¼ teaspoon garlic powder
1 cup carrots, chopped
2 tablespoons ghee, melted
1 yellow onion, chopped
2 cups cheddar cheese, shredded
1 cup coconut cream
Directions:
Set your instant pot on sauté mode, add ghee, heat it up, add onion, stir and cook for 2-3 minutes.
Add carrots, broccoli, stock, garlic powder, salt and pepper, stir, cover and cook on High for 5 minutes.
Add cream and cheese, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 320, fat 6, fiber 7, carbs 9, protein 12
Pork Chops and Gravy
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
3 bacon slices, chopped
3 garlic cloves, minced
1 tablespoon olive oil
1 small yellow onion, chopped
8 ounces mushrooms, sliced
4 pork chops, bone in
1 cup beef stock
1 teaspoon garlic powder
1 thyme sprigs, chopped
10 ounces cream of mushrooms
1 tablespoon parsley, chopped
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add bacon, stir and cook for 2 minutes.
Add garlic, onion and mushrooms, stir and cook for 3 minutes more.
Add pork chops, garlic powder, stock and thyme, stir, cover and cook on High for 20 minutes.
Add cream of mushrooms, stir, set the pot on simmer mode, cook for a few minutes and divide everything between plates.
Sprinkle parsley on top and serve.
Enjoy!
Nutrition: calories 400, fat 8, fiber 7, carbs 12, protein 17
Pork Bowls
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
2 pounds pork sirloin roast, cut into thick slices
A pinch of salt and black pepper
2 teaspoons garlic powder
2 teaspoons cumin, ground
1 tablespoon olive oil
16 ounces keto green chili tomatillo salsa
Directions:
In a bowl, mix pork with cumin, salt, pepper and garlic powder and rub well.
Set your instant pot on sauté mode, add the oil heat it up, add pork and brown on all sides.
Add salsa, toss a bit, cover and cook on High for 45 minutes.
Divide between plates and serve hot.
Enjoy!
Nutrition: calories 400, fat 7, fiber 6, carbs 10, protein 14
Beef Meatloaf
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 pounds beef, ground
¼ cup parmesan, grated
¼ cup yellow onion, chopped
1 egg, whisked
A pinch of salt and black pepper
1 tablespoon garlic, minced
½ teaspoon thyme, dried
1 tablespoon olive oil
1 yellow onion, chopped
1 cup keto ketchup
½ cup beef stock
Directions:
In a bowl, mix beef with cheese, ¼ cup onion, egg, thyme, salt and pepper and stir really well.
Set your instant pot on sauté mode, add the oil, heat it up, and 1 yellow onion, stir and cook for 4 minutes.
Add stock and ketchup, stir and cook for 1 minute more.
Shape a round meatloaf out of the beef mix, add it to the pot, cover and cook on High for 15 minutes.
Divide meatloaf on plates, drizzle the sauce from the pot all over and serve.
Enjoy!
Nutrition: calories 363, fat 6, fiber 3, carbs 8, protein 14
Pork and Veggies
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 pound pork, ground
1 tablespoon olive oil
½ cup yellow onion, chopped
1 cup red bell peppers, chopped
2 garlic cloves, minced
½ cup parmesan, grated
4 cups baby spinach
Directions:
Set your instant pot on sauté mode, add the oil, heat it up, add pork, stir and brown for a couple of minutes.
Add garlic, onion, spinach and bell peppers, stir, cover and cook on High for 3 minutes.
Divide this into bowls, sprinkle cheese on top and serve.
Enjoy!
Nutrition: calories 241, fat 10, fiber 2, carbs 5, protein 15
Chicken and Tasty Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 28 minutes
Servings: 6
Ingredients:
3 bacon slices, chopped
3 carrots, chopped
3 pounds chicken thighs, boneless and skinless
1 rhubarb stalk, chopped
2 bay leaves
¼ cup red wine vinegar
4 garlic cloves, minced
A pinch of salt and black pepper
¼ cup olive oil
1 tablespoon garlic powder
1 tablespoon Italian seasoning
24 ounces cauliflower rice
1 teaspoon turmeric powder
1 cup beef stock
Directions:
Set your instant pot on sauté mode, add bacon, carrots, onion, rhubarb and garlic, stir and cook for 8 minutes.
Add chicken, stir and cook for 1 minute more.
Add oil, vinegar, turmeric, Italian seasoning, garlic powder and bay leaves, stir, cover and cook on High for 20 minutes.
Add cauliflower rice and stock, stir, cover and cook on Low for 3 minutes more.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 310, fat 6, fiber 3, carbs 6, protein 10
Chicken Curry
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
3 tomatoes, chopped
2 pounds chicken thighs, skinless, boneless and cubed
2 tablespoons olive oil
1 cup chicken stock
14 ounces canned coconut milk
2 garlic cloves, minced
1 cup white onion, chopped
3 red chilies, chopped
1 tablespoon water
1 tablespoon ginger, grated
2 teaspoons coriander, ground
1 teaspoon cinnamon, ground
1 teaspoon turmeric, ground
1 teaspoon cumin, ground
1 teaspoon fennel seeds, ground
1 tablespoon lime juice
Salt and black pepper
Directions:
1. In your food processor, mix white onion with garlic, chilies, water, ginger, coriander, cinnamon, turmeric, cumin, fennel and black pepper, blend until you obtain a paste and transfer to a bowl.
2. Set your instant pot on sauté mode, add the oil, heat it up, add blended paste, stir and cook for 30 seconds.
3. Add chicken, tomatoes and stock, stir, cover pot and cook on High for 15 minutes.
4. Add coconut milk, stir, cover pot again and cook on High for 7 minutes more.
5. Add lime juice, salt and pepper, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 430, fat 16, fiber 4, carbs 7, protein 38
Shrimp and Zucchini Spaghetti
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
12 ounces zucchini, cut with a spiralizer
2 tablespoons veggie stock
2 tablespoons ghee
2 tablespoons olive oil
Salt and black pepper to the taste
4 garlic cloves,
minced
1 pound shrimp, raw, peeled and deveined
Juice of ½ lemon
½ teaspoon sweet paprika
A handful basil, chopped
Directions:
Set your instant pot on sauté mode, add ghee and olive oil, heat them up, add garlic, stir and cook for 1 minute.
Add shrimp, stock and lemon juice and cook for 1 minute more.
Add zucchini pasta, salt, pepper and paprika, stir, cover pot and cook on High for 3 minutes more.
Divide this into bowls, sprinkle basil on top and serve.
Enjoy!
Nutrition: calories 300, fat 20, fiber 6, carbs 3, protein 30
Fish and Carrot Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 yellow onion, chopped
12 cups chicken stock
1 pound carrots, sliced
1 tablespoon coconut oil
Salt and black pepper to the taste
2 tablespoons ginger, minced
1 cup water
1 pound halibut, skinless, boneless and cut into medium chunks
Directions:
Set your instant pot on sauté mode, add oil, heat it up, add onion, stir and cook for 4 minutes.
Add water, stock, ginger and carrots, stir, cover and cook on High for 8 minutes.
Blend soup using an immersion blender, add halibut pieces, salt and pepper, stir a bit, cover pot and cook on High for 6 minutes.
Ladle into bowls and serve hot.
Enjoy!
Nutrition: calories 170, fat 6, fiber 2, carbs 6, protein 12
Trout Fillet and Sauce
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 4
Ingredients:
4 trout fillets, boneless
Salt and black pepper to the taste
3 teaspoons lemon zest, grated
3 tablespoons chives, chopped
6 tablespoons ghee
2 tablespoons olive oil
2 teaspoons lemon juice
Directions:
Set your instant pot on sauté mode, add oil and ghee, heat them up, and fish, lemon zest, lemon juice, salt and pepper, stir, cover and cook on Low for 4 minutes.
Divide fish and ghee sauce on plates, sprinkle chives on top and serve.
Enjoy!
Nutrition: calories 320, fat 6, fiber 1, carbs 4, protein 18
Shrimp and Mushrooms
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
8 ounces mushrooms, chopped
1 pound shrimp, peeled and deveined
1 yellow onion, chopped
1 asparagus bunch, cut into medium pieces
Salt and black pepper to the taste
1 spaghetti squash, cut into halves
2 tablespoons olive oil
2 teaspoons Italian seasoning
1 teaspoon red pepper flakes, crushed
¼ cup ghee
1 cup parmesan cheese, grated
2 garlic cloves, minced
1 cup coconut cream
2 cups water
Directions:
Put the water in your instant pot, add steamer basket, add spaghetti halves, cover, cook on High for 10 minutes, scoop insides and transfer them to a bowl.
Add asparagus to the steamer basket, cover pot again, cook on High for 3 minutes, cool it down in a bowl filled with ice water, drain and leave aside.
Clean your instant pot, set it on sauté mode, add oil and ghee, heat it up, add mushrooms and onion, stir and cook for 3-4 minutes.
Add pepper flakes, Italian seasoning, salt, pepper, squash and asparagus, stir and cook for a few minutes more.
Add coconut cream, parmesan, garlic and shrimp, cover pot and cook on High for 4 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 465, fat 6, fiber 2, carbs 5, protein 10
Lemon and Garlic Shrimp
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 tablespoon ghee
1 pound shrimp, peeled and deveined
2 tablespoons lemon juice
2 tablespoons garlic, minced
1 tablespoon lemon zest
Salt and black pepper to the taste
Directions:
Set your instant pot on sauté mode, add oil and ghee, heat them up, add garlic, shrimp, lemon juice, lemon zest, salt and pepper, stir, cover and cook on High for 3 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 159, fat 1, fiber 3, carbs 5, protein 5
Haddock and Mayonnaise
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
1 pound haddock
2 tablespoons mayonnaise
3 teaspoons veggie stock
2 tablespoons lemon juice
Salt and black pepper to the taste
1 teaspoon dill, chopped
A drizzle of olive oil
¼ teaspoon old bay seasoning
Directions:
In your instant pot, mix haddock with stock, lemon juice, mayo, salt, pepper, dill, oil and old bay seasoning, toss a bit, cover and cook on High for 7 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 164, fat 12, fiber 1, carbs 6, protein 14
Chicken and Mushrooms
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 chicken thighs
2 cups mushrooms, sliced
¼ cup ghee
Salt and black pepper to the taste
½ teaspoon onion powder
½ teaspoon garlic powder
½ cup water
1 teaspoon Dijon mustard
1 tablespoon tarragon, chopped
Directions:
Set your instant pot on sauté mode, add ghee, melt it, add chicken, salt, pepper, onion powder and garlic powder, stir, cook for 2 minutes on each side and transfer to a bowl.
Add mushrooms to your instant pot, stir and sauté them for 2 minutes more.
Return chicken to the pot, also add mustard and water, stir well, cover and cook on High for 10 minutes.
Add tarragon, stir, divide between plates and serve right away.
Enjoy!
Nutrition: calories 263, fat 16, fiber 4, carbs 6, protein 18
Chicken and Salsa
Preparation time: 10 minutes
Cooking time: 17 minutes
Servings: 6
Ingredients:
6 chicken breasts, skinless and boneless
2 cups jarred keto salsa
Salt and black pepper to the taste
1 cup cheddar cheese, shredded
A drizzle of olive oil
Directions:
Set your instant pot on sauté mode, add a drizzle of oil, heat it up, add chicken, stir and cook for 2 minutes on each side.
Add salsa, stir, cover and cook on High for 7 minutes.
Spread cheese all over, cover pot again and cook on High for 3 minutes more.
Divide between plates and serve right away.
Enjoy!
Nutrition: calories 220, fat 7, fiber 2, carbs 6, protein 12
Salsa Chicken Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 and ½ pounds chicken tights, skinless, boneless and cubed
15 ounces chicken stock
15 ounces canned keto chunky salsa
; 8 ounces Monterey jack cheese, shredded
Directions:
In your instant pot, mix chicken with stock, salsa and cheese, stir, cover and cook on High for 15 minutes.
Stir soup, ladle into bowls and serve.
Enjoy!
Nutrition: calories 270, fat 16, fiber 3, carbs 5, protein 22
Hot Beef Stew
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
1 yellow onion, chopped
2 and ½ pounds beef, ground
15 ounces canned tomatoes and green chilies, chopped
6 ounces tomato paste
2 jalapenos, chopped
4 tablespoons garlic, minced
3 celery ribs, chopped
2 tablespoons coconut aminos
4 tablespoons chili powder
Salt and black pepper to the taste
A pinch of cayenne pepper
1 bay leaf
2 tablespoons cumin, ground
1 teaspoon oregano, dried
1 teaspoon onion powder
[2017] Ketogenic Instant Pot Cookbook Page 2