Vibrant Lentil Avocado Salad

Delicious & Healthy Lentil Avocado Salad: Your Go-To Recipe for a Fresh & Nutritious Meal

Discover the ultimate blend of nutrition and flavor with this incredibly refreshing and vibrant lentil avocado salad. It’s a dish that perfectly marries the earthy, hearty texture of cooked lentils with the rich, creamy indulgence of ripe avocado. Far from being just a simple side, this salad is substantial enough to be a light yet fulfilling lunch or an impressive, wholesome accompaniment to any main course. Each forkful delivers a burst of sweetness from juicy cherry tomatoes, a crisp coolness from fresh cucumber, and a subtle, zesty kick from finely chopped red onion. The entire ensemble is beautifully brought together with a generous drizzle of high-quality olive oil and a bright splash of freshly squeezed lemon juice, culminating in a truly delightful and versatile meal option for health-conscious food lovers.

This lentil and avocado salad isn’t just delicious; it’s a powerhouse of plant-based protein, healthy fats, and essential vitamins, making it an ideal choice for maintaining a balanced diet. Whether you’re a seasoned vegan, looking for more vegetarian options, or simply aiming to incorporate more wholesome ingredients into your weekly meal plan, this recipe is designed to impress with its simplicity and incredible taste. It’s also remarkably flexible, allowing for easy customization based on what you have on hand or your personal flavor preferences. Prepare to elevate your salad game with this nourishing and utterly satisfying creation.

One of the many charms of this lentil avocado salad recipe is its reliance on readily available ingredients. You’ll likely find most of what you need already stocked in your pantry or refrigerator, making spontaneous meal preparation a breeze. For those few items that might require a quick trip to the grocery store, focus on freshness. Perfectly ripe avocados are crucial for achieving that luscious, creamy texture that defines this salad, so select them carefully. Sweet cherry tomatoes are essential for their vibrant color and burst of flavor, while crisp, firm cucumbers add a refreshing crunch. If lentils aren’t a regular staple in your kitchen, head to the dried beans and legumes aisle where you’ll find a variety to choose from; brown or green lentils work best here. And, of course, don’t forget a fresh lemon – its juice is indispensable for cutting through the richness of the avocado and brightening all the other components with its zesty acidity. These simple, fresh ingredients are the secret to a truly outstanding lentil avocado salad.

Beyond the core components, consider the quality of your olive oil. A good extra virgin olive oil can significantly enhance the overall flavor profile, adding fruity notes and a silky mouthfeel. Similarly, a pinch of sea salt and freshly ground black pepper can awaken and balance the natural flavors of the vegetables and lentils. Shopping for these items is an enjoyable experience, knowing that each ingredient contributes to a meal that is both delicious and incredibly beneficial for your well-being. This recipe encourages a connection with whole foods and the joy of preparing something fresh and homemade.

lentil-avocado-salad-recipe

Ingredients For This Delightful Lentil Avocado Salad Recipe

Lentils (1 cup, rinsed): These small but mighty legumes form the hearty, protein-packed base of our salad. They offer a wonderfully earthy flavor and a satisfying, tender texture when cooked properly, contributing essential fiber and plant-based protein to make this salad truly filling.

Avocados (2 medium, diced): The star of the show, ripe avocados lend an unparalleled creaminess and richness, infused with healthy monounsaturated fats. Their smooth texture beautifully contrasts the firmer lentils and crisp vegetables, providing a luxurious element to every bite.

Cherry Tomatoes (1 cup, halved): Sweet, juicy, and bursting with flavor, cherry tomatoes add vibrant color and a delightful sweetness. They bring a refreshing acidity and a pop of freshness that brightens the entire dish, complementing the creaminess of the avocado.

Cucumber (1 medium, diced): For that essential crispness and hydrating quality, fresh cucumber is a must. Its cool, refreshing crunch provides a welcome textural contrast and a subtle, clean flavor that balances the richness of the other ingredients.

Red Onion (¼ cup, finely chopped): A small amount of finely chopped red onion contributes a mild, tangy bite and a gentle pungency. It adds a layer of depth and savory complexity without overpowering the delicate flavors of the avocado and tomatoes.

Olive Oil (2 tablespoons, extra virgin): More than just a dressing component, a good quality extra virgin olive oil provides a rich, fruity base. It emulsifies the flavors, coats the ingredients beautifully, and adds healthy fats crucial for nutrient absorption and overall taste.

Lemon (1 fresh, juiced): Freshly squeezed lemon juice is the bright, zesty secret ingredient that elevates this salad. Its sharp acidity cuts through the richness of the avocado and olive oil, awakening all the flavors and adding an irresistible tang that makes the salad sing.

Salt (to taste): Essential for enhancing and balancing all the individual flavors in the salad. Start with a pinch and adjust as needed to bring out the best in each ingredient.

Black Pepper (to taste, freshly ground): Adds a subtle warmth and a touch of aromatic spice. Freshly ground black pepper offers a much more vibrant flavor than pre-ground, contributing depth to the overall profile.

Mastering Your Lentil Avocado Salad: Essential Technique Tips

To truly elevate the flavor of your lentils, go beyond plain water when cooking them. Opt for a good quality vegetable broth or even chicken broth if you’re not strictly vegetarian. This simple switch infuses the lentils with a deeper, richer flavor from the inside out, making them much more savory and less bland. Aim for tender but firm lentils, ensuring they retain their shape and don’t become mushy, which is key for a salad’s texture.

The creamy texture and vibrant green color of avocados are crucial to this salad’s appeal. To prevent browning, which happens rapidly upon exposure to air, always dice your avocados just before you’re ready to add them to the mixing bowl. A quick toss with a little of the lemon juice from the dressing can also help slow down the oxidation process, keeping them looking fresh and appetizing until serving.

For a visually stunning and even more flavorful salad, experiment with a variety of cherry tomatoes. Different colors like red, yellow, and orange not only add aesthetic appeal but can also offer subtle variations in sweetness and acidity. Halving them ensures that their juicy interiors are exposed, releasing their flavors more readily into the dressing.

When combining all the ingredients, approach the task with a gentle touch. Aggressive stirring can easily smash the delicate avocado pieces and compromise the overall texture of the salad. Instead, use a gentle folding technique. This allows the dressing to coat everything evenly while keeping the avocado cubes intact, preserving their creamy mouthfeel and the salad’s attractive appearance.

Don’t forget to taste and adjust your seasoning! Before serving, take a small spoonful and check for salt, pepper, and lemon juice levels. Sometimes, a tiny bit more of one or the other can significantly brighten the flavors and bring the salad to its peak. A final sprinkle of fresh herbs like cilantro or parsley can also add another layer of freshness and aroma.

Perfect Pairings: Suggested Side Dishes for Your Lentil Avocado Salad

Grilled Asparagus Spears: Envision the enticing smoky char of tender asparagus spears, kissed by the intense heat of a grill. Their slightly crisp texture and distinct earthy flavor provide an exquisite, delightful contrast to the incredibly creamy avocado and the wonderfully tender lentils in your vibrant salad. This pairing adds a sophisticated touch and an extra layer of healthy greens.
Roasted Sweet Potato Wedges: Picture the beautifully caramelized edges and soft, fluffy interior of sweet potato wedges, roasted until perfectly tender and slightly sweet. Their natural sweetness and comforting texture make them an incredibly warm and satisfying companion to the refreshing cucumber and the zesty burst of lemon in your lentil avocado dish.
Herbed Quinoa Pilaf: Imagine a light and fluffy quinoa pilaf, delicately infused with an assortment of aromatic fresh herbs. Its subtle nutty undertones and wonderfully light texture harmonize exquisitely with the vibrant cherry tomatoes and the savory depth of red onion found within your lentil avocado salad, adding a complete grain component.
Garlic Butter Mushrooms: Savor the rich, deep umami flavor of tender mushrooms, expertly sautéed to perfection in fragrant garlic butter. Their juicy, succulent bites add an incredible depth of flavor that wonderfully complements the fresh, crisp vegetables and the bright, tangy lemon juice dressing of the salad.
Crispy Parmesan Polenta Fries: Delight in the irresistible golden crunch of perfectly cooked polenta fries, lightly dusted with savory Parmesan cheese. Their wonderfully crispy exterior and lusciously creamy center offer a truly satisfying textural contrast to the smooth avocado and the hearty lentils, providing a touch of comforting indulgence.

Smart Swaps: Alternative Ingredients for Your Lentil Avocado Salad

  • Lentils – Substitute with chickpeas: If you don’t have lentils or prefer a different texture, chickpeas are an excellent alternative. They offer a similar protein content and a slightly firmer bite, making them a great hearty addition to any salad. You can use canned chickpeas for convenience, just rinse them thoroughly.

  • Avocados – Substitute with hummus: For a different creamy element or if avocados are out of season, a generous dollop of hummus can provide a similar rich, smooth texture and a boost of protein. Spread it on the side or gently fold it into the salad for an interesting twist.

  • Cherry tomatoes – Substitute with grape tomatoes or diced regular tomatoes: Grape tomatoes are a perfect one-to-one swap, offering comparable sweetness and juiciness. If using larger tomatoes, dice them and consider removing some seeds to prevent the salad from becoming too watery.

  • Cucumber – Substitute with zucchini or bell peppers: Raw zucchini, thinly sliced or diced, offers a similar crunch and mild flavor. Alternatively, diced bell peppers (any color) can add a different kind of sweetness and crispness, along with more vitamin C.

  • Red onion – Substitute with shallots or green onions: Shallots provide a milder, more delicate onion flavor, ideal for raw applications in salads. Finely sliced green onions (scallions) can also offer a fresh, less pungent onion note.

  • Olive oil – Substitute with avocado oil or walnut oil: Avocado oil has a similar healthy fat profile and a very neutral flavor, making it a great alternative for the dressing. Walnut oil offers a distinct nutty flavor that can add a new dimension to the salad, though it’s best for a cooler dressing.

  • Lemon juice – Substitute with lime juice or apple cider vinegar: Lime juice provides a similar bright acidity and citrusy flavor, offering a slightly different aromatic twist. For a non-citrus alternative, a good quality apple cider vinegar can provide tanginess and a hint of fruity undertone.

  • Salt – Substitute with soy sauce or tamari: For an umami-rich salty kick, a dash of low-sodium soy sauce or tamari (for gluten-free) can transform the flavor profile, adding depth and a savory complexity that’s truly unique.

  • Black pepper – Substitute with white pepper or a pinch of red pepper flakes: White pepper offers a similar heat and peppery flavor without visible black flecks, which can be desirable for presentation. For those who enjoy a bit of spice, a small amount of red pepper flakes can introduce a pleasant warmth.

Beyond the Bowl: Alternative Recipes Similar to This Lentil Avocado Salad

Mediterranean Quinoa Salad: Embark on a culinary journey to the vibrant shores of the Mediterranean with this irresistibly refreshing quinoa salad. It’s generously packed with cool, crisp cucumbers, sweet cherry tomatoes, briny Kalamata olives, and creamy feta cheese, creating a delightful symphony of textures and tastes. A generous drizzle of fragrant olive oil and a squeeze of bright lemon juice expertly ties all these wonderful flavors together, making it a close cousin in its fresh, wholesome appeal.
Chickpea Avocado Smash: For an incredibly quick, easy, and satisfying meal, you absolutely must try this creamy chickpea and avocado smash. It’s lusciously creamy, packed with nutrients, and unbelievably versatile, perfect served on crispy toast, as a vibrant dip with pita bread, or even as a sandwich filling. Add a sprinkle of finely minced red onion and a dash of zesty black pepper for an extra layer of flavor and a delightful kick.
Roasted Vegetable Couscous: Savor the comforting, earthy goodness of tender roasted vegetables, perfectly paired with fluffy, light couscous. This delightful dish is a true symphony of flavors and colors, featuring tender zucchini, sweet bell peppers, and subtly sweet carrots, all roasted to caramelized perfection and then tossed with a hint of fragrant olive oil and fresh herbs. It offers a warm alternative with similar fresh veggie vibes.
Caprese Stuffed Avocados: Elevate your avocado game to new heights with this sophisticated Caprese-inspired twist. Luscious, juicy tomatoes, incredibly creamy fresh mozzarella, and fragrant fresh basil leaves come together harmoniously, beautifully nestled inside a perfectly ripe avocado half. Drizzled with a sweet and tangy balsamic glaze, this creation delivers a burst of classic Italian flavors and a delightful presentation.
Spinach and Lentil Soup: For a comforting and incredibly hearty meal, warm up with a nourishing bowl of spinach and lentil soup. This truly comforting dish is exceptionally rich in vital nutrients and deep, satisfying flavor, featuring tender, protein-packed lentils, vibrant fresh spinach, and a medley of aromatic spices. It’s the perfect option for a cozy night in, offering similar core ingredients in a completely different format.

Maximizing Freshness: How to Store or Freeze Your Lentil Avocado Salad

  • Always allow the cooked lentils to cool completely to room temperature before combining them with other ingredients or storing them. This crucial step prevents condensation from forming within the container, which can lead to a soggy salad and compromise the crispness of the vegetables.

  • Once cooled and assembled, transfer your lentil avocado salad into an airtight container. The key is to minimize the amount of air exposure, which is the primary culprit behind avocado browning. A container that fits the salad snugly is ideal.

  • If you intend to store the salad for more than a single day, a strategic tip is to keep the diced avocados separate from the rest of the salad components. Add them in just before you are ready to serve. This method significantly helps to preserve their vibrant green color and delicate creamy texture.

  • Store the entire salad in the refrigerator for a maximum of up to 3 days. While the flavors will continue to meld and deepen beautifully over this period, be aware that the avocados, even with precautions, may gradually lose some of their initial fresh appearance and firm texture.

  • For freezing, it is imperative to omit the avocados entirely. Avocados do not freeze well; they tend to become watery, discolored, and mushy upon thawing. You can always add freshly diced avocados to the thawed salad just before serving.

  • To freeze the salad (without avocados), place the lentil and vegetable mixture into a freezer-safe container or a heavy-duty resealable freezer bag. Press out as much air as possible to prevent freezer burn, which can significantly affect the texture and flavor of the vegetables.

  • Clearly label the container with the date of freezing and its contents. This simple practice ensures you can easily track its freshness and avoid any confusion in your freezer.

  • The avocado-free salad can be frozen for up to 1 month. When you’re ready to enjoy it again, transfer it to the refrigerator to thaw overnight. Once thawed, give it a good gentle toss and then incorporate freshly diced avocados before serving.

  • To refresh the salad after thawing and adding fresh avocado, consider giving it an extra squeeze of fresh lemon juice and a final drizzle of olive oil. This will revive the flavors and bring back that fresh-made zing.

Enjoying Leftovers: How to Reheat Your Lentil Avocado Salad

  • If you prefer a warm salad or need to gently warm the components, separate the lentils from the other fresh ingredients (especially the avocado). Gently warm the lentils in a skillet over low heat, adding a splash of fresh olive oil or a little vegetable broth to prevent them from sticking and to add moisture. Stir occasionally until they are just heated through. It’s crucial to avoid overheating, as this can negatively impact the delicate texture of any remaining avocados or cherry tomatoes if they are mixed in.

  • Alternatively, for a quick and convenient reheating of the lentils, use a microwave-safe dish. Place only the lentils in the dish, cover them with a damp paper towel to retain moisture, and microwave on medium power. Heat them in short 30-second intervals, stirring thoroughly between each, until they reach your desired warmth. Once warmed, gently mix the heated lentils back into the fresh avocados, cucumber, and other vibrant ingredients.

  • For many, this lentil avocado salad is truly best served cold or at room temperature. If you prefer a refreshing, chilled salad, simply remove it from the refrigerator and allow the lentils and other components to naturally come to room temperature for about 15-20 minutes before serving. This method ensures that the avocados and cucumber remain wonderfully crisp and refreshing, preserving the salad’s original texture and vibrancy.

  • For a creative and slightly different twist on leftovers, transform your salad into a delightful warm wrap. Follow the instructions to heat the lentils as described above. Once warm, combine them with the fresh avocados, sweet cherry tomatoes, and crisp cucumber, then spoon this delicious mixture into a warm tortilla or a soft flatbread for a quick and satisfying meal.

Equip Your Kitchen: Essential Tools for Making This Salad

  • Pot: A medium-sized saucepan or pot is essential for boiling the lentils until they achieve that perfect tender-but-firm consistency.

  • Strainer: An indispensable tool for efficiently draining the cooked lentils, ensuring no excess water dilutes your salad’s flavors.

  • Large Mixing Bowl: A spacious bowl is necessary to comfortably combine all the salad ingredients without spillage, allowing for gentle tossing.

  • Sharp Knife: A good quality, sharp chef’s knife or paring knife is crucial for precisely dicing the avocados, cucumber, and finely chopping the red onion.

  • Cutting Board: Provides a stable, safe, and clean surface for all your chopping, slicing, and dicing tasks, protecting your countertops.

  • Measuring Cup: Useful for accurately measuring the dry lentils and other volumetric ingredients, ensuring consistent results every time.

  • Measuring Spoons: Handy for precise measurement of smaller quantities, such as olive oil, lemon juice, salt, and pepper.

  • Large Spoon or Spatula: Ideal for gently tossing the salad ingredients together, especially when incorporating the delicate avocado, to maintain texture.

  • Citrus Juicer: While optional, a small citrus juicer makes extracting the maximum amount of fresh, zesty lemon juice effortless and mess-free.

  • Refrigerator: An essential appliance for chilling the salad before serving, allowing the flavors to meld and enhancing its refreshing quality.

Smart Strategies: How to Save Time on Making This Lentil Avocado Salad

Pre-cook lentils: This is a game-changer for meal prep. Cook a larger batch of lentils at the beginning of the week and store them in an airtight container in the fridge. This way, you can literally assemble your vibrant salad in minutes whenever hunger strikes, eliminating the 20-minute cooking time for each meal.

Use pre-chopped veggies: Don’t hesitate to take advantage of the convenience of pre-chopped cucumbers, red onions, or even halved cherry tomatoes available in many grocery stores. While slightly more expensive, they drastically cut down on your prep work and cleaning time.

Lemon juice hack: While fresh is always best, using good quality bottled lemon juice can be a time-saver when you’re in a rush or don’t have fresh lemons on hand. Just be sure to pick a brand that tastes fresh and doesn’t contain added sugars or preservatives to keep the flavor pure.

Chill in advance: This salad tastes even better after the flavors have had a chance to meld. Prepare the salad (minus the avocado, if storing for longer) a few hours or even a day ahead and let it chill in the fridge. This makes it a perfect grab-and-go option, ready to serve exactly when needed.

Batch prep dressing: Whisk together a larger batch of the olive oil and lemon juice dressing with salt and pepper. Store it in a sealed jar in the fridge. You can then simply drizzle it over your assembled salad for instant flavor, saving you the step of measuring and mixing each time.

Lentil Avocado Salad

A fresh, healthy, and protein-packed salad combining hearty lentils with creamy avocado, vibrant vegetables, and a zesty lemon-olive oil dressing. Perfect for a light meal or side dish.

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Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Salad, Lunch, Side Dish
Cuisine: Vegetarian, Vegan, Mediterranean
Servings: 4 servings
Calories: 300 kcal

Ingredients 

Main Ingredients

  • 1 cup Lentils rinsed (brown or green work best)
  • 2 Avocados ripe, diced just before serving
  • 1 cup Cherry Tomatoes halved (use mixed colors for extra vibrancy)
  • 1 Cucumber diced (English or Persian cucumbers preferred)
  • ¼ cup Red Onion finely chopped (rinse with cold water for a milder flavor)
  • 2 tablespoons Extra Virgin Olive Oil (or avocado oil)
  • 1 Lemon freshly juiced (approximately 2-3 tablespoons)
  • to taste Salt (sea salt or kosher salt)
  • to taste Black Pepper (freshly ground for best flavor)

Instructions 

  1. 1. Rinse the lentils thoroughly under cold water. In a medium pot, bring 3 cups of water (or vegetable broth for extra flavor) to a boil. Add the rinsed lentils, reduce heat to a simmer, cover, and cook for approximately 20 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and spread the cooked lentils on a plate to cool completely.
  2. 2. While the lentils are cooling, prepare your fresh vegetables. In a large mixing bowl, combine the cooled lentils, diced ripe avocados (toss lightly with a squeeze of lemon juice to prevent browning), halved cherry tomatoes, diced cucumber, and finely chopped red onion.
  3. 3. In a small bowl, whisk together the extra virgin olive oil and freshly squeezed lemon juice. Pour this dressing over the salad ingredients. Season generously with salt and freshly ground black pepper to taste. Using a large spoon or spatula, gently toss the salad to ensure all ingredients are evenly coated and the avocado remains intact.
  4. 4. For optimal flavor, serve the lentil avocado salad immediately, allowing you to enjoy the fresh textures and vibrant colors. Alternatively, for a more chilled and melded flavor profile, cover the bowl and refrigerate for at least 30 minutes before serving. Enjoy your delicious and healthy creation!

Nutritional Value

Calories: 300kcal | Carbohydrates: 35g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Sodium: 200mg | Potassium: 700mg | Fiber: 12g | Sugar: 5g | Vitamin A: 300IU | Vitamin C: 25mg | Calcium: 50mg | Iron: 3mg

Keywords

Healthy, Quick, Easy, Vegan, Vegetarian, Protein-Rich, Fresh Salad, Meal Prep
Tried this recipe?Let us know how it was!
Frequently Asked Questions (FAQ) About Lentil Avocado Salad:
How can I make sure the lentils are cooked perfectly and not mushy?
I typically cook my lentils in boiling water or broth for about 20 minutes, but it’s vital to start checking them around the 15-minute mark. You’re looking for lentils that are tender and cooked through, but still retain a slight firmness and their shape. Overcooked lentils can become mushy, which isn’t ideal for a salad. Once they’re done, I drain them immediately and spread them out on a plate to cool down quickly, preventing them from continuing to cook in their own heat. Using brown or green lentils also helps, as they hold their shape better than red lentils.
Can I prepare this salad in advance for meal prep?
Absolutely! This salad is fantastic for meal prep, especially if you plan strategically. I often cook the lentils a day or two in advance and store them separately in the fridge. For the salad itself, you can combine the cooled lentils, cherry tomatoes, cucumber, and red onion, and keep it chilled. However, I strongly recommend dicing and adding the avocados just before serving to maintain their fresh green color and creamy texture. If you must add them earlier, toss them liberally with lemon juice. The flavors actually deepen beautifully after a few hours in the fridge!
What can I substitute for cherry tomatoes if I don’t have them?
If you’re out of cherry tomatoes, I’ve found that diced regular tomatoes work just fine as a substitute. The key is to choose ripe, flavorful tomatoes. For larger varieties like Roma or beefsteak, make sure to remove the seeds and any excess watery pulp before dicing to prevent the salad from becoming overly moist. Grape tomatoes are also an excellent, direct swap for cherry tomatoes, offering similar sweetness and size.
How do I keep the avocados from browning too quickly in the salad?
Keeping avocados green is a common challenge! My best trick is to dice the avocados just before you’re ready to mix and serve the salad. Immediately after dicing, give them a light toss with a bit of the lemon juice intended for the dressing. The acid in the lemon juice acts as a natural antioxidant and significantly slows down the browning process. Storing the salad in an airtight container with minimal air exposure also helps, and for best results, aim to serve the salad within a few hours of adding the avocado.
Is there a way to add more protein to this lentil avocado salad?
Certainly! This salad is already quite protein-rich due to the lentils, but if you’re looking to boost it further, there are several delicious options. Sometimes I like to crumble some tangy feta cheese or goat cheese directly into the salad for a creamy, salty kick and extra protein. Grilled chicken or shrimp, diced and added, makes it a complete, heartier main course. For a vegetarian boost, a handful of toasted nuts like walnuts or pecans, or even some crumbled firm tofu, can also add protein and a lovely textural contrast. Cooked chickpeas or black beans are also fantastic for an extra plant-based protein punch.
Can I use different types of lentils for this recipe?
Yes, absolutely! While brown or green lentils are generally recommended for salads because they hold their shape well and have a good texture, you can experiment. French Le Puy lentils are also excellent; they have a peppery flavor and maintain their firmness beautifully. Red lentils, however, tend to break down and become quite soft or mushy when cooked, making them better suited for soups or stews where a creamy texture is desired, rather than a salad where you want distinct pieces. Stick to brown, green, or black (Beluga) lentils for the best salad results.

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