• 8 medium bibb lettuce leaves

Directions

Chop the eggs, then place them in a medium bowl. Add the tomatoes, olives, red onion, and basil. In a small bowl, whisk together the olive oil, vinegar, and salt, then pour over the egg mixture. Stir gently to combine. 

Scoop into lettuce leaves by rounded 1/3-cup servings. Roll to close.

Serves: 4 | Serving Size: 2 egg-salad filled leaves

Nutrition (per serving): Calories: 162; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 308g; Sodium: 339g; Carbohydrate: 4g; Dietary Fiber: 1g; Sugars: 2g; Protein: 10g 

Nutrition Bonus: Potassium: 285mg; Iron: 11%; Vitamin A: 36%; Vitamin C: 13%; Calcium: 6%

Originally published June 12, 2018; Updated April 2026

The post Egg Salad Provencal in Lettuce Wraps appeared first on MyFitnessPal Blog.

You don’t have to go all-out vegetarian to eat less meat, and this recipe is the perfect example. You only need a half-pound of meat for this updated version of meatloaf. Hearty lentils and savory mushrooms combine with a little lean ground beef for a healthier take on the comfort food classic.

Active time: 10 minutes | Total time: 50 minutes

Meat-Lite Meatloaf

Ingredients

• 8 oz. (227g) white mushrooms, stems removed
• 1 tbsp olive oil
• 1 yellow onion, finely chopped
• 2 cups (300g) cooked lentils
• 8 oz. (227g) 90% lean ground beef
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 large egg
• 1/3 cup (91g) ketchup
• 1 tsp chili powder

Directions

Preheat the oven to 375°F (190°C). Line a sheet pan with parchment paper.

Place the mushrooms in a food processor and pulse until very finely chopped. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for about 3 minutes. Add the mushrooms and cook for about 4 minutes more, or until tender and the liquid has evaporated.

Place half of the lentils in a food processor and pulse until almost smooth, scraping down the sides as needed. In a large bowl, combine the pureed lentils, remaining whole lentils, and mushroom mixture. Add the ground beef, garlic powder, salt, black pepper, and egg and mix until well combined.

Shape the mixture into a 7-by-4-inch freeform loaf on the prepared sheet pan. Bake for 20 minutes.

In a small bowl, combine the ketchup and chili powder. Remove the meatloaf from the oven and brush the ketchup mixture evenly over the top. Return to the oven and bake for 10–15 minutes more, or until the center reaches 160°F (71°C). Slice into 8 pieces and serve.

Serves: 4 | Serving Size: 2 slices

Nutrition (per serving): Calories: 323; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 89mg; Sodium: 785mg; Carbohydrate: 32g; Dietary Fiber: 9g; Sugar: 10g; Protein: 24g

Nutrition Bonus: Potassium: 664mg; Iron: 29%; Vitamin A: 13%; Vitamin C: 8%; Calcium: 5%

Originally published February 2020; Updated May 2026

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Unlike with pan-frying or sauteing, air-frying tofu allows you to achieve a delicious crust on the outside with minimal fat. We use seasoned cornstarch to create a light, crisp coating that yields to a creamy texture within. Paired with brown rice, cucumber, avocado and a sweet-tart sauce, it’s an easy, impressive vegan meal.

This recipe is a perfect candidate to throw in any extra veggies or frozen veggies you have on hand. You can also bump up the protein content by adding shelled edamame, turning it into a high-protein, veggie-packed meal.

Active time: 15 minutes | Total time: 35 minutes

Crispy Air-Fried Tofu Bowls

Ingredients

• 1 (16-oz./453g) package water-packed extra-firm tofu
• 1 tbsp toasted sesame oil
• 2 tsp cornstarch
• 1 tsp garlic powder
• 1/4 tsp salt
• Cooking spray
• 2 2/3 cups (280g) frozen brown rice
• 1 cup (120g) English cucumber, thinly sliced
• 1 medium (150g) avocado, thinly sliced
• 1/4 cup (25g) green onions, thinly sliced
• 1/4 cup (60g) sweet chili sauce
• 2 tbsp unseasoned rice vinegar

Directions

Cut the tofu into 1-inch slices and arrange on a double layer of paper towels. Top with another double layer of paper towels, place a plate on top, and weigh it down with a heavy skillet. Let stand for 15 minutes to drain excess moisture. 

Remove the weight and paper towels, then cut the tofu into 1-inch cubes and transfer to a medium bowl. Drizzle with sesame oil and sprinkle with cornstarch, garlic powder, and salt; toss gently to coat.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air-fryer basket with cooking spray and arrange the tofu in as even a layer as possible (cook in batches if needed). Air-fry for 15–20 minutes, or until browned and crisp, pausing every 5 minutes to shake the basket and toss the tofu.

Meanwhile, prepare the rice according to package directions. Divide about 2/3 cup rice among 4 bowls and top each with cucumber, avocado, and green onions. Divide the tofu evenly among the bowls. In a small bowl, whisk together the sweet chili sauce and rice vinegar. Drizzle evenly over each bowl before serving.

Serves: 4 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 396; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 595mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 7g; Protein: 15g

Nutrition Bonus: Potassium: 364mg; Iron: 7%; Vitamin C: 10%

Originally published October 15, 2020; Updated March 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

The post Slow Cooker Braised Oxtail and Carrots appeared first on MyFitnessPal Blog.

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

Active time: 15 minutes | Total time: 20 minutes

Cauliflower Black Bean Tacos

Ingredients

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

Directions

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

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

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

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

Serves: 3 | Serving Size: 2 tacos

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

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

Originally published December 17, 2019; Updated June 2026

The post Cauliflower Black Bean Tacos appeared first on MyFitnessPal Blog.

This cooling noodle salad is a popular dish during the dog days of summer in Thailand — plus, at less than 400 calories, it’s a filling main with 26 grams of protein. Bean thread noodles — also called glass noodles or cellophane noodles — are clear noodles made from mung bean flour. They have a satisfying chew, but very few calories. Look for them where Asian ingredients are sold.

Active time: 25 minutes | Total time: 30 minutes

Cold Thai Noodle Salad With Shrimp and Chicken

Ingredients

• 1 tbsp olive oil
• 4 oz. (114g) ground chicken or pork
• 8 oz. cooked shrimp, peeled, deveined, and tails removed
• 4 oz. (114g) bean thread noodles, soaked in hot water for 10 minutes
• 1 cup (180g) cherry tomatoes, halved
• 2 red bell peppers, thinly sliced
• 2 celery ribs, thinly sliced
• 2 small shallots, thinly sliced
• 1/2 cup (8g) fresh cilantro, roughly chopped
• 3 tbsp (45g) lime juice
• 2 tbsp (30g) fish sauce
• 4 medium garlic cloves, minced
• 1 tsp brown sugar
• 1–2 red Thai chili peppers or 1 medium serrano pepper, finely chopped
• 1/2 cup roasted peanuts, roughly chopped

Directions

Heat a large pan over medium high heat. Once hot, add the oil. When the oil is hot and shimmering, add the ground chicken. Cook, stirring occasionally, until cooked through and the chicken reaches an internal temperature of 165°F. Transfer the chicken to a large serving bowl along with the cooked shrimp. 

Bring a large pot of water to a boil, then add the soaked noodles. Simmer until al dente, about 30 seconds. Drain, reserving 2 tbsp of the cooking water, set aside. Snip the noodles with clean scissors into 4-inch lengths and add to the bowl with the chicken and shrimp. Add the tomatoes, red bell peppers, celery, shallots and cilantro.

In a small bowl, combine the reserved cooking water, lime juice, fish sauce, garlic, sugar and chili peppers, and stir to dissolve the sugar. Toss with the noodle mixture and divide evenly amongst 4 bowls. Top each bowl with 2 tbsp of peanuts and serve cold.

Serves: 4 | Serving size: 2 cups salad + 2 tbsp peanuts

Nutrition (per serving): Calories: 366; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 132mg; Sodium: 672mg; Carbohydrate: 42g; Dietary Fiber: 5g; Sugar: 8g, Protein: 26g

Originally published September 13, 2018; Updated February 2026

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