Electric Pressure Cooker: Perfect Recipes To Get Meals On The Table In No Time (Clean Eating, Paleo, AIP, Gluten Free, Vegan, Healthy Diets, Nourishing, Cookbook) (14 page)
Authors: Healthy Living
Yield:
2
servings
Preparation Time:
15 minutes
Cooking Time:
15 minutes
Ingredients:
2 tablespoons olive oil, divided
2 (4-ounce) skinless, bone-in chicken breasts
Salt and freshly ground black pepper, to taste
1 large onion, chopped finely
1/3 cup capers
½ cup fresh parsley, minced
1¾ cups chicken broth
¼ cup balsamic vinegar
1 tablespoon water
1 tablespoon corn starch
Method:
1.
Select the browning
mode for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat 1 tablespoon of oil.
3.
Add chicken breasts
in batches and sprinkle with salt and black pepper.
4.
Cook for about 5
minutes or till browned from both sides. Transfer the breasts into a bowl.
5.
Heat the remaining
oil.
6.
Add onion and sauté
for about 4-5 minutes.
7.
Add capers and
parsley and sauté for about 1 minute.
8.
Add cooked chicken,
broth and vinegar and stir to combine.
9.
Close the cooker by
locking the lid.
10.
Set
the pressure cooker on high pressure. Cook for about 13 minutes.
11.
Unplug
the pressure cooker and by using the quick release method, release the
pressure.
12.
Carefully,
uncover the pressure cooker after valve drops completely.
13.
Transfer
chicken breasts to a plate and cover with a foil to keep them warm.
14.
Meanwhile
in a small bowl, mix together corn starch and water.
15.
Now,
select the simmer mode of pressure cooker.
16.
Add
cornstarch mixture in pressure cooker, stirring continuously.
17.
Cook
for about 2-3 minutes or till desired thickness.
18.
Season
with salt and black pepper and unplug the pressure cooker.
19.
Pour
sauce over chicken breasts and serve.
Nutritional Information per
Serving:
Calories:
360
Fat:
19.6g
Sat Fat:
3.9g
Carbohydrates:
14.7g
Fiber:
2.8g
Sugar:
4.1g
Protein:
31.4g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
25 minutes
Ingredients:
1
(15-ounce) can tomato sauce
1 (28-ounce) can diced tomatoes
1 cup water
4 garlic cloves, minced
1 tablespoon Italian seasoning
2 (19-ounce) packages Italian sausages, sliced
2 large red bell peppers, seeded and sliced
2 large yellow bell peppers, seeded and sliced
Method:
1.
In an electric
pressure cooker, mix together all ingredients except bell peppers.
2.
Place the bell
peppers over sausage mixture.
3.
Close the cooker by
locking the lid.
4.
Set the pressure
cooker on high pressure. Cook for about 25 minutes.
5.
Unplug the pressure
cooker and by using the quick release method, release the pressure.
6.
Carefully, uncover
the pressure cooker after valve drops completely.
7.
Add remaining
ingredients except tortillas and stir to combine.
Nutritional Information per
Serving:
Calories:
530
Fat:
43.3g
Sat Fat:
15.3g
Carbohydrates:
13.2g
Fiber:
3.7g
Sugar:
8.5g
Protein:
21.7g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
27 minutes
Ingredients:
1 tablespoon olive oil
1-pound chuck roast beef, trimmed and cut into thin strips
Salt and freshly ground black pepper, to taste
1 small onion, chopped
2 garlic clove, minced
Pinch of red pepper flakes, crushed
½ cup beef broth
¼ cup soy sauce
2 tablespoons brown sugar
1 tablespoon corn starch
1½ tablespoons cold water
¾ pound broccoli florets
2 tablespoons water
2 tablespoons Fresh Cilantro Leaves, chopped
Method:
1.
Select the browning
mode for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add beef and sprinkle
with salt and black pepper.
4.
Cook for about 5
minutes or till browned from all sides.
5.
Transfer the beef
into a bowl.
6.
Now, add onion and
sauté for about 4-5 minutes.
7.
Add garlic and red
pepper flakes and sauté for about 1 minute.
8.
Add broth, soy sauce
and brown sugar and stir well. Stir in beef.
9.
Close the cooker by
locking the lid.
10.
Set
the pressure cooker on high pressure. Cook for about 12 minutes.
11.
Unplug
the pressure cooker and by using the quick release method, release the
pressure.
12.
Meanwhile
in a small bowl, mix together corn starch and cold water.
13.
Add
cornstarch mixture in pressure cooker, stirring continuously.
14.
Now,
select the simmer mode of pressure cooker and cook for about 4-5 minutes or
till desired thickness.
15.
Meanwhile
in a large microwave safe bowl, add broccoli and 2 tablespoons of water.
16.
Microwave
on high for 3-4 minutes or till broccoli becomes tender.
17.
Add
broccoli in pressure cooker and stir well.
18.
Serve
hot.
Nutritional Information per
Serving:
Calories:
392
Fat:
18.9g
Sat Fat:
6.3g
Carbohydrates:
15.8g
Fiber:
2.8g
Sugar:
7g
Protein:
39.5g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
31 minutes
Ingredients:
1 tablespoon olive oil
1-pound boneless beef, trimmed and sliced into thin strips
Salt and freshly ground black pepper, to taste
2 cups tomatoes, chopped finely
1½ cups canned tomato sauce
2 garlic cloves, minced
1 teaspoon dried thyme, crushed
1 cup water
1 large onion, sliced into ½-inch thick strips
2 large green bell peppers, seeded and sliced into ½-inch thick strips
2 large red bell pepper, seeded and sliced into ½-inch thick strips
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add beef and sprinkle
with a little salt and black pepper.
4.
Cook for about 5-6
minutes or till browned from all sides.
5.
Transfer the beef
into a bowl.
6.
Now, add tomatoes,
tomato sauce, garlic, thyme, salt, black pepper and water in the bottom of
pressure cooker and stir to combine.
7.
Add beef, onion and
bell peppers.
8.
Close the cooker by
locking the lid.
9.
Set the pressure
cooker on high pressure. Cook for about 25 minutes.
10.
Unplug
the pressure cooker and by using the quick release method, release the
pressure.
11.
Carefully,
uncover the pressure cooker after valve drops completely.
12.
Serve
hot.
Nutritional Information per
Serving:
Calories:
348
Fat:
11.5g
Sat Fat:
3.3g
Carbohydrates:
22.5g
Fiber:
6.8g
Sugar:
14.8g
Protein:
38.6g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
6 minutes
Ingredients:
1¼ cups plus 2 tablespoons water,
divided
1 cup long grain white rice
Salt, to taste
1 cup salsa
3 cups cooked chicken, chopped
2 tablespoons teriyaki sauce
1/3 cup chunky peanut butter
½ teaspoon ground ginger
1 teaspoon red chili powder
¼ cup light brown sugar
For Tortillas:
8 flour tortillas, warmed
2 cups lettuce leaves, shredded
½ cup cream
Method:
8.
In an electric
pressure cooker, mix together 1¼ cups of water, rice and salt.
9.
Close the cooker by
locking the lid.
10.
Set
the pressure cooker on high pressure. Cook for about 3 minutes.
11.
Unplug
the pressure cooker and by using the quick release method, release the
pressure.
12.
Carefully,
uncover the pressure cooker after valve drops completely.
13.
Add
remaining ingredients except tortillas and stir to combine.
14.
Now,
select the sauté mode.
15.
Bring
to a boil. Cook, stirring occasionally for about 2-3 minutes.
16.
Divide
chicken mixture and lettuce in warm tortillas evenly.
17.
Top
with cream. Roll the wraps and serve.
Nutritional Information per
Serving:
Calories:
322
Fat:
8.8g
Sat Fat:
2g
Carbohydrates:
39.8g
Fiber:
3.4g
Sugar:
7.6g
Protein:
21.8g
Yield:
8
servings
Preparation Time:
20 minutes
Cooking Time:
25 minutes
Ingredients:
For Beef:
4 pounds’ boneless pork shoulder, cubed
Salt and freshly ground black pepper, to taste
½ cup fresh lemon juice
¼ cup water
2 tablespoons olive oil
For Yogurt Sauce:
1 cup plain Greek yogurt
1 garlic clove, minced
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper, to taste
For Wraps:
1 small cucumber, peeled, shredded and
squeezed
1 tomato, seeded and chopped
2 cups lettuce, shredded
8 flour tortillas, warmed
Method:
1.
In the pot of an
electric pressure cooker, mix together all pork ingredients.
2.
Close the cooker by
locking the lid.
3.
Set the pressure
cooker on high pressure. Cook for about 25 minutes.
4.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
5.
Carefully, uncover
the pressure cooker after valve drops completely.
6.
With a slotted spoon,
transfer the pork into a bowl.
7.
Meanwhile in a bowl,
mix together all sauce ingredients.
8.
In another bowl, mix
together cucumber, tomato and lettuce.
9.
Divide pork and salad
mixture in warm tortillas evenly.
10.
Top
with yogurt sauce. Roll the wraps and serve.
Nutritional Information per
Serving:
Calories:
436
Fat:
12.4g
Sat Fat:
3.5g
Carbohydrates:
15.9g
Fiber:
2.3g
Sugar:
3.8g
Protein:
62.8g
