Tag Archives: Healthy Eating

Hummus Dip

Hummus

Ingredients

1 1/2 cups Dried chickpeas, soaked in cold water for at least 8 hours, drained

6 C. Water for cooking chickpeas

2 Garlic cloves

3 Tbsp. Fresh lemon juice

2 1/2 tsp. Kosher salt

1 tsp. Freshly ground black pepper

1/4 cup Tahini

3/4 cup Extra-virgin olive oil

Smoked paprika

Finely grated lemon zest

Olive oil

Directions

1. Add the drained chickpeas to the cooking pot. Add six cups of water. Close the lid and set to locked position. Set regulator to “Sealed.”

2. Set your instant pot to ‘Manual’ or ‘Pressure Cook’ function for thirty minutes. Once the cooking time is completed, let it pulse release. Remove the lid.

3. Drain the chickpeas into a strainer set over a bowl. Reserve approximately one cup of cooking liquid. Add the chickpeas to the bowl of a bowl of a food processor. Add garlic, lemon juice, pepper, salt and tahini and pulse to combine.

4. Add the reserved cooking liquid and and process until the mixture resembles a chunky purée. While food processor is running, slowly add the olive oil through the tube and process until smooth.

5. Transfer hummus to a serving bowl and garnish with paprika, lemon zest and a drizzle of olive oil if desired.

Source www.chefiq.com

Easy Mediterranean Instant Pot Chicken And Potatoes

Easy Mediterranean Instant Pot Chicken And Potatoes

INGREDIENTS:

2 Tbsp. olive oil

1/2 tsp. ground allspice (pimento)

1 tsp. smoked paprika

6 large chicken thighs bone in and skin on

1 C. (237mL) chicken broth or stock

1 tsp garlic purée

juice of 1 lemon

2 Tbsp honey

1 pound (453g) new potatoes halved

1 tsp. of fresh oregano

Directions

1. In a bowl, combine one tablespoon of the olive oil with salt, smoked paprika and allspice. Add in chicken thighs and coat well.

2. Heat the other one tablespoon of oil in the Instant Pot insert using the sauté mode, then add the chicken thighs and brown on both sides, for about six minutes total.

3. Switch off the Instant Pot and remove any excess oil. Pour in the chicken stock and deglaze the Instant Pot insert. Add in the rest of the ingredients, place on the lid, lock it and set the valve to the sealing position. Set the Instant Pot to manual pressure, high pressure for eight minutes.

4. When done, allow for a five minutes natural pressure release. Then perform a quick pressure release to remove any remaining pressure.

MAKE IT WITH GRAVY (OPTIONAL):

1. Remove all ingredients from the Instant Pot and set it to sauté mode. Make a paste of one tablespoon each cornstarch and water, and add to the Instant Pot.

2. Cook on sauté mode until it thickens, stirring occasionally to prevent burning.

Source Recipes from a pantry

AIR FRYER CRISPY EVERYTHING BAGEL & PARMESAN SEASONED BRUSSEL SPROUTS

AIR FRYER CRISPY EVERYTHING BAGEL & PARMESAN SEASONED BRUSSEL SPROUTS

INGREDIENTS

1 lb Brussel Sprouts

2 C. Water

2 Tbsp. Olive Oil

1/4 C. grated Parmesan Cheese

3-4 Tbsp. Everything Bagel seasoning (I love the Trader Joe’s one)

Directions

 1. Rinse Brussel the sprouts off and add them to a medium sauté pan with approximately two cups of water. Cover and cook over medium heat for about eight-ten minutes.

2. In a small bowl combine Parmesan cheese and everything bagel seasoning. Set aside. Next drain the Brussel sprouts and allow to cool, then slice them in half & quarter each Brussel sprout. (If you’re in a hurry, you can add Brussel sprouts to cold water with ice to cool faster.)

3. Next, add the cut up Brussel sprouts in a mixing bowl and toss with olive oil. Then toss them in the Parmesan cheese and everything bagel mixture. Then transfer the Brussel sprouts to the air fryer. Cook for fifteen- twenty minutes at 375-380°F or until crispy. Make sure to toss/shake a couple times during cooking.

Serve and Enjoy!

Source A Shade Of teal

Air Fryer Shrimp Taco Recipe

Air Fryer Shrimp Tacos

Ingredients

1 Lb Peeled, Deveined Shrimp

2 Tbsp Oil

1/2 tsp. Chili Powder

1/2 tsp. Garlic Powder

1/4 tsp. Cumin

1/4 tsp. Onion Powder

1/2 tsp. Salt

1 tsp. Pepper

4 Flour Tortillas

Green Shredded Cabbage

Sliced Avocado

Crumbled Cotija Cheese

Cilantro

Lime

Directions

1. Toss the shrimp with oil, chili powder, garlic powder, cumin, onion powder, salt and pepper. Transfer to greased air fryer basket.

2. Air fry at 400ºF for five-six minutes or until shrimp are cooked through.

3. Assemble tortillas with shrimp and cabbage. Place tacos in air fryer basket and air fry at 400ºF for 1 minute to warm tortillas.

4. Remove tacos from air fryer, add the toppings and serve.

Source Tasty Air Fryer Recipes

Hearty Sausage & Spinach Tortellini Soup

Instant Pot Creamy Sausage & Spinach Tortellini Soup

Ingredients

1 lb ground Italian sausage

1 medium yellow onion chopped

3 large carrots chopped

2 stalks celery chopped

3 cloves garlic minced

1 tablespoon Italian seasoning

1/2 teaspoon salt

1/2 teaspoon pepper

4 cups beef stock

1/4 cup cornstarch or flour

1/4 cup water

3 12 ounce cans evaporated milk

1 10 ounce packet fresh three cheese tortellini found in the refrigerated section of your grocer

2-1/2 cups fresh baby spinach

1 cup regular milk whole, reduced fat, fat free, ect.

Directions

1. Turn Instant Pot onto saute. When hot, add sausage and garlic and cook until meat is browned. When sausage is browned, add carrots, onion, and celery, and cook until fragrant (about three-four minutes).

2. Turn Instant Pot off and add salt, pepper, Italian seasoning, beef stock and tortellini. Turn Instant Pot on to manual high pressure for HALF the time it mentions on the back of the tortellini package. Mine said three minutes so I cooked it for 1 minute on manual high pressure.

3. When the timer is up, quick release the pressure. Turn Instant Pot off and then back onto saute. Add evaporated milk and regular milk, heat until boiling. While milk is heating, mix together cornstarch and water.

4. When milk comes to a boil, add cornstarch mixture and stir well. Cook for another minute then turn Instant Pot off. Add the spinach and stir until wilted. Let soup sit for two-three minutes to thicken.

Serve with crusty bread and enjoy!

Source I don’t have time for that

BUTTERY HERB INSTANT POT SALMON

Butter Herb Instant Pot Salmon

Ingredients

1 ½ lb salmon, fresh or frozen (can be cut into filets)

3 Tbsp. butter

¾ c water

2 garlic cloves, minced


½ tsp oregano (dried)

1 ½ tsp fresh thyme leaves (or 1/2 tsp dried thyme)


½ Tbsp. fresh dill (chopped, or 1/2 tsp dried dill)


½ tsp pepper


¼ tsp sea salt

lemon for serving (optional)

Directions

1. Pour water into pressure cooker and place steam rack in pot. Spray rack with cooking oil. Place salmon on top of rack. Season with salt, pepper, garlic, and herbs. Cut the butter into 1/4 in. pieces and spread on top of salmon.

2. Close Instant Pot and lock, set vent to sealing. Set to pressure cook on manual at five-six minutes for frozen or three-four minutes for fresh. 

3. When cooking cycle is done, do a quick release on your instant pot to release remaining pressure. Remove salmon and serve as desired with a squeeze of lemon! Refrigerate any leftovers.

Source Lemons and Zest

Healthy Chicken and quinoa burrito bowls

Instant Pot Chicken and quinoa burrito bowls

Ingredients

2 tsp. Taco seasoning

6 to 8 boneless, skinless chicken thighs, fat trimmed

2 Tbsp olive oil

3/4 C. Fresh refrigerated tomato salsa

1 C plus 1 tablespoon store bought chicken broth

3/4 C. Red Quinoa, rinsed

1 (15-ounce) can black beans, drained and rinsed

Salt and pepper

1 C. Guacamole

Directions

1. Rub the taco seasoning into the chicken. Pour the oil in pot, select sauté, and adjust to more/high heat. When the oil is hot, brown the chicken on one side only until golden brown, three minutes per batch. Press cancel . Drain the fat in the pot and return the pot to the appliance.

2. Add 1/2 cup of the salsa and 1/4 cup of the broth to the pot and scrape up the browned bits on the bottom of the pot. Add in the chicken and any accumulated juices to the pot. Spoon the remaining 1/4 cup of salsa over the chicken.

3. Place a tall trivet in the pot over the chicken. In a 7-inch metal baking pan, combine the quinoa and remaining 1/4 cup plus 1 tablespoon of chicken broth. Spoon the beans over the quinoa mixture, but don’t stir them in. Place the uncovered baking pan on trivet. Lock on the lid, select the pressure cook function, and adjust to high pressure for twelve minutes. Make sure the steam valve is in the sealing position.

4. When the cooking time is done, quick release the pressure. Remove the baking pan and trivet from the pot. Fluff the quinoa-bean mixture with a fork and season with salt and pepper. Divide the quinoa among bowls and top with the chicken and some of the cooking liquid from the pot. Top with guacamole. Sprinkle with the optional toppings, if using, and serve.

Source Instant Pot Miracle 6 Ingredients or less

Instant Pot Broccoli Cheddar Soup

Instant Pot Broccoli Cheddar Soup

Ingredients

1 Tbsp. Olive oil

1 medium yellow onion, chopped

1 lb broccoli crowns, florets left in 3-inch pieces, stems sliced

2 C. Store-bought vegetable or chicken broth or homemade

1 large (12-ounce) russet potato, peeled and chopped

Salt and freshly ground black pepper

1/2 C heavy cream, warmed

3/4 C grated aged cheddar cheese

1/2 to 3/4 tsp freshly grated nutmeg

Directions

1. Put the oil in the pot, select sauté, and adjust to normal medium heat. When the oil is high, and the onion and cook, stirring frequently, until beginning to brown, four minutes. Press cancel.

2. And the broccoli, broccoli, potatoes, one and a half teaspoons of salt if you grounds of pepper and stir to combine. Back on the lid, so I liked the pressure cooker function, and then just to high pressure for 10 minutes. Make sure the steam valve is in the sealing position.

3. When the cooking at time is up, let the pressure come down naturally for 10 minutes and then quick release the remaining pressure add the cream and cheese and whisk to combine and break up the vegetables season the soup with the nutmeg and additional salt and pepper.

Source Instant Pot Miracle 6 Ingredients or less

Instant Pot Salmon with Asparagus

Salmon with Asparagus

Ingredients

1/2-1 lb salmon

1.5 lb asparagus trimmed end

1 C. Cream Cheese

6 Tbsp. Mayo / (1/4 cup of butter can be added

2 Tbsp. Dijon mustard

Juice of 2 Lemons

Directions

1. In a small mixing bowl combine cream cheese, mayonnaise , mustard and lemon juice Rub the mixture all over the salmon.

2. Wrap each salmon and 3-4 asparagus stalks into 4 pieces of foil and let marinate for fifteen minutes.

3. Pour a cup of water into the instant pot and place the trivet. Place the foil wraps on top of the trivet.

4. Secure the lid and cook on manual mode for ten minutes (high). Once the fish is done, apply a quick pressure release. Open the lid and transfer the foil-wrapped salmon to a serving plate and serve with lemon wedges.

Source Instant Pot Cookbook for Beginners

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

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