Authors: Healthy Living
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
37 minutes
Ingredients:
2 tablespoons olive oil
1-pound pork tenderloin, cubed into 2-inch size
1-pound lean ground pork
1 onion, chopped
4 tablespoons garlic, minced
2 Hungarian peppers, chopped
1 tablespoon ground cumin
¼ teaspoon ground cinnamon
2 tablespoons red chili powder
½ tablespoon red pepper flakes, crushed
1 pound dried black beans, rinsed, soaked for overnight and drained
1 (28-ounce) can diced tomatoes with liquid
3-ounce canned tomato paste
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 cubed and ground
pork and cook for about 6-8 minutes. Transfer the pork into a bowl
4.
Add onion, garlic and
pepper and sauté for about 4-5 minutes.
5.
Add spices and sauté
for about 1 minute.
6.
Add remaining
ingredients and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker on high pressure. Cook for about 23 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:
485
Fat:
16.8g
Sat Fat:
4.9g
Carbohydrates:
46.5g
Fiber:
11.5g
Sugar:
5.9g
Protein:
39.5g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
73 minutes
Ingredients:
2 tablespoons butter
1 tablespoon olive oil
1 onion, chopped
4 garlic cloves, minced
2 (4-ounce) cans green chilies, chopped
1 jalapeño pepper, chopped
1 pound dried great northern beans, rinsed
8 cups chicken broth
½ cup milk
2 tablespoons corn flour
3 cups cooked chicken, chopped
1 tablespoon ground cumin
Salt and freshly ground white pepper, to taste
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the butter and oil.
3.
Add onion, garlic,
green chilies and jalapeño pepper and sauté for about 2-3 minutes.
4.
Add beans and broth
and stir to combine.
5.
Close the cooker by
locking the lid.
6.
Set the pressure
cooker on high pressure. Cook for about 60 minutes.
7.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
8.
Meanwhile in a bowl,
stir together milk and corn flour. Keep aside.
9.
Carefully, uncover
the pressure cooker after valve drops completely.
10.
Now,
select the simmer mode of pressure cooker.
11.
Add
chicken, cumin, salt and white pepper and stir to combine.
12.
Now,
add cornstarch mixture, stirring continuously.
13.
Simmer
for 5-10 minutes.
14.
Serve
hot.
Nutritional Information per
Serving:
Calories:
468
Fat:
10.5g
Sat Fat:
3.5g
Carbohydrates:
60.4g
Fiber:
20.2g
Sugar:
15g
Protein:
36.5g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
10 minutes
Ingredients:
1 tablespoon olive oil
1 large onion, chopped
1 sweet potato, peeled and cubed
4 garlic cloves, minced
1 jalapeño pepper, chopped
1 teaspoon ground cumin
½ teaspoon chipotle powder
2 tablespoons chili powder
Salt, to taste
2 (6-ounce) skinless, boneless chicken breasts, cubed
1 (15-ounce) can black beans, rinsed and drained
½ cup uncooked quinoa
1 (14 ½-ounce) can diced tomatoes with liquid
3 cups chicken broth
2 tablespoons fresh lemon juice
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 sweet
potato and sauté for about 5 minutes.
4.
Add garlic, jalapeño
pepper and spices and sauté for about 1 minute.
5.
Add remaining
ingredients except lemon juice and stir to combine.
6.
Close the cooker by
locking the lid.
7.
Set the pressure
cooker on high pressure. Cook for about 4 minutes.
8.
Unplug the pressure
cooker and wait for about 5 minutes.
9.
Now, by using the
quick release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Serve
hot with the drizzling of lemon juice
Nutritional Information per
Serving:
Calories:
343
Fat:
5.7g
Sat Fat:
1.3g
Carbohydrates:
48.8g
Fiber:
11.1g
Sugar:
4.8g
Protein:
25.7g
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
30 minutes
Ingredients:
1 tablespoon olive oil
1 green bell pepper, seeded and chopped
1 medium onion, chopped
3 garlic cloves
1 jalapeño pepper, chopped
1 teaspoon dried oregano, crushed
2 teaspoons ground cumin
1½ tablespoons red chili powder
Salt, to taste
1 (12-ounce) bottle beer
½ cup dried red kidney beans, rinsed, soaked for 4 hours and drained
½ cup dried pinto beans, rinsed, soaked for 4 hours and drained
½ cup dried black beans, rinsed, soaked for 4 hours and drained
1 (28-ounce) can crushed tomatoes with liquid
4 cups water
¼ cup parmesan cheese, grated freshly
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add bell pepper and
onion and sauté for about 4-5 minutes.
4.
Add garlic, jalapeño
pepper, oregano and spices and sauté for about 1 minute.
5.
Add beer and stir to
combine. Cook for about 2-3 minutes.
6.
Add beans, tomatoes
and water and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker on high pressure. Cook for about 22 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 with the topping of cheese.
Nutritional Information per
Serving:
Calories:
300
Fat:
4.5g
Sat Fat:
1.2g
Carbohydrates:
47.3g
Fiber:
13.2g
Sugar:
10.3g
Protein:
16.2g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
50 minutes
Ingredients:
1 tablespoon olive oil
2 onions, chopped
Pinch of baking powder
1 small green bell pepper, seeded and chopped
2 celery stalk, chopped
3 garlic cloves
2 teaspoons dried oregano, crushed
1 jalapeño pepper, chopped
2 teaspoons chili powder
2 teaspoons ground cumin
Salt, to taste
2 cups dried great northern beans, rinsed, soaked for overnight and drained
5 cups vegetable broth
1 (14 ½-ounce) can diced tomatoes
1½ tablespoons masa harina (Mexican
flour)
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
sprinkle with baking powder and sauté for about 4-5 minutes.
4.
Add remaining
ingredients except masa harina and stir to combine.
5.
Close the cooker by
locking the lid.
6.
Set the pressure
cooker on high pressure. Cook for about 25 minutes.
7.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
Carefully, uncover the pressure cooker after valve drops completely.
8.
Now, select the
simmer mode.
9.
Simmer for about
10-15 minutes.
10.
Stir in masa harina and simmer for about 5 minutes more.
Nutritional Information per
Serving:
Calories:
230
Fat:
3.6g
Sat Fat:
0.7g
Carbohydrates:
36.7g
Fiber:
11.3g
Sugar:
4.6g
Protein:
14.3g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
24 minutes
Ingredients:
¾ cup dried pinto beans, rinsed
¾ cup dried black beans, rinsed
1/3 cup dried brown lentils, rinsed
¾ cup uncooked quinoa
1 (
14½-ounce) can diced tomatoes
1 red bell pepper, seeded and chopped
1 small onion, chopped
4 garlic cloves, minced
½ teaspoon ground cumin
1 tablespoon paprika
½ teaspoon chili flakes
1 teaspoon red chili powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon ground turmeric
1 tablespoon blackstrap molasses|
Salt and freshly ground black pepper, to taste
2¾ cups vegetable broth
½ cup frozen corns, thawed
Method:
1.
In the bottom of an
electric pressure cooker, mix together all ingredients except corns.
2.
Close the cooker by
locking the lid.
3.
Set the pressure
cooker on high pressure. Cook for about 20 minute.
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.
Now, select the
simmer mode.
7.
Stir in corns. Cook
for about 3-4 minutes.
8.
Serve hot.
Nutritional Information per
Serving:
Calories:
237
Fat:
2.4g
Sat Fat:
0g
Carbohydrates:
42.2g
Fiber:
8.7g
Sugar:
5.2g
Protein:
13g