Tag Archives: Healthy Eating

Honey Garlic Instant Pot Chicken Breasts

Honey Garlic Instant Pot Chicken Breasts

Ingredients

1/3 C. water or vegetable broth or chicken broth

¼ C. low sodium soy sauce

¼ C. honey

2 cloves garlic minced

¼ tsp. black pepper

1 1/2 pounds boneless skinless chicken breasts

2 tsp. cornstarch

Directions

1. Combine water or broth, soy sauce, honey, garlic and pepper in Instant Pot. Stir. Next, add the chicken breasts to the Instant Pot. Close the lid and turn the steam valve to the sealing position. Set Instant Pot to pressure cook/manual, high pressure. Set the cook time according to the size of your chicken breasts. For fresh: 8 minutes for small (7-8 ounce) chicken breasts, 10 minutes for medium (10 ounce) chicken breasts, or 11 minutes for large (12 ounce) chicken breasts.

2. The Instant Pot will take about 10 minutes to come to pressure and then will start counting down the cook time. When it beeps to let you know the cook time has finished, carefully quick release the pressure by using the handle of a long spoon to turn the steam valve to venting. (If your chicken breasts were frozen, do a 10 minute natural release instead of a quick release. Just leave the Instant Pot alone for 10 minutes before turning the steam valve to the venting position.)

3. Wait for the steam to escape and the pin to drop down. Then, carefully remove the lid. Use an instant read thermometer to test the internal temperature of the chicken. It should be at least 165 degrees F. If the temperature is lower, finish cooking the chicken using the Instant Pot’s saute mode. Remove chicken to a clean plate or cutting board.

4. In a small bowl, stir together the two teaspoons cornstarch and one tablespoon of water. Turn the Instant Pot on saute mode and stir in the cornstarch mixture. Cook, stirring, until the liquid has thickened, 2-3 minutes. Turn off Instant Pot and remove the inner pot to stop the cooking process. Slice the chicken and stir it back into the sauce in the pot. Serve with rice and vegetables, or as desired.

**For frozen chicken breasts, add 3 minutes to the cooking times listed in step 4, and pressure cook (manual) at high pressure. Be sure that your chicken breasts are not stuck together as that will increase the pressure cook time.**

Notes

To Cook in a Slow Cooker:

1. Stir together water or broth, soy sauce, honey, garlic and pepper in slow cooker insert. Add the chicken.

2. Cover and cook on low for 3-4 hours or high for 2 hours, until chicken reaches an internal temperature of at least 165 degrees F.

3. Remove chicken to a clean plate or cutting board. Turn slow cooker to high setting.

4. In a small bowl, stir together 2 teaspoons cornstarch and 1 tablespoon water. Stir this into the liquid in the slow cooker and cook on high until thickened, about 20 minutes. Slice or shred the chicken and stir it into the sauce in the slow cooker. Serve with rice and vegetables, or as desired.

To Make as a Freezer Meal:

1. Add water or broth, soy sauce, honey, garlic, pepper and chicken to a heavy duty zip top freezer bag.

2. Freeze flat for up to 3 months.

3. When ready to cook, thaw in cool water just until sauce is thawed. Transfer to Instant Pot and cook as directed above.

Source Kristine’s Kitchen Blog

Energy Chocolate Granola Bites

– Chocolate Granola Bites –

• 1 Tbsp Coconut oil

• 11/2 Cups Old-fashioned oats

• 1/2 C. Sliced almonds

• 1/2 C. Pure maple syrup

• 1/3 C. Almond butter

• 1/2 C. Dark chocolate chips

• 1/2 C. Dried cherries or craisins

1. Add oil to the cooking pot. Press start/stop on the unit to start the sear/saute function Heat the oil until hot approximately three minutes.

2. Add the oats and the almonds and cook, stirring occasionally, until very lightly, golden and fragrant about six minutes.

3. Add maple syrup and almond butter and stir until oats and almonds are completely coated.

4. Add chocolate chips and dried fruit. Stir until chocolate is fully melted and all ingredients are well combined.

5. Allow mixture to cool for about five minutes then shape into 18 balls (about 1 heaping tablespoon each), transferring them to a plate or small rimmed baking sheet. Refrigerate until firm about twenty minutes. Serve or store airtight in the fridge for up to five days.

Source CHEF iQ

Zesty Lemon Garlic Chicken

INSTANT POT/PRESSURE COOKER LEMON GARLIC CHICKEN

Ingredients


6-8 boneless chicken thighs skinless or with skin* *sea salt and pepper, to taste

1/2 tsp. garlic powder


2 Tbsp. olive oil

3 Tbsp. butter divided

1/2 small onion, chopped

4 garlic cloves, sliced or minced

1 1/2 Tbsp. Italian seasoning

Juice and zest of one lemon

1/3 C. homemade or low sodium chicken broth

Directions

1. Season chicken with salt, pepper and garlic powder. Press the Sauté function (Normal setting on the Instant Pot and add the olive oil to the pot.

2. Place the chicken in the Instant Pot and allow to sear on each side for two minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside.

3. Melt the butter in Instant Pot and stir in the onions and garlic. Add lemon juice to deglaze pan. Cook for one minute then add Italian seasoning, lemon zest, and chicken broth. Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEAL.

4. Select the Manual (older model or Pressure Cook (newer model button and adjust the timer to seven minutes. It will take about five-ten minutes to come to pressure and start counting down.

5. When done, allow to naturally release for two-three minutes then using a long spoon push the valve to RELEASE, then remove your Instant Pot lid.

7. Sprinkle with chopped parsley and serve hot with your favorite sides. Spoon sauce over chicken and garnish with lemon slices, if desired.

(**If you want to thicken the sauce – make a cornstarch slurry using 1 teaspoon of cornstarch whisked with 2 teaspoons cold water and stir in the Instant Pot. Press SAUTE and allow to bubble and thicken up. )

Source The Recipe Critic

Sauteed Green Beans with Garlicky butter

Sauteed Green Beans

Ingredients

1 lb fresh green beans (washed, ends trimmed)

1/4 C. water

2 Tbsp. unsalted butter (see *)


4 cloves garlic (minced)

1/2 tsp. flaky sea salt (see **)

Directions

1. Add green beans and water to a 12-inch pan and cover with a lid. Bring to a simmer, reduce heat and keep at a simmer for three minutes. Remove the lid. If all water has evaporated, add butter and garlic right away. If there is still liquid in the pan, simmer uncovered for 1 minute to evaporate it off.

2. Make a space in the middle of the green beans. Add the butter and garlic and allow garlic to cook in the butter for at least 1 minute, or until starting to turn golden. Toss beans in garlic and butter. Sprinkle with flaky sea salt.

Source Sweet Peas and Saffron

Sweet and savory Brussels sprouts

Honey Balsamic Roasted Brussels Sprouts

Ingredients

1.5 lbs fresh or frozen Brussels sprouts see note

3 Tbsp olive oil

1/2 tsp salt

1/4 tsp black pepper

2 Tbsp balsamic vinegar

2 tsp honey

Directions

1. Preheat oven to 425 degrees F. Line a large baking sheet with foil or parchment paper. Trim ends from each Brussels sprout. If needed, peel off the wilted outer leaves and discard. Cut each in half.

3. Arrange the Brussels sprouts on the prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly. Spread vegetables into a single layer, making sure there is no overlap.

4. Roast Brussels sprouts for eighteen -twenty minutes or until you see browned caramelized edges. Remove from oven.

5. In a small mixing bowl, whisk together honey and balsamic vinegar. Pour mixture over roasted veggies. Toss to coat evenly. Serve right away.

Source Crunchy Creamy Sweet

Oven-Baked Split Chicken Breasts

Simple Oven Baked Split Chicken Breasts are a healthy choice for any dinner! These flavorful bone-in baked chicken breasts turn out beautifully with a crispy seasoned skin while retaining their juices for perfect, tender, moist chicken meat!

Oven-Baked Split Chicken Breasts (Bone-In)

Ingredients

2.5-3 lbs bone-in skin on split chicken breasts (brands will vary, but this will typically be 2-4 chicken breasts)

1 Tbsp. olive oil (extra virgin)

1/2 tsp. salt

1/4 tsp. ground pepper

1/4 tsp. onion powder

1/4 tsp. garlic powder

1/4 tsp. paprika

Directions

1. Preheat your oven to 400 degrees F (205 degrees C) Line a rimmed baking sheet with parchment paper or aluminum foil (or coat a baking dish with olive oil or non-stick cooking spray).

2. Rinse and pat dry your split chicken breasts. Coat with olive oil, rubbing the olive oil into the skin and breast surface side that will be facing upward during cooking.

3. Place the chicken breasts, skin side up, on your prepared baking sheet. Season each piece of chicken, sprinkling with combined spices: salt, pepper, onion powder, garlic powder, and paprika.

4. ”For extra crispy chicken skin, heat a skillet or frying pan to medium high heat. No need to add oil (it’s already on your split chicken breasts), place the seasoned chicken breasts skin side down and sear for three-four minutes or until nicely golden brown. Then place onto your baking sheet and continue with steps 5 & 6.

5. Bake for forty – forty-five minutes or until the internal temperature reaches a minimum of 165 degrees F (74 degrees C) when checked with a meat thermometer. *Check next to the bone at the deepest (thickest) point in the breast meat.

6. Remove the baked chicken from the oven and allow it to sit for three-five minutes before being served.

Source Bake it with Love

Slowly cooked pork chops in lemon pepper

This Crock Pot Lemon Pepper Pork Chops recipe is quick to make and is so tasty!

CROCK POT LEMON PEPPER PORK CHOPS

Ingredients

Cooking spray

1-2 lbs bone-in pork chops

Lemon pepper seasoning

Salt

Directions

1. Lightly grease your crockpot with cooking spray. Line a sheet of wax paper on your kitchen counter and place your chops onto the paper. Sprinkle with lemon pepper seasoning and salt.

2. Place the pork chops into the crockpot. Cover and cook on low for seven – eight hours or high for three and half – four hours. Serve with a green vegetable or salad.

Source Recipes that crock

Garlic-Parm Zucchini Sauté

Garlic-Parm Zucchini Sauté

INGREDIENTS

1 Tbsp. extra-virgin olive oil

2 cloves garlic, minced

3 large zucchini, cut into rounds

1/2 tsp. dried oregano

1/2 tsp. Kosher salt

Freshly ground black pepper

Pinch of crushed red pepper flakes

1/4 c. freshly grated Parmesan

DIRECTIONS

1. In a large skillet over medium heat, heat oil. Add garlic and cook until fragrant, approximately thirty seconds. Add zucchini and oregano. Cook until zucchini is tender, about ten minutes. Season with salt, pepper, and a pinch red pepper flakes. Top with Parmesan and serve warm.

Source Delish

Keto Taco Casserole

A cheesy keto taco casserole that is excellent for family dinners and potlucks alike!

Keto Taco Casserole

Ingredients

2 lbs ground beef or turkey

1/2 large onion, diced

2 cloves garlic, minced

1/2 large bell pepper, diced

1 packet of taco seasoning (or 4 tablespoons of homemade taco seasoning)

4 eggs

2 C. Mexican cheese, shredded

Directions

Preheat the oven to 350°

1. In a skillet heated on medium-high heat, cook the ground beef with the green peppers, onions, and garlic. Once the beef is no longer pink, drain the excess oil using a strainer and return the beef mixture back to the pan. Stir in the taco seasoning.

2. Transfer the beef mixture to a casserole dish and spread it out evenly. In a small bowl, combine the eggs and half of the shredded cheese. Stir the mixture until the eggs are lightly beaten. Next, pour the egg mixture evenly over the beef into the casserole dish. Mix the casserole a bit to ensure that the cheese gets in between the meat.

3. Top the casserole evenly with the remaining cheese, and bake uncovered in the preheated oven for twenty-five minutes, or until the cheese is melted and bubbly. Once the casserole is done, remove it from the oven and top with your favorite keto taco toppings like tomatoes, green onions, and sour cream. Serve immediately.

Source Curbing Carbs

Sauteed Brussels Sprouts with Garlic and Parmesan

Sauteed Brussels Sprouts with Garlic and Parmesan

The most fabulous quick and easy Sauteed Brussels Sprouts recipe with garlic and parmesan. These tender Brussels sprouts are delicious plain, or with a balsamic drizzle.

Sauteed Brussels Sprouts Recipe with Garlic and Parmesan

Ingredients

1 1/2 lbs. Brussels sprouts

2 Tbsp. olive oil

1 tsp. salt

1/4 tsp. black pepper

2 Tbsp butter

2 tsp. minced garlic

1/4 C. grated parmesan cheese

Directions

1. Heat olive oil in a large skillet over medium heat. Toss the Brussels sprouts and toss to coat. Spice up with salt and pepper. Cook, undisturbed, for approximately six-eight minutes, then stir and cook another six-eight minutes until Brussels sprouts are fork-tender.

2. Add butter and garlic to the pan. Stir until butter is fully melted and garlic is fragrant. Stir in parmesan cheese. Cook one-two minutes longer. Serve immediately.

Source Creme De La Crumb

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