Authors: Healthy Living
Yield:
10
servings
Preparation Time:
15 minutes
Cooking Time:
12 minutes
Ingredients:
2 (14½-ounce) cans fire-roasted
tomatoes
6 Medjool dates, pitted and chopped
2 large red bell peppers, seeded and chopped
8 garlic cloves, chopped
7 cups water, divided
1 pound dried red lentils, rinsed
1 large onion, chopped finely
1 (6-ounce) can tomato paste
1½ tablespoons dried oregano, crushed
1½ tablespoons dried parsley, crushed
1½ tablespoons red chili powder
2 teaspoons smoked paprika
¼ teaspoon red pepper flakes, crushed
¼ teaspoon chipotle powder
¼ cup apple cider vinegar
Method:
1.
In a food processor,
add tomatoes, dates, bell peppers, garlic and 1 cup of water and pulse till
smooth.
2.
In the bottom of an
electric pressure cooker, mix together tomato mixture and remaining all
ingredients.
3.
Close the cooker by
locking the lid.
4.
Set the pressure
cooker on high pressure. Cook for about 12 minute.
5.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
6.
Carefully, uncover
the pressure cooker after valve drops completely.
7.
Serve hot.
Nutritional Information per
Serving:
Calories:
260
Fat:
1.1g
Sat Fat:
0g
Carbohydrates:
50.3g
Fiber:
18.3g
Sugar:
16.4g
Protein:
14.4g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
7 minutes
Ingredients:
1 tablespoon olive oil
1-pound flank steak, cut into ¼-inch thick strips
Salt and freshly ground black pepper, to taste
2 garlic cloves, minced
½ teaspoon orange zest, grated freshly
1/3 cup fresh orange juice
2 tablespoons soy sauce
¼ teaspoon red pepper flakes, crushed
1 tablespoons water
1 tablespoons cornstarch
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add beef and cook for
about 5 minutes or till browned from all sides.
4.
Add garlic and sauté
for about 1 minute.
5.
Add orange zest,
orange juice, soy sauce and red pepper flakes and stir to combine.
6.
Close the cooker by
locking the lid.
7.
Set the pressure
cooker to high pressure. Cook for about 12 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.
In
a small bowl, mix together water and cornstarch.
11.
Now,
select the simmer mode of pressure cooker.
12.
Add
cornstarch mixture, stirring continuously.
13.
Simmer
for 4-5 minutes.
14.
Serve
hot.
Nutritional Information per
Serving:
Calories:
274
Fat:
13g
Sat Fat:
4.4g
Carbohydrates:
5.2g
Fiber:
0g
Sugar:
1.9g
Protein:
32.3g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
23 minutes
Ingredients:
½ tablespoon olive oil
1-pound flank steak, trimmed and cut into ¼-inch thick strips
Salt and freshly ground black pepper, to taste
2 garlic cloves, minced
¼ teaspoon fresh ginger, minced
¼ cup water
¼ cup soy sauce
2 tablespoons honey
1 tablespoon corn starch
1½ tablespoons cold water
2 scallions, chopped
Method:
1.
Select the browning
mode for an electric pressure cooker.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add beef and sprinkle
with salt and black pepper.
4.
Cook for about 5
minutes or till browned from all sides. Transfer the beef into a bowl.
5.
Now, add garlic and
ginger and sauté for about 1 minute.
6.
Add ¼ cup of water,
soy sauce and honey and stir well. Stir in beef.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker on high pressure. Cook for about 12 minutes.
9.
Unplug the pressure
cooker and by using the quick release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Meanwhile
in a small bowl, mix together corn starch and cold water.
12.
Now,
select the simmer mode of pressure cooker.
13.
Add
cornstarch mixture in pressure cooker, stirring continuously.
14.
Cook
for about 4-5 minutes or till desired thickness.
15.
Stir
in scallion and serve hot.
Nutritional Information per
Serving:
Calories:
289
Fat:
11.2g
Sat Fat:
4.2g
Carbohydrates:
13.2g
Fiber:
0g
Sugar:
9.1g
Protein:
32.8g
Yield:
6
servings
Preparation Time:
10 minutes
Cooking Time:
31 minutes
Ingredients:
1 (3½-pound) beef back ribs
3 tablespoons Italian seasoning
Salt and freshly ground black pepper, to taste
4-ounce unsweetened applesauce
2 tablespoons soy sauce
1 tablespoon fish sauce
¼ cup water
Method:
1.
Preheat the broiler
of oven. Line a wire rack with foil paper.
2.
Rub the ribs with
Italian seasoning, salt and black pepper generously.
3.
Arrange the ribs onto
prepared wire rack.
4.
Broil the ribs for
about 2 minutes per side.
5.
In the pot of an
electric pressure cooker, mix together remaining ingredients.
6.
Place the ribs over
applesauce mixture.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker on high pressure. Cook for about 20 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.
Transfer
the ribs into a bowl.
12.
Now,
select the simmer mode of pressure cooker.
13.
Cook
for about 4-5 minutes or till cooking liquid reduces to about 2 cups.
14.
Coat
the ribs with cooking liquid generously.
15.
Transfer
the ribs onto lined wire rack again.
16.
Broil
the ribs for about 1 minute per side.
Nutritional Information per
Serving:
Calories:
624
Fat:
34.4g
Sat Fat:
13.5g
Carbohydrates:
3.4g
Fiber:
0g
Sugar:
2.7g
Protein:
70.2g
Yield:
6
servings
Preparation Time:
15 minutes
Cooking Time:
46 minutes
Ingredients:
For Sauce:
¼ tablespoon olive
oil
¼ of small onion,
chopped finely
1 small garlic
clove, minced
1 green chili,
seeded and chopped
1/3 cup tomato
sauce
2 tablespoons brown
sugar
1 tablespoon
balsamic vinegar
½ tablespoon
Worcestershire sauce
For Meatloaf:
1½ bread slices
¼ cup milk
1-pound lean ground beef
1/3 cup parmesan cheese, grated freshly
2 small eggs, beaten
1 tablespoon fresh parsley, minced
Salt and freshly ground black pepper, to taste
Method:
1.
For sauce in a pan,
heat oil on medium-low heat.
2.
Add onion and sauté
for about 5 minutes.
3.
Add garlic and green
chili and sauté for about 1 minute.
4.
Stir in remaining
sauce ingredients and reduce the heat to low. Simmer, stirring occasionally for
about 10-15 minutes or till desired thickness.
5.
Remove from heat and
let it cool completely.
6.
Fold a foil paper
into a 7-inch wide and 16-inch long sling. Keep aside.
7.
Meanwhile in a large
bowl, place bread slices.
8.
Pour milk over slices
and keep aside for about 10 minutes.
9.
Add remaining all
ingredients and mix till well combined.
10.
Place
the meat mixture in the center of sling. Shape the mixture into a loaf.
11.
Spread
half of prepared sauce over loaf evenly.
12.
Place
a steamer trivet in the bottom of an electric pressure cooker.
13.
Pour
1 cup of water. Arrange the sling with meatloaf over trivet.
14.
Close
the cooker by locking the lid.
15.
Set
the pressure cooker to high pressure. Cook for about 20 minutes.
16.
Unplug
the pressure cooker and by using the quick release method, release the
pressure.
17.
Meanwhile
preheat the broiler of oven.
18.
Carefully,
uncover the pressure cooker after valve drops completely.
19.
Transfer
the meatloaf in a broiler pan.
20.
Spread
remaining sauce over meatloaf. Broil for about 5 minutes.
Nutritional Information per
Serving:
Calories:
240
Fat:
9.8g
Sat Fat:
4.3g
Carbohydrates:
7.1g
Fiber:
0g
Sugar:
4.8g
Protein:
29.7g