Authors: Healthy Living
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
40 minutes
Ingredients:
2 tablespoons olive oil
1 onion, chopped
2 garlic cloves, minced
1 large potato, scrubbed and chopped
1 cup dried white beans, rinsed
Salt and freshly ground black pepper, to taste
5 cups water
2 (14-ounce) cans chicken broth
12-ounce sausage, chopped
2 cups fresh spinach, chopped
Method:
1.
In a pot of an electric pressure cooker, add all ingredients
except sausage and spinach.
2.
Close the cooker by
locking the lid.
3.
Set the pressure
cooker to high pressure. Cook for about 35 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.
Add sausage and spinach
and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high pressure. Cook for about 5 minutes.
9.
Unplug the pressure cooker and by using
the natural release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Serve
hot.
Nutritional Information per
Serving:
Calories:
424
Fat:
21.9g
Sat Fat:
6.2g
Carbohydrates:
33.9g
Fiber:
7.1g
Sugar:
2.4g
Protein:
23.4g
Yield:
10
servings
Preparation Time:
25 minutes
Cooking Time:
45 minutes
Ingredients:
3-pound oxtail, butchered and sectioned
14 cups water, divided
5 red potatoes, quartered
2 cups carrots, peeled and chopped
2 onions, chopped
1 cup wild rice
2 tablespoons tomato paste
2 bay leaves
3 cups chicken broth
4 Roma tomatoes, chopped
2 large zucchinis, peeled and chopped
Salt and freshly ground pepper, to taste
Method:
1.
In a large electric
pressure cooker, add oxtail and 3 cups of water.
2.
Close the cooker by
locking the lid.
3.
Set the pressure
cooker to high setting. Cook for about 5 minutes.
4.
Unplug the pressure
cooker and by using the quick release method, release the pressure.
5.
Carefully, uncover
the pressure cooker after valve drops completely.
6.
Drain the water from
pressure cooker. Rinse the pressure cook pot and oxtail completely.
7.
Return the pot into
the pressure cooker.
8.
Add oxtail, potatoes,
carrots, onions, rice, tomato paste, bay leaves, broth and remaining water and
stir to combine.
9.
Close the cooker by
locking the lid.
10.
Set
the pressure cooker to high setting. Cook for about 35 minutes.
11.
Unplug
the pressure cooker and by using the natural release method, release the
pressure.
12.
Carefully,
uncover the pressure cooker after valve drops completely.
13.
Immediately,
stir in remaining ingredients.
14.
Now,
select the simmer mode. Cook for about 5 minutes.
15.
Discard
bay leaves before serving.
Nutritional Information per
Serving:
Calories:
418
Fat:
14.7g
Sat Fat:
6g
Carbohydrates:
38.2g
Fiber:
5.3g
Sugar:
6.5g
Protein:
34.8g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
21 minutes
1 tablespoon olive oil
¼ cup onion, chopped
¼ cup scallion, chopped
¼ cup carrots, peeled and chopped
¼ cup celery, chopped
1 garlic clove, minced
¼ teaspoon dried rosemary, crushed
¼ teaspoon dried thyme, crushed
Pinch of red pepper flakes, crushed
¾ pound cooked butternut squash, peeled and cubed
1 cup tomatoes, chopped finely
2½ cups chicken broth
Salt and freshly ground black pepper, to taste
2 cups cooked chicken, cut into small pieces
½ cup scallion, sliced thinly
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add onion, scallion,
carrot and celery and sauté for about 5 minutes.
4.
Add garlic, herbs and
red pepper flakes and sauté for about 1 minute.
5.
Add squash, tomato,
broth, salt and black pepper and stir to combine.
6.
Close the cooker by
locking the lid.
7.
Set the pressure
cooker on 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,
set the pressure cooker on simmer mode. Stir in chicken and cream and cook for
about 4-5 minutes.
11.
Transfer
the soup into serving bowl. Serve with the toping of scallion.
Nutritional Information per
Serving:
Calories:
221
Fat:
6.7g
Sat Fat:
1.4g
Carbohydrates:
15.5g
Fiber:
3.2g
Sugar:
4.7g
Protein:
25.2g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
15 minutes
Ingredients:
1 tablespoon olive oil
3 (4-ounce) skinless boneless chicken breasts, chopped
Salt and freshly ground black pepper, to taste
1 medium onion, chopped
2 garlic cloves, minced
½ teaspoon dried rosemary, crushed
1 medium sweet potato, peeled and cubed
1 cup tomatoes, chopped finely
1 bay leaf
2½ cups chicken broth
2 cups fresh spinach, chopped
1 cup canned chickpeas, rinsed and drained
Method:
1.
Select the browning
mode for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add chicken and
sprinkle with salt and black pepper.
4.
Cook for about 5
minutes or till browned from all sides. Transfer the chicken into a bowl.
5.
Now, add onion and
sauté for about 5 minutes.
6.
Add garlic and
rosemary and sauté for about 1 minute.
7.
Add cooked chicken,
sweet potatoes, tomatoes, bay leaf, broth and spinach and stir to combine.
8.
Close the cooker by
locking the lid.
9.
Set the pressure
cooker to high setting. Cook for about 4 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.
Stir
in chickpeas and 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:
388
Fat:
8.7g
Sat Fat:
1.1g
Carbohydrates:
42.5g
Fiber:
11.3g
Sugar:
10.1g
Protein:
40.5g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
40 minutes
Ingredients:
2 (6-ounce) skinless, boneless chicken
breasts
4 cups chicken broth, divided
2 tablespoons canola oil
2 large onions, chopped
2 jalapeño peppers, chopped
2 garlic cloves, minced
5 cups tomatoes, chopped
1½ cups heavy cream
Salt and freshly ground black pepper, to taste
1 cup fresh cilantro, chopped
Method:
1.
In a pot of an electric pressure cooker, add chicken breast
and ½ cup of broth.
2.
Close the cooker by
locking the lid.
3.
Set the pressure
cooker to high pressure. Cook for about 20 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.
Transfer the breasts into a bowl and let them cool.
7.
Now, select the browning mode.
8.
Add onion and sauté for about 3-4 minutes.
9.
Add jalapeño peppers and garlic and sauté for about 1
minute.
10.
Add tomatoes and cook
for about 2 minutes.
11.
Unplug the pressure
cooker and let the tomato mixture cool.
12.
In a food processor,
add tomato mixture and pulse till smooth.
13.
Return the tomato
mixture into pressure cooker.
14.
Add broth and stir to
combine.
15.
Close
the cooker by locking the lid.
16.
Set
the pressure cooker to high pressure. Cook for about 10 minutes.
17.
Unplug the pressure cooker and by using
the natural release method, release the pressure.
18.
Carefully,
uncover the pressure cooker after valve drops completely.
19.
Meanwhile, shred the
chicken breasts.
20.
Now, select the
simmer mode.
21.
Add cooked chicken,
cream, salt, black pepper and cilantro and stir to combine.
22.
Cook for about 2-3
minutes. Serve hot.
Nutritional Information per
Serving:
Calories:
438
Fat:
28.7g
Sat Fat:
12.5g
Carbohydrates:
19.1g
Fiber:
4.7g
Sugar:
10.1g
Protein:
27.9g