A healthy diet is necessary to live a long life and feel your best along the way. Nutritious whole foods like lean protein, vegetables, and fruit, as well as healthy fats like nuts and avocados, can reduce your risk of heart disease, high blood pressure, obesity, diabetes, and so much more.

Dining out may be convenient, but it is more costly—not just on your wallet. Inflammatory seed oils commonly used in restaurants can wreak havoc on your health.

As with any worthwhile positive change, it takes time, effort, and consistency to make a good habit stick. Luckily, there are ways to make it easier, more convenient, and budget-friendly. Try one or more of these healthy, one-pot recipes during those busy days when you want something nourishing, filling, and hassle-free.

The Benefits of One-Pan Recipes

Meal prep can feel like an annoying chore, especially if you’re not used to planning meals on a daily basis. One-pan recipes are a convenient and healthy swap for fast food or other processed food that can negatively affect your physical and mental health and the quality of your sleep. Next time you’re planning dinner, try these two one-pot recipes for a quick and healthy meal!

Quick and Easy No-Fuss One-Pot Recipes

2-Ingredient Shredded Salsa Chicken (in the Slow Cooker or Instant Pot)

A delicious, healthy dinner doesn’t get any easier than this. Add the ingredients and let your slow cooker or Instant Pot do its thing, and come home to a hearty, home-cooked meal! These can be enjoyed as tacos, lettuce wraps, or a burrito bowl over white or cauliflower rice.

Prep Time: 5 minutes

Cook Time: 4 to 8 hours

Ingredients

• 2 pounds organic, free-range chicken breasts or thighs (You can use one pound of each if you wish.)
• 16-ounce jar of salsa (Double-check ingredients for added sugar.)
• Optional: hot sauce, taco spice blend, minced jalapeño, chopped green onion, diced avocado

Slow Cooker Directions

1. Add half of the salsa to the bottom of a slow cooker.
2. Arrange the chicken in an even layer over the salsa.
3. Top with the remaining half jar of salsa (and any additions you'd like).
4. Cook on high for 4 to 5 hours or low for 6 to 8 hours.
5. Use two forks to shred the chicken in its juices. Serve hot!

Instant Pot Directions

1. Add the chicken to the Instant Pot and top with the salsa. Stir to coat.
2. Place the lid on the Instant Pot and set it to "sealing.”
3. Set to manual/high pressure for 20 minutes, then allow to release naturally (a “quick release” also works if you're in a pinch).
4. Use two forks to shred the chicken in its juices. Serve hot!

Healthy Turkey Chili

Heart-healthy and protein-heavy, this easy turkey chili is full of nutrients and flavor! This recipe is also freezer-friendly, perfect for leftovers when you don’t feel like whipping up something in the kitchen.

Prep Time: 15 minutes

Cook Time: 45 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 1 medium red bell pepper, chopped
• 2 teaspoons minced garlic
• 1 pound lean ground turkey
• 2 to 3 tablespoons chili powder, plus more to taste
• 1 1/2 teaspoons ground cumin
• 1 teaspoon Kosher salt, plus more to taste
• 1 teaspoon dried oregano
• 1 to 2 cups chicken broth (depending on how thick you like your chili)
• 2 (15-ounce) cans of petite diced tomatoes
• 1 (15-ounce) can of dark red kidney beans, drained and rinsed
• 1 (15-ounce) can of black beans, drained and rinsed
• 1 (15-ounce) can of white chili beans, drained and rinsed
• 1 1/2 cups corn (canned or frozen, optional)
• Optional toppings: cilantro, avocado slices, tortilla chips

Stovetop Recipe

1. Brown. Heat the oil in a large pot over medium heat. Add the chopped onion, peppers, and garlic and cook for 5 minutes or until the onions become translucent. Stir in the ground turkey and cook until lightly browned. Drain any excess grease if needed, then stir in seasonings.
2. Simmer. Next, add the chicken broth, tomatoes, beans, and corn. Bring chili to a boil, reduce the heat, and simmer for at least 30 minutes. Then taste and add more salt and seasonings if desired.
3. Serve. Ladle turkey chili into bowls and add your favorite toppings like sliced avocado, red onion, and crushed tortilla chips. Enjoy!

Crockpot Recipe

1. Follow the stovetop instructions, such as cooking the onions and ground turkey, until you need to add the seasonings.
2. Place the remaining ingredients in the slow cooker with the cooked turkey.
3. Cook on high for 3 to 4 hours or low for 6 to 8 hours.

To Freeze: Place cooled soup in a freezer bag or an airtight container (leaving room for it to expand). Add a freezer label with the recipe's name and the date you cooked it. Store in the freezer for up to six months. To thaw, let it sit in the fridge overnight or use a microwave.

Then let simmer in a pot on low heat until warm.

Sheet Pan Salmon & Vegetables

Prep Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

• 4 salmon fillets (approximately 1 pound)
• 2 pounds red potatoes, cubed
• 1/2 pound green beans, trimmed
• 1/2 lemon, sliced
• 3 tablespoons avocado or olive oil divided
• 1 to 2 tablespoons minced garlic
• 3/4 teaspoons black pepper
• 1/4 teaspoon salt

Recipe:

1. Preheat the oven to 400 degrees Fahrenheit.
2. Chop the potatoes into equal-size cubes.
3. On a baking sheet, use your hands to coat the potatoes with 2 tablespoons of oil, pepper, and minced garlic.
4. Arrange the potatoes in a single layer and place them in the oven.
5. Bake for 30 minutes until fork-tender.
6. Before it’s done baking, trim the ends off the green beans and coat them with 1/2 tablespoon oil and salt.
7. Pat dry the salmon with a paper towel and season with 1/2 tablespoon oil, 1/4 teaspoon black pepper, and a generous squeeze of lemon juice.
8. Remove potatoes from the oven, flip and add green beans to the sheet pan, and squeeze lemon juice over the sheet pan.
9. Move potatoes and green beans to the sides and place the salmon in the center.
10. Place lemon slices on the sheet pan or directly on the salmon.
11. Put the sheet pan back into the oven and broil for about 10 minutes until the salmon is easily flaked with a fork.
12. Serve and enjoy!

Become An IntuneHealth Patient Today

IntuneHealth is a new approach to healthcare for adults on a Medicare Advantage plan. We specialize in caring for adults 65+ and offer proactive, preventive primary care to keep you healthy — including walk-in visits and same-day appointments for patients — so you can spend more time living your best life. 

We also offer events and programs to keep our patients healthy, active and connected, from yoga to cooking classes. Make sure to book your one-on-one tour of your local center, or call us today at 1 (844) 646-8863!