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

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

Active time: 10 minutes | Total time: 15 minutes

White Bean Bowl With Broccoli Pesto

Ingredients

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

Directions

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

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

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

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

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

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

Originally published May 14, 2020; Updated March 2026

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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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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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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.

This hearty, stick-to-your-ribs stew features tender wild rice and buttery-soft chicken. The poultry slowly simmers on the bone, lending more flavor to the soup and moisture to the meat. 

RD Tip: For efficiency, chop the veggies the night before, and put everything in the slow cooker in the morning so it cooks all day while you go about your day. Just a little advance planning makes it possible to be busy and still balance a healthy lifestyle.

Active time: 20 minutes | Total time: 7 hours, 30 minutes

Slow Cooker Chicken & Wild Rice Stew

Ingredients

• 6 cups (1440g) unsalted chicken stock
• 2 cups (320g) onion, chopped
• 1 1/2 cups (190g) carrots, chopped
• 1 cup (100g) celery, chopped
• 1 1/4 cups (200g) uncooked wild rice
• 1 ½ tsp salt
• 1 tsp ground black pepper
• 8 oz (227g) white mushrooms, sliced
• 3 garlic cloves, minced
• 2 lbs (907g) skinless, bone-in skinless chicken breasts
• 5 thyme sprigs
• 2 bay leaves
• 3 cups (732g) 2% reduced-fat milk
• 1/2 cup (63g) all-purpose flour
• 3 tbsp chopped fresh parsley (optional garnish)

Directions

In a 6-quart slow cooker, stir together chicken stock, onion, carrots, celery, wild rice, salt, pepper, mushrooms and garlic. Nestle in the chicken, thyme and bay leaves. Cover and cook on low until chicken and wild rice are tender, about 7 hours (or on high for 3-4 hours).

Remove chicken from the slow cooker. Increase heat to high. Discard chicken bones and shred meat; set aside. Discard thyme sprigs and bay leaves.

In a medium bowl, whisk milk and flour until completely smooth, then slowly stir into the soup to prevent lumps.

Cook on high until thickened, about 10-20 minutes. Gently stir in chicken. Serve in bowls and garnish with parsley, if desired.

Serves: 8 | Serving Size: About 1 ⅔  cups

Nutrition (per serving): Calories: 393; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g ; Cholesterol: 85mg; Sodium: 421mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 9g; Protein: 42g

Nutrition Bonus: Potassium: 519mg; Iron: 7%; Vitamin A: 16%; Vitamin C: 13%; Calcium: 15%

Originally published February 4, 2020; Updated April 2026

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Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).

This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.

Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight

Berry Chia Pudding Recipe

Ingredients

• 1 1/2 cups (360ml) unsweetened almond milk
• 1/2 cup (84g) chia seeds
• 2 cups (490g) 0% plain Greek yogurt
• 2 tbsp honey
• 1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
• 1 cup (150g) fresh blueberries
• 4 mint sprigs

Directions

In a bowl or 2-cup storage tub, stir the almond milk and chia seeds vigorously for 30 seconds, then cover and refrigerate overnight. The mixture will thicken significantly as the seeds absorb the liquid.

Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and fold gently with a spatula to keep the raspberries intact.

To assemble, get 4 large wine glasses or 1½-cup glass storage tubs. In each glass, place ½ cup of the yogurt mixture. Spoon ¼ cup of the chia pudding on top and spread evenly. Add another ¼ cup of the yogurt mixture on top, spread evenly, then dollop 2 tbsp of chia pudding on top. Spoon any remaining chia pudding evenly over the four glasses. Garnish each with a reserved raspberry and a mint sprig and serve.

Store assembled parfaits covered in the refrigerator for up to four days.

Serves: 4 | Serving Size: About 1¼ cups parfait

Nutrition (per serving): Calories: 264; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 103mg; Carbohydrate: 32g; Dietary Fiber: 11g; Sugar: 17g; Protein: 17g

Nutrition Bonus: Vitamin D: 8%; Calcium: 44%; Iron: 13%; Potassium: 384mg; Vitamin C: 20%

Originally published October 1, 2020; Updated February 2026

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

Active time: 15 minutes | Total time: 45 minutes

Millet Porridge With Cinnamon-Cranberry Apples

Ingredients

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

Directions

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

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

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

Serve the porridge topped with the apple mixture.

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

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

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

Originally published December 5, 2020; Updated June 2026

The post Millet Porridge With Cinnamon-Cranberry Apples appeared first on MyFitnessPal Blog.

Farrotto — farro cooked low and slow until rich and creamy — gets a hearty, nourishing upgrade in this slow cooker bowl. Tender farro simmers in savory chicken stock until thick and satisfying, then gets topped with wilted kale, savory turkey sausage, and a handful of crunchy walnuts. It’s the kind of wholesome, filling bowl that works equally well for lunch or dinner, and reheats beautifully for easy meal prep throughout the week

Active time: 10 minutes | Total time: 2 hours, 10 minutes

Slow Cooker Kale and Sausage Farrotto Bowl

Ingredients

• 1 1/2 cups farro (semi-pearled)
• 4 cups low-sodium chicken stock
• 2 cups kale, roughly chopped
• Cooking spray
• 4 Italian turkey sausage links
• 4 tbsp walnuts

Directions

Place the farro and chicken stock in a slow cooker and stir to combine. Cover and cook on low for 4 hours or on high for 2 hours, until the farro is tender and creamy.

Uncover and stir in the kale. Cover and cook for 10 minutes more, or until the greens are wilted.

Meanwhile, heat a large nonstick skillet over medium heat and coat with cooking spray. Add the sausage links and cook, turning occasionally, for 8–10 minutes or until cooked through to an internal temperature of 165°F. Transfer to a cutting board and slice into rounds.

Divide the farrotto among four bowls and top each with the sliced sausage and walnuts. Serve immediately.

Serves: 4 | Serving Size: 1 cup of farrotto, topped with 1 tbsp walnuts plus a link of sausage

Nutrition (per serving): Calories: 514; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 55mg; Sodium: 747mg; Carbohydrate: 62g; Dietary Fiber: 9g; Sugar: 1g; Protein: 29g

Nutrition Bonus: Calcium: 19%; Iron: 29%; Potassium: 412mg; Vitamin C: 20%

Originally published: January 24, 2021; Updated May 2026

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This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (16g), healthy fats from avocado and olive oil and zesty pico de gallo for a dose of fresh veggies, too. Baking instead of frying the tortillas makes them sturdy enough to hold all the delicious toppings and cuts down on fat.

Steam 4 cups of spinach and layer it between the beans and the egg to add a serving of vegetables into this meal.

Active time: 20 minutes | Total time: 20 minutes

Black Bean and Avocado Breakfast Tostadas

Ingredients

• 1 15-oz. can no-salt added black beans, rinsed and drained
• 1 tsp taco seasoning
• 1/4 cup water
• 4 (6-inch/15cm) corn tortillas
• 1 tbsp plus 1 tsp olive oil, divided
• 4 large eggs
• 1/2 cup fresh pico de gallo
• 1 medium avocado, thinly sliced
• 1/4 cup (28g) crumbled Cotija or feta cheese
• 1 green onion, thinly sliced

Directions

Preheat the oven to 400°F (200°C). Brush the tortillas on both sides with 1 tbsp olive oil and arrange in a single layer on a baking sheet. Bake for 5 minutes, or until golden on one side. Flip and bake for about 3 more minutes, or until crisp. Remove from the oven and set aside.

While the tortillas bake, heat a large nonstick skillet over medium heat. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher until mostly smooth and simmer for about 3 minutes, or until thickened and heated through. Transfer to a bowl and cover. Rinse the skillet.

Heat the remaining 1 tsp olive oil in the skillet over medium-high heat. Crack the eggs into the pan and cook for about 4 minutes, or until the whites are almost set.

Spread the beans evenly over the baked tortillas. Top each with a fried egg. Spoon about 2 tbsp pico de gallo over each tostada, then sprinkle with cheese and green onions. Finish with slices of avocado and serve immediately.

Serves: 4 | Serving Size: 1 tostada

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g

Nutrition Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%

Originally published: April 16, 2020; Updated March 2026

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This whole-grain fried rice studded with veggies and tofu uses an Instant Pot and the ingenious “pot-in-pot” method. The vegetables and tofu are cooked in the bottom of the pot while the rice is cooked in a small inner cooking pot and trivet (both available online).

Active time: 15 minutes Total time: 1 hour, 5 minutes

Pressure Cooker Tofu and Vegetable Fried Rice

Ingredients

• 2 tbsp canola or avocado oil
• 3 medium garlic cloves, minced
• 1 tbsp ginger, minced
• 1/2 medium onion, chopped
• 2 large carrots, peeled and sliced in ¼-in rounds
• 2 stalks celery, sliced
• 1 cup (75g) shiitake mushrooms, stems discarded, caps thickly sliced
• 1/4 cup (60g) low-sodium vegetable broth
• 8 oz (227g) extra-firm tofu, cut into 1/2-in cubes
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 ½ cups (260g) water
• 2 tsp sriracha or other hot sauce
• 1 ¼ cups (230g) long-grain brown rice, rinsed and drained
• 1/2 cup (67g) frozen peas, defrosted
• 1 egg, beaten
• 2 green onions, thinly sliced

Directions

Put the oil in the Instant Pot, select “SAUTE”, and adjust to medium/normal heat. Add the onions, garlic and ginger and cook, stirring frequently, until the onions soften slightly, about 3 minutes. Press CANCEL. Add the carrots, celery and mushrooms.

Add the broth and scrape up any browned bits on the bottom of the pot. In a medium bowl, combine the tofu, soy sauce, vinegar and sriracha and toss to coat. Pour into the pot but don’t stir.

Place a tall trivet with 2-in feet in the pot over the tofu-vegetable mixture. Combine the rice and water in a metal pot with a 1 ½-quart capacity that fits in the pot. Place the uncovered pot on the trivet. Cover the Instant Pot with lid, lock it and turn the valve to SEALING. Select PRESSURE COOK, adjust to high pressure, and set the timer for 22 minutes.

When the cooking time is up, let the pressure naturally release for 10 minutes. Turn the valve to VENTING and quick-release the remaining pressure. Carefully remove the inner pot with rice and the trivet.

Fluff up the rice and add it to the pot with the vegetables. Add the peas and egg and stir gently to combine. Turn off the Instant Pot. Cover for 1 minute to gently cook the egg.

Sprinkle with the green onions and serve immediately.

Serves: 4 | Serving Size: 1 ⅓ cups fried rice

Nutrition (per serving): Calories: 389; Total Fat: 13g; Saturated Fat:1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4g; Cholesterol: 51mg; Sodium: 466mg; Carbohydrate: 55g; Dietary Fiber: 5g; Sugar: 5g; Protein: 13g

Nutrition Bonus: Potassium: 435mg; Iron: 13%; Vitamin A: 43%; Vitamin C: 13%; Calcium: 9%

Originally published February 25, 2020; Updated May 2026

The post Pressure Cooker Tofu and Vegetable Fried Rice appeared first on MyFitnessPal Blog.

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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