Low-Carb Instant Pot Recipes for Fall November 1, 2020 08:09 2 Comments
The Thai carrot-coconut soup sounds especially comforting.
Low-Carb Cooking with Your Instant Pot is the latest Instant Pot® cookbook from food blogger Emily Sunwell-Vidaurri and former chef and nutritionist Rudy Vidaurri. Focusing on low-carb diets, the duo provides 80 flavorful and healthy recipes that readers can enjoy and make efficiently – especially when time is tight. Here are a few of of our favorites.
1. Takeout-at-Home Asian Chicken and Broccoli
There’s no need to order takeout when you’re in a pinch for time, because the Instant Pot helps make “take-out-at-home” so easy! This Asian-inspired dish is packed with warming flavors like ginger and five-spice seasoning, with a touch of nuttiness and tangy sweetness. It’s delicious served with sautéed riced cauliflower too.
3 Tbsp. toasted sesame oil
5 boneless and skinless chicken thighs, cut into 2-inch (5-cm) cubes
4 cloves garlic, finely chopped
1-inch piece fresh ginger, peeled and minced or grated
3 scallions (white and light green parts only), finely chopped, plus more as needed
1⁄2 tsp. five-spice powder
2 Tbsp. apple cider vinegar
1⁄2 cup chicken broth
1 Tbsp. coconut aminos or liquid aminos
1 tsp. sea salt 1 Tbsp. powdered erythritol
3 small heads broccoli, cut into florets
2 tsp. toasted sesame seeds
- Add the oil to the Instant Pot and press Sauté. Once the oil is hot, add the chicken and sauté for 7 minutes, stirring occasionally, until the chicken is browned on most sides. Add the garlic, ginger, scallions and five-spice powder and sauté for 2 minutes until fragrant, stirring occasionally. Add the vinegar, chicken broth, coconut aminos, salt and erythritol, stirring until the ingredients are incorporated. Press Keep Warm/Cancel.
- Add the broccoli to the Instant Pot, gently stirring until mostly incorporated.
- Place the lid on the Instant Pot, making sure the steam-release valve is sealed. Press the Manual button and set the Instant Pot for 6 minutes.
- When the Instant Pot beeps, press Keep Warm/Cancel. Allow the Instant Pot to release its pressure naturally for 10 minutes. Using an oven mitt, open the steam- release valve. If there is any steam left over, allow it to release until the silver dial drops, then carefully open the lid.
- Press Sauté and allow the sauce to come to a boil, then simmer for 3 to 5 minutes to allow the sauce to thicken. Press Keep Warm/Cancel and allow the chicken and broccoli to rest for 10 minutes before serving. The sauce will thicken more as it rests.
- Serve immediately, garnished with additional scallions and the sesame seeds.
2. Thai Curry Coconut Soup
This creamy pureed soup made with a kick of lemongrass and ginger captures the very essence of the bold flavors in Thai cuisine. It’s the perfect soup to cozy up with and warm your chills.
3 Tbsp. grass-fed butter or ghee or 3 tbsp avocado oil
1⁄2 small onion, finely chopped
4 cloves garlic, finely chopped
1 Tbsp. finely chopped or grated fresh ginger
10 medium carrots, cut into thirds
4 cups chicken or vegetable broth
1 stalk lemongrass, cut in half lengthwise and quartered
1 Tbsp. curry powder
1 tsp. sea salt 1⁄2 tsp. ground coriander
1⁄2 tsp. dried thyme
1⁄8 tsp. cayenne pepper 1 cup coconut milk
Finely chopped fresh cilantro (optional)
Lime wedges (optional)
- Add the butter to the Instant Pot and press Sauté. Once the butter has melted, add the onion and sauté for 7 minutes, stirring occasionally, until the onion has begun to caramelize and turn golden brown. Add the garlic and ginger, stir and sauté for 1 minute. Press Keep Warm/Cancel.
- Add the carrots, broth, lemongrass, curry powder, salt, coriander, thyme and cayenne to the Instant Pot. Stir to combine.
- Place the lid on the Instant Pot, making sure the steam-release valve is sealed. Press the Manual button, and set the Instant Pot for 10 minutes.
- When the Instant Pot beeps, press Keep Warm/Cancel. Allow the Instant Pot to release its pressure naturally for 5 minutes. Using an oven mitt, open the steam- release valve. If there is any steam left over, allow it to release until the silver dial drops, then carefully open the lid. With tongs or a spoon, remove and discard the lemongrass.
- Carefully pour the soup into a high-powered blender or leave it in the Instant Pot and use an immersion blender, leaving at least 3 inches (8 cm) of space from the top of the blender, then blend on low speed just until the soup is homogenous, about 10 seconds. You may need to do this in batches.
- Taste the soup for seasoning and add more salt if you prefer it saltier. Transfer the soup to the Instant Pot and press Sauté. Bring the soup to a boil and stir a few times. Press Keep Warm/Cancel. Add the coconut milk, stirring until fully incorporated.
- Serve the soup immediately, as is or garnished with cilantro and lime wedges, if desired.
3. Sun-Dried Tomato Pesto Salmon
There’s nothing like salty sun-dried tomatoes paired with vibrant, refreshing pesto. This bright, lemony salmon cooks perfectly in the Instant Pot in minutes, and it’s topped with a mouthwatering sun-dried tomato pesto.
Sun-Dried Tomato Pesto
7 sun-dried tomatoes packed in olive oil
1 cup fresh basil leaves, stems removed
1 Tbsp. finely chopped fresh Italian parsley
1 clove garlic, crushed
Zest of 1 lemon
2 Tbsp. fresh lemon juice 2 Tbsp. extra virgin olive oil
3 oz. Parmesan cheese, cut into chunks
1⁄4 tsp. sea salt
1 cup filtered water
10 thin lemon slices, divided
2 sprigs fresh Italian parsley
3 fresh basil leaves
5 cloves garlic, crushed
1lb wild-caught, skin-on Alaskan salmon fillet
1 Tbsp. (15 g) grass-fed butter
3⁄4 tsp. sea salt 1 tsp. granulated garlic
- To make the sun-dried tomato pesto, combine the sun-dried tomatoes, basil, parsley, garlic, lemon zest, lemon juice, oil, Parmesan and salt in a food processor. Pulse until fully combined and smooth, about 30 seconds. Taste for seasoning and add more salt if needed. Store the pesto in the refrigerator until ready to use.
- To make the salmon, place the water, four of the lemon slices, parsley, basil and crushed garlic in the Instant Pot. Place the Instant Pot trivet inside the pot so it’s sitting above the water.
- Place the salmon, skin side down, on top of the trivet. Place the butter on top of the salmon. Sprinkle the salt and granulated garlic over the salmon. Place the remaining six lemon slices on the top of the salmon.
- Place the lid on the Instant Pot, making sure the steam-release valve is sealed. Press the Manual button and set the Instant Pot for 4 minutes.
- When the Instant Pot beeps, press Keep Warm/Cancel. Using an oven mitt, “quick release” the steam-release valve. When the steam stops venting and the silver dial drops, carefully open the lid.
- Using oven mitts, carefully remove the trivet with the salmon on it from the Instant Pot. Set the trivet on a plate and check the salmon for doneness. If you prefer a crispier salmon, carefully place the salmon on a medium baking sheet and place it under a preheated broiler for 1 to 2 minutes, just until lightly browned, watching it closely to prevent burning. Discard the cooking liquid, four lemon slices, parsley, basil and crushed garlic.
- Leave the lemons on the top of the salmon or discard them as desired. Top the salmon with the sun-dried tomato pesto. Serve immediately.
Notes: Avocado oil or ghee can be used as a substitute for the butter if needed. If your salmon fillet is thicker in some areas, you may need to increase the cook time by 1 minute.
4. Cheesy Veggie-Stuffed Grain-Free Meatloaf
This homestyle, breadcrumb-free comfort food is jam-packed with veggies, healthy fats and three cheeses. It cooks in less than half of the time it would take to bake a meatloaf too!
2 Tbsp.grass-fed butter or ghee or 2 tbsp avocado oil
1⁄2 cup coarsely chopped mushrooms
1 small zucchini, grated
1 small carrot, peeled and grated
1 large celery rib, diced
2 scallions (white parts only), finely chopped
5 oz. frozen chopped spinach, thawed and moisture squeezed out
1 lb. ground beef
1 large egg
1 tsp. sea salt
1 tsp. granulated garlic or garlic powder
1 tsp. dried dill
1 tsp. dried thyme
1⁄2 tsp. onion powder
1⁄2 cup finely chopped fresh Italian parsley
1 cup shredded cheddar cheese
1⁄2 cup shredded provolone or mozzarella cheese
1⁄2 cup shredded Parmesan cheese
1 cup filtered water
- Add the butter to the Instant Pot and press Sauté. Once the butter has melted, add the mushrooms, zucchini, carrot, celery, scallions and spinach and sauté for 7 minutes, stirring occasionally. Press Keep Warm/Cancel.
- Using a slotted spoon, carefully transfer the cooked vegetables to a large piece of cheesecloth or a clean kitchen towel. Wrap the veggies up and tightly squeeze out any excess liquid. Set aside.
- Place a large piece of foil on a flat surface. Place a large piece of parchment paper on top of the foil. Set aside.
- In a large bowl, combine the ground beef, cooked and drained veggies, egg, salt, granulated garlic, dill, thyme, onion powder, parsley, cheddar cheese, provolone cheese and Parmesan cheese. Gently mix until everything is combined. Transfer the mixture to the parchment paper and form it into a meatloaf shape, being mindful of the size of your Instant Pot—the thickest part of the meatloaf should be no more than 3 1⁄2 inches (9 cm) thick. Wrap the parchment paper–lined foil up around the meatloaf, leaving a small opening at the top.
- Place the Instant Pot trivet inside the Instant Pot, then pour in the water and carefully place the meatloaf packet on top of the trivet. Place the lid on the Instant Pot, making sure the steam-release valve is sealed. Press the Manual button and set the Instant Pot for 25 minutes.
- When the Instant Pot beeps, press Keep Warm/Cancel. Using an oven mitt, “quick release” the steam-release valve. When the steam stops venting and the silver dial drops, carefully open the lid. Using a meat thermometer, test the meatloaf to confirm that the internal temperature is at least 160°F (71°C) in the thickest part.
- Carefully remove the meatloaf packet from the Instant Pot and gently unwrap the packet. Transfer the meatloaf to a serving plate and allow it to rest for 10 to 15 minutes before slicing, then serve immediately.
5. Crustless Greek Veggie Quiche
We’re big crustless-quiche fans in our home. We find crustless quiche is a great way to get a serving of protein and healthy fats—plus you can pack it with lots of good-for-you ingredients like veggies. We love making this Greek veggie quiche and serving it for breakfast, lunch or dinner. It’s perfect for any meal of the day!
5 large eggs 1⁄2 cup heavy cream
1⁄2 cup cream cheese, softened
1 tsp. sea salt
1 tsp. granulated garlic
Zest of 1 lemon
1 small tomato, seeds removed, coarsely chopped
1 cup frozen chopped spinach, thawed and moisture squeezed out
1 small red bell pepper, stem and seeds removed, diced
1⁄2 cup Kalamata olives, halved
1⁄2 cup finely chopped fresh
1⁄4 cup finely chopped fresh mint
1 cup shredded Parmesan cheese, divided
1⁄4 cup shredded provolone or Gruyère cheese
1⁄4 cup crumbled feta cheese
1 cup filtered water
- Grease a 1 1⁄2-quart baking dish (with a glass lid) that sits inside the Instant Pot. Set it aside.
- In a large bowl, whisk together the eggs, heavy cream and cream cheese until the eggs are fully incorporated. Add the salt, granulated garlic, lemon zest, tomato, spinach, bell pepper, olives, parsley, mint, 3⁄4 cup of the Parmesan cheese, provolone cheese and feta cheese and gently mix. Transfer the mixture to the prepared baking dish. Place the lid on the baking dish.
- Pour the water into the Instant Pot. Place the Instant Pot trivet in the Instant Pot. Carefully transfer the covered baking dish into the Instant Pot on top of the trivet.
- Place the lid on the Instant Pot, making sure the steam-release valve is sealed. Press the Manual button and set the Instant Pot for 25 minutes.
- When the Instant Pot beeps, press Keep Warm/Cancel. Allow the Instant Pot to naturally release its pressure for 10 minutes. Using an oven mitt, “quick release” the steam-release valve. When the steam stops venting and the silver dial drops, carefully open the lid.
- Carefully remove the baking dish from the Instant Pot and remove the lid from the dish. Add the remaining 1⁄4 cup Parmesan cheese to the top of the quiche and either place the dish back in the Instant Pot, covered with the Instant Pot lid, for about 3 minutes to melt the cheese or place it under a preheated broiler in the oven for about 3 minutes, or just until the cheese is lightly browned.
- Allow the quiche to rest for 15 minutes before serving.
Note: If your casserole dish doesn’t have a glass lid, you can cover the top of the dish with unbleached parchment paper then top it with foil and secure it around the edges.
Reprinted with permission from Low-Carb Cooking with Your Instant Pot by Rodolfo Vidaurri and Emily Sunwell-Vidaurri, Page Street Publishing Co. 2017.
Written by Emily Sunwell-Vidaurri for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to email@example.com.