Instant Pot Electric Pressure Cooker Cookbook: Easy Recipes for Fast & Healthy Meals
Page 6
1 onion, chopped
1 bell pepper, chopped
4 garlic cloves, minced
2 large pinches cayenne
1 cup long-grain white rice
2 (15-ounce) cans red kidney beans, rinsed and drained
2 cups chicken broth
Kosher salt
Freshly ground black pepper
1.To preheat the Instant Pot, select Sauté.
2.Once hot, add the bacon and cook until lightly crisp. Remove and set aside.
3.Add the onion and sauté for 2 minutes. Add the bell pepper and cook for 2 minutes more. Add the garlic and cook for 1 minute more, until the onion is translucent.
4.Add the cayenne and bacon and stir. Add the rice, beans, and broth and stir. Season with salt and pepper. Secure the lid.
5.Select Manual or Pressure Cook and cook at high pressure for 5 minutes.
6.Once the cooking is complete, use a natural release for 10 minutes, then release any remaining pressure.
DID YOU KNOW?: Beans and rice come together to form a complete protein, making the combination more than just delicious.
Per Serving Calories: 431; Total Carbohydrates: 74g; Saturated Fat: 1g; Trans Fat: 0g; Fiber: 12g; Protein: 21g; Sodium: 1218mg
WEEKDAY WIN • FAMILY-FRIENDLY
Mexican-Style Brown Rice
VEGETARIAN, GLUTEN-FREE This Tex-Mex side dish is an upgraded version of the rice that’s typically served at American Mexican restaurants, and uses healthy brown rice instead of white. The rice is toasted in oil first to give it a nice texture, then cooked with tomato sauce and aromatics. Serve with black beans like the ones here, or refried beans like the ones here, and enchiladas or tacos.
PREP: 10 MINUTES • PRESSURE: 23 MINUTES • TOTAL: 45 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 5 TO 6
3 tablespoons canola oil
1½ cups brown rice
1 small onion, diced
2 garlic cloves, minced
¼ teaspoon ground cumin
1 (8-ounce) can plain tomato sauce
1⅓ cups water or chicken broth
¼ teaspoon kosher salt, plus more if needed
2 tablespoons finely chopped cilantro leaves
1.Preheat the Instant Pot by selecting Sauté. Add the oil.
2.Add the rice and onion and cook, stirring, for 3 minutes. Add the garlic and cumin and cook for 1 minute more.
3.Add the tomato sauce, water or broth, and salt. Stir. Secure the lid.
4.Select Manual or Pressure Cook and cook at high pressure for 23 minutes.
5.Once cooking is complete, use a natural release for 10 minutes, then release any remaining pressure.
6.Add the cilantro and more salt if needed. Serve.
INSTANT POT TIP: The Rice function is not recommended for varieties of rice other than white rice, so it’s not the best setting for this recipe.
Per Serving Calories: 314; Total Carbohydrates: 48g; Saturated Fat: 1g; Trans Fat: 0g; Fiber: 3g; Protein: 6g; Sodium: 635mg
WEEKDAY WIN • FAMILY-FRIENDLY
Brown Butter and Asparagus Risotto
VEGETARIAN, GLUTEN-FREE Don’t spend your evening standing over a pot of risotto and stirring, stirring, stirring. Instead, let the pressure cooker do the hard work for you. This version combines fresh roasted asparagus with brown butter, shallots, and Parmesan cheese. It’s a creamy side dish for meat or a meal all on its own.
PREP: 15 MINUTES • PRESSURE: 6 MINUTES • TOTAL: 30 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: QUICK
SERVES 5 TO 6
1 pound asparagus, cut into 1-inch pieces
1 tablespoon extra-virgin olive oil
Kosher salt
Freshly ground black pepper
5 tablespoons butter
4 medium shallots, chopped
4 garlic cloves, minced
½ cup dry white wine
4 cups good-quality vegetable or chicken broth, preferably homemade (try the recipes here and here)
2 cups Arborio or Calrose rice
¼ cup or more heavy cream (optional)
½ cup finely grated Parmesan cheese, plus more for serving
1.Preheat the oven to 400°F.
2.Toss the asparagus pieces in the oil and arrange in a single layer on a baking sheet. Season with salt and pepper. Roast for 10 to 15 minutes (depending on the size of the asparagus), until tender but still a little crisp.
3.Preheat the Instant Pot by selecting Sauté. Add the butter.
4.Cook, swirling around with a spoon, for about 3 minutes, or until the butter is a light brown color. Add the shallots and cook for 2 minutes. Add the garlic and cook for 1 minute more.
5.Add the wine. Stir and cook for about 3 minutes, or until the alcohol smell has gone away and much of the wine has evaporated.
6.Add the broth and rice and stir. Season with salt and pepper. Secure the lid.
7.Select Manual or Pressure Cook and cook at high pressure for 6 minutes.
8.Once cooking is complete, use a quick release. Stir. If the risotto is too soupy, select Sauté and cook, uncovered, for a few minutes. Add the cream (if using) and Parmesan and taste for seasoning.
9.Stir in the asparagus, reserving a few pieces to display on top. Serve topped with the reserved asparagus and a healthy dose of Parmesan.
VARIATION TIP: For pea risotto, omit the asparagus and skip the roasting step. Stir in 1 to 2 cups fresh or frozen peas just after pressure cooking.
Per Serving Calories: 441; Total Carbohydrates: 50g; Saturated Fat: 11g; Trans Fat: 0g; Fiber: 2g; Protein: 14g; Sodium: 835mg
WEEKDAY WIN • FAMILY-FRIENDLY
Faster-than-Fast-Food Fried Rice
VEGETARIAN Fried rice is typically made with leftover, cold rice, but sometimes you want fried rice and you want it now. In that case, you can cook the rice and fry it in just 30 minutes using just one pot. This makes an excellent side dish for a stir-fry.
PREP: 10 MINUTES • PRESSURE: ABOUT 10 MINUTES TOTAL: 35 MINUTES
PRESSURE LEVEL: LOW • RELEASE: NATURAL
SERVES 4
2 cups long-grain white rice
3 cups water
½ teaspoon kosher salt
2 tablespoons canola oil
10 scallions, finely chopped
2 eggs, lightly beaten
3 tablespoons soy sauce
1.Add the rice, water, and salt to the Instant Pot and secure the lid.
2.Select Rice and cook for the automated amount of time (8 to 15 minutes).
3.Once cooking is complete, select Cancel and let naturally release for 10 minutes. Release any remaining steam.
4.Stir the rice and push it up against the sides, exposing the bottom of the pot in the middle.
5.Select Sauté on high heat. Wait 1 minute and add the oil to the bottom of the pot.
6.Add the scallions and eggs to the oil. Use a spoon or spatula to break up and scramble the eggs and scrape the bottom of the pot.
7.Once the eggs are mostly cooked, stir them into the rice and cook, stirring, for a few minutes. Select Cancel, add the soy sauce, and stir.
INSTANT POT TIP: You can also use the Manual setting, or swap out the white rice for brown. Consult your Instant Pot manual or the Electric Pressure Cooking Time Charts at the back of this book for the correct cook times.
Per Serving Calories: 449; Total Carbohydrates: 78g; Saturated Fat: 1g; Trans Fat: 0g; Fiber: 2g; Protein: 11g; Sodium: 1009mg
VIRTUALLY INSTANT
Quinoa Tabbouleh
VEGETARIAN, GLUTEN-FREE Tabbouleh is traditionally made with bulgur wheat, but this version uses high-protein, gluten-free quinoa instead. Chopped cucumber, tomato, mint, and garlic add fresh flavor to this side dish. Serve with kebabs or a Greek salad, along with pita and Homemade Hummus.
PREP: 5 MINUTES • PRESSURE: 1 MINUTE • TOTAL: 20 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 4 TO 6
&n
bsp; 1 cup quinoa, rinsed and drained
1⅔ cups water
2 tablespoons extra-virgin olive oil, divided
½ teaspoon kosher salt, plus more as needed
1 medium tomato, finely chopped and seeded
1 small cucumber, finely chopped
1 large garlic clove, minced
⅓ cup finely chopped fresh mint and/or parsley
Juice of 1 lemon
Freshly ground black pepper
1.Add the quinoa, water, 1 tablespoon of oil, and the salt to the Instant Pot. Secure the lid.
2.Select Manual or Pressure Cook and cook at high pressure for 1 minute.
3.Once cooking is complete, use a natural release. Transfer the quinoa to a large bowl and let it cool for a few minutes.
4.Add the tomato, cucumber, garlic, mint and/or parsley, remaining 1 tablespoon of oil, and the lemon juice. Mix and season with salt and pepper.
VARIATION TIP: Turn this into a full-blown salad with dressed spinach, feta cheese, and toasted almonds.
Per Serving Calories: 256; Total Carbohydrates: 35g; Saturated Fat: 1g; Trans Fat: 0g; Fiber: 4g; Protein: 8g; Sodium: 297mg
WEEKDAY WIN • FAMILY-FRIENDLY
Rustic Herb Stuffing
VEGETARIAN If your holidays are anything like mine, space in your oven is at a premium. It leaves me scrambling for other ways to cook dishes so that everything is warm at the same time. That’s when I figured out I could cook stuffing (also known as dressing) in the pressure cooker. I finish it off in the oven to crisp up, but you can skip this step if you don’t care about a crunchy top.
PREP: 10 MINUTES • PRESSURE: 20 MINUTES • TOTAL: 45 MINUTES
PRESSURE LEVEL: LOW • RELEASE: QUICK
SERVES 6
6 tablespoons butter
1 onion, chopped (about 1 cup)
3 large shallots, diced
1 cup chopped celery
8 cups plain dried bread cubes (see Ingredient Tip)
1 heaping tablespoon chopped fresh sage
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh rosemary leaves
1 teaspoon chopped fresh thyme
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 eggs, beaten
2½ cups vegetable or chicken broth
1.Preheat the Instant Pot by selecting Sauté.
2.Add the butter. Once melted, add the onion, shallots, and celery. Sauté for 5 minutes, until translucent. Select Cancel and transfer the veggies and butter to a large bowl.
3.Add the dried bread, sage, parsley, rosemary, thyme, salt, pepper, eggs, and broth to the bowl. Mix just until well combined.
4.Add the mixture to the butter-coated pot. Press very lightly and secure the lid.
5.Select Manual or Pressure Cook and cook at low pressure for 20 minutes.
6.Preheat the oven to 375°F.
7.Once cooking is complete, use a quick release. Using a large serving spoon, scoop out the stuffing onto a large rimmed baking sheet.
8.Bake for 10 to 15 minutes or until crisp on top.
INGREDIENT TIP: You can use packaged dried bread cubes for this recipe or make your own. To make your own, cut white bread into ½-inch cubes. Spread out on a baking sheet and bake, stirring occasionally, in a 250°F oven for 45 minutes to 1 hour, or until dried out.
Per Serving Calories: 180; Total Carbohydrates: 9g; Saturated Fat: 8g; Trans Fat: 0g; Fiber: 1g; Protein: 5g; Sodium: 885mg
VIRTUALLY INSTANT • FAMILY-FRIENDLY
Whole-Wheat Creamy Mac and Cheese
VEGETARIAN Ooey-gooey mac and cheese is made a little healthier with whole-wheat macaroni, but doesn’t skimp on the cheesy goodness. Everyone will gobble up this decadent side dish. Add crispy bacon, fresh peas, or chopped tomatoes at the end if you want to mix it up.
PREP: 10 MINUTES • PRESSURE: 4–5 MINUTES • TOTAL: 20 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: QUICK
SERVES 6
1 pound uncooked whole-wheat macaroni
3 tablespoons butter
1 teaspoon yellow mustard
1 tablespoon kosher salt
¼ teaspoon freshly ground black pepper
4 cups water
1 (12-ounce) can evaporated milk
10 ounces shredded sharp Cheddar cheese
8 ounces shredded Monterey Jack cheese
2 ounces grated Parmesan cheese
1 cup plain breadcrumbs (optional)
1.Add the macaroni, butter, mustard, salt, pepper, and water to the Instant Pot. Stir and secure the lid.
2.Select Manual or Pressure Cook and cook at high pressure for half of the pasta package cooking time minus 1 minute. For example, if the cook time is 10 minutes, cook at high pressure for 4 minutes.
3.Once the cooking is complete, use a quick release. Carefully place a kitchen towel over the steam valve at first to prevent a hot spray.
4.Check the pasta for doneness. If it’s not cooked enough, select Sauté and cook with the top off for 2 to 3 minutes until done.
5.Select Sauté and add the evaporated milk. Stir well. Add the Cheddar, Monterey Jack, and Parmesan one handful at a time, stirring after each.
6.Serve immediately or, if desired, transfer to a baking dish and top with breadcrumbs. Broil for a few minutes for a crispy topping.
SUBSTITUTION TIP: You can change out these cheeses based on your preference using pepper Jack, mild Cheddar, mozzarella, and more.
Per Serving Calories: 754; Total Carbohydrates: 64g; Saturated Fat: 25g; Trans Fat: 0g; Fiber: 6g; Protein: 39g; Sodium: 1863mg
WEEKDAY WIN
Cheese Grits
VEGETARIAN, GLUTEN-FREE Grits are a Southern specialty, and while they can be a bit bland on their own, a little butter and cheese turns them into a rich, tasty side dish. Serve them with breakfast or brunch, or top them with tender meat or spicy shrimp. I like mine topped with the Lentils with Tomato and Pancetta.
PREP: 5 MINUTES • PRESSURE: 15 MINUTES • TOTAL: 35 MINUTES
PRESSURE LEVEL: LOW • RELEASE: NATURAL
SERVES 4
1 cup coarse-ground cornmeal (grits)
3½ cups water
1½ teaspoons kosher salt
½ teaspoon freshly ground black pepper
4 tablespoons butter, cut into pieces
1 cup shredded Cheddar cheese
1.Add the cornmeal, water, salt, pepper, and butter to the Instant Pot. Stir and secure the lid.
2.Select Manual or Pressure Cook and cook at low pressure for 15 minutes.
3.Once cooking is complete, let naturally release for 10 minutes, then release any remaining steam.
4.Immediately add the cheese and whisk vigorously until smooth and slightly cooled. Serve immediately.
VARIATION TIP: If you’d like to make this recipe a little healthier, decrease the butter to 2 tablespoons and halve the cheese. I recommend using a strong-tasting cheese in this case, like extra-sharp Cheddar.
Per Serving Calories: 326; Total Carbohydrates: 24g; Saturated Fat: 13g; Trans Fat: 0g; Fiber: 5g; Protein: 9g; Sodium: 1136mg
CHAPTER FIVE
SOUPS, STEWS, AND CHILIES
Vegan Black Bean Soup with Avocado Salsa
Fresh Tomato Soup
Creamy Cauliflower and Potato Soup
Thai-Style Corn Chowder
Creamy Broccoli and Leek Soup
One-Hour Matzo Ball Soup
Vietnamese Chicken Noodle Soup (Pho Ga)
French Onion Soup
Butternut Squash and Sausage Soup with Crispy Sage
Sweet Potato, Sausage, and Kale Soup
Lentil and Spinach Stew with Shrimp
Beef Stew with Mushrooms and Barley
Tuscan Chicken Stew
Lightning-Fast Veggie Chili
Chorizo Chili
WORTH THE WAIT • FAMILY-FRIENDLY
Vegan Black Bean Soup with Avocado Salsa
VEGETARIAN, GLUTEN-FREE This ric
hly flavored black bean soup is cooked from dried beans—no soaking required—in a little over an hour. Roasted poblanos add mild but deep flavor, and a cool topping of avocado salsa makes this more than just your average black bean soup.
PREP: 20 MINUTES • PRESSURE: 30 MINUTES • TOTAL: 1 HOUR, 10 MINUTES
PRESSURE LEVEL: HIGH • RELEASE: NATURAL
SERVES 6 TO 8
2 poblano peppers
2 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1 large yellow onion, finely diced, ¼ cup reserved
1 bell pepper, finely diced
5 garlic cloves, minced
2 teaspoons ground cumin
2 teaspoons chili powder
1 teaspoon dried oregano
1 pound dried black beans, rinsed and picked over (discard any bad beans)
1 bay leaf
7 cups vegetable broth (try the recipe here)
Kosher salt
Freshly ground black pepper
2 medium avocados, peeled, pitted, diced, and tossed with 1 tablespoon freshly squeezed lime juice
1 large tomato or 2 small tomatoes, chopped
2 tablespoons chopped cilantro
1 lime, halved
1.Preheat the oven to broil.
2.Rub the poblanos with 1 teaspoon of oil. Broil until blistered on all sides. Once cool enough to handle, slide off any loose skin, remove the stem and seeds, and chop the poblanos.
3.Preheat the Instant Pot by selecting Sauté. Once hot, add the remaining 2 tablespoons of oil followed by all but ¼ cup of the onion, the bell pepper, and the garlic. Stir and cook for about 3 minutes, until the onion softens.
4.Add the roasted poblano, cumin, chili powder, and oregano. Stir and cook for 1 minute. Add the beans, bay leaf, and broth, and season with salt and pepper. Secure the lid.
5.Select Manual or Pressure Cook and cook at high pressure for 30 minutes.
6.Meanwhile, in a medium bowl, combine the avocados, tomato, the reserved ¼ cup of diced onion, the cilantro, and a squeeze of lime juice. Season with salt and pepper.
7.Once cooking is complete, use a natural release for about 15 minutes. Remove the bay leaf.
8.Add the remaining lime juice to the pot. The liquid will thicken upon standing. If desired, purée up to half of the soup with an immersion blender or in a countertop blender. Serve hot, topped with avocado salsa.