Authors: Healthy Living
Yield:
4
servings
Preparation Time:
10 minutes
Cooking Time:
3 minutes
Ingredients:
1 tablespoon butter
1 celery stalk, chopped finely
½ cup onion, chopped
1 (14-ounce) can chicken broth
¼ cup water
1½ cups quinoa, rinsed and drained
¼ cup dried cherries
Salt, to taste
½ cup almonds, sliced
Method:
1.
Select the sauté mode
of an electric pressure cooker.
2.
In the pot of
pressure cooker, melt the butter.
3.
Add celery and onion and
sauté for about 4-5 minutes.
4.
Add remaining
ingredients except almonds and gently stir to combine.
5.
Close the cooker by
locking the lid.
6.
Set the pressure
cooker on high pressure. Cook for about 1 minute.
7.
Unplug the pressure
cooker and wait for about 5 minutes.
8.
Now by using the
quick release method, release the pressure.
9.
Carefully, uncover
the pressure cooker after valve drops completely.
10.
Immediately,
stir in almonds and serve.
Nutritional Information per
Serving:
Calories:
360
Fat:
13.3g
Sat Fat:
2.9g
Carbohydrates:
47.4g
Fiber:
6.4g
Sugar:
1.5g
Protein:
13.8g
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
24 minutes
Ingredients:
For Salad:
1½ cups water
1 cup brown rice
Salt, to taste
1½ cups canned black beans, rinsed and drained
1 cup frozen corns, thawed
1 medium avocado, peeled, pitted and chopped
1 cup cherry tomatoes, quartered
1 small red onion, chopped
¼ cup fresh cilantro, minced
4 cups lettuce leaves, torn
For Dressing:
2 garlic cloves, minced
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey
Salt and freshly ground black pepper, to taste
Method:
1.
In the bottom of an
electric pressure cooker, add water, brown rice and salt.
2.
Close the cooker by
locking the lid.
3.
Set the pressure
cooker on high pressure. Cook for about 24 minutes.
4.
Unplug the pressure cooker and wait for
at least 10 minutes.
5.
By using the quick release method,
release the pressure.
6.
Carefully, uncover
the pressure cooker after valve drops completely.
7.
With a fork, fluff
the rice. Transfer the rice into a large bowl.
8.
Let it cool
completely. Then, add remaining salad ingredients and mix.
9.
Meanwhile in a bowl,
add all dressing ingredients and beat till well combined.
10.
Pour
dressing over salad and gently, stir to combine.
11.
Serve
immediately
Nutritional Information per
Serving:
Calories:
431
Fat:
13.1g
Sat Fat:
2.5g
Carbohydrates:
67g
Fiber:
12.2g
Sugar:
4.7g
Protein:
14.8g
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
3 minutes
Ingredients:
1 tablespoon olive oil
3 anchovies
1 garlic clove, minced
Salt, to taste
2 cups tomato puree
16-ounce dried fusilli pasta
2 (5 ½-ounce) cans olive oil packed tuna, divided
1 cup tomato, chopped
2 tablespoons capers
6 cups lettuce leaves, torn
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add anchovies and
garlic and sauté for about 1 minute.
4.
Add salt, tomato
puree, pasta and 1 tuna can and stir to combine.
5.
Pour just enough
water that covers the pasta.
6.
Close the cooker by
locking the lid.
7.
Set the pressure
cooker on low pressure. Cook for about 3 minutes.
8.
Unplug the pressure cooker and wait for
at least 10 minutes.
9.
By using the natural release method,
release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Immediately,
stir in remaining tuna can.
12.
Transfer
the mixture into a large bowl and let it cool.
13.
Add
remaining ingredients and stir to combine.
14.
Serve
immediately.
Nutritional Information per
Serving:
Calories:
450
Fat:
8.7g
Sat Fat:
1.6g
Carbohydrates:
66.6g
Fiber:
5.1g
Sugar:
7.2g
Protein:
28.4g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
35 minutes
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 large carrot, peeled and chopped
1 small zucchini, chopped
½ celery stalk, chopped
½ cup corn kernels
2 cups tomatoes, chopped finely
½ cup pasta (small size)
1 teaspoon dried thyme, crushed
Salt and freshly ground pepper, to taste
1 cup canned chickpeas, rinsed and drained
1 cup spinach, torn
2 tablespoons fresh basil leaves, chopped
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add onion and sauté
for about 5 minutes.
4.
Add garlic and sauté
for about 1 minute.
5.
Add carrot, zucchini,
celery and corns and cook for about 5 minutes.
6.
Add broth and stir to
combine. Add tomatoes, pasta, herbs, salt and black pepper and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high setting. Cook for about 4 minutes.
9.
Unplug the pressure
cooker and wait for at least 5 minutes.
10.
By
using the quick release method, release the pressure.
11.
Carefully,
uncover the pressure cooker after valve drops completely.
12.
Stir
in chickpeas and spinach. Now, select the simmer mode.
13.
Cook
for about 4-5 minutes. Season with salt and black pepper.
14.
Serve
hot.
Nutritional Information per
Serving:
Calories:
354
Fat:
7.6g
Sat Fat:
1g
Carbohydrates:
59.4g
Fiber:
11.9g
Sugar:
11g
Protein:
15.3g
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
20 minutes
Ingredients:
2 tablespoons olive oil
1 large onion, chopped
3 large carrots, peeled and chopped
2 garlic cloves, minced
2 cups dried black-eyed peas, rinsed
6 cups chicken broth
10-ounce frozen okra, sliced
½ teaspoon cayenne pepper
Salt, to taste
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add onion and carrot
and sauté for about 5 minutes.
4.
Add garlic and sauté
for about 1 minute.
5.
Add peas and broth
and stir to combine.
6.
Close the cooker by
locking the lid.
7.
Set the pressure
cooker to high setting. Cook for about 10 minutes.
8.
Unplug the pressure
cooker and by using the quick release method, release the pressure.
9.
Carefully, uncover
the pressure cooker after valve drops completely.
10.
Now,
select the simmer mode.
11.
Stir
in okra, cayenne pepper and salt and cook for about 3-4 minutes.
12.
Serve
hot.
Nutritional Information per
Serving:
Calories:
184
Fat:
6.9g
Sat Fat:
1.1g
Carbohydrates:
21.4g
Fiber:
5.7g
Sugar:
4.3g
Protein:
10.4g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
31 minutes
Ingredients:
1 tablespoon olive oil
1 small onion, chopped
2 medium carrots, peeled and chopped
3 garlic cloves, minced
¾ cup brown lentils, rinsed
2 cups tomatoes, chopped finely
4 cups low-sodium chicken broth
1 teaspoon dried thyme, crushed
1 teaspoon ground cumin
¼ teaspoon red pepper flakes, crushed
Salt and freshly ground black pepper, to taste
¼ cup orzo pasta
1 cup fresh baby kale, chopped roughly
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add onion and carrot
and sauté for about 5 minutes.
4.
Add garlic and sauté
for about 1 minute.
5.
Add lentils,
tomatoes, broth, thyme, cumin, red pepper flakes, salt and black pepper and
stir to combine.
6.
Close the cooker by
locking the lid.
7.
Set the pressure
cooker to high pressure. Cook for about 10 minutes.
8.
Unplug the pressure cooker and by using
the quick release method, release the pressure.
9.
Carefully, uncover
the pressure cooker after valve drops completely.
10.
Now,
select the simmer mode of pressure cooker.
11.
Stir
in pasta and simmer for about 10 minutes. Stir in kale and simmer for about 4-5
minutes.
12.
Serve hot.
Nutritional Information per
Serving:
Calories:
157
Fat:
4.4g
Sat Fat:
0.7g
Carbohydrates:
25g
Fiber:
4.8g
Sugar:
5.2g
Protein:
8.2g