Instant Pot Cookbook: 50 Healthy, Delicious and Easy Instant Pot Pressure Cooker Recipes (Electric Pressure Cooker Healthy Meal Series)
Author: Hogan, Angela
Date: 2018-07-15

Instant Pot Cookbook

A Comprehensive Instant Pot (Pressure Cooker) Guide with 50 Healthy, Easy & Delicious Recipes

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Table of Content

Introduction

Chapter 1: The Amazing Instant Pot

Basic Components

Multiple Pre-Set Functions

Instant Pot Benefits

FAQs

Chapter 2: Healthy Breakfasts

Spinach Bacon Hash Browns

Maple Bread Pudding

Banana Cinnamon French Toast

Chocolate Espresso Oats

Cinnamon Apple Oats

Cheesy Bacon Egg Omelet

Broccoli Egg Morning Casserole

Chapter 3: Beans & Grains

Garlic Chicken Rice

Nutritious Kale Rice Pilaf

Spiced Green Bean Potato

Jalapeno Garlic Beans

Chickpea Wine Pasta

Broccoli Bean Cheese

Feta Spinach Quinoa

Chapter 4: Soups & Stews

Tomato Bean Soup

Cheesy Broccoli Potato Soup

Rosemary Carrot Goat Stew

Garlic Chicken Chili Stew

Chard & Leek Soup

Beef Beet Veggie Soup

Red Wine Bean Soup

Chapter 5: Vegetables & Sides

Parmesan Steamed Vegetables

Kale Feta Salad

Rosemary Sweet Potatoes

Garlic Rosemary Potatoes

Chapter 6: Chicken Mains

Mushroom White Wine Chicken

BBQ Garlic Chicken

Mexican Turkey Potato Chili

Honey Garlic Chicken

Orange Honey Chicken

Mushroom Wine Chicken

Oregano Pepper Spiced Chicken

Tangy Green Olive Chicken

Chapter 7: Pork & Beef Mains

Pineapple Soy Pork Ribs

Green Bean Mushroom Chops

BBQ Apple Pork Ribs

Asian Style Honey Ribs

Apple Ribs Tomatino

Tomato Mushroom Beef

Italian Wine Braised Ribs

Chapter 8: Fish & Seafood Mains

Super Spice Fish Curry

Kale Cream Haddock

Cheesy Spinach Shrimp

Veggie Fish Mania

Salmon Caper Pepper

Chipotle Asparagus Chicken

Wine Poached Salmon

Chapter 9: Delicious Desserts

Creamy Custard Delight

Classic Choco Lava Cake

Cinnamon Pecan Treat

Conclusion

Introduction

Maintaining health is of paramount importance in our modern hectic lifestyle. Healthy food provides us with essential nutrients and keep us energetic all day long. Time is the most precious asset of our modern lifestyle. However, with shortage of time, we often end up compromising our health due to many unavoidable reasons.

We are always surrounded by hundreds of tasks to complete and often find ourselves struggling to find adequate time to cook health meals. After a long tiring day, the last thing you want to do is spending hours in kitchen.

Instant Pot pressure cooker is a complete solution for all your cooking concerns. It is reliable, fast, safe, and equipped with modern pre-set programmes to provide you with seamless cooking experience. You don’t need to spend hours in kitchen every day as Instant Pot does all the cooking for you, and spares you from constantly monitoring food while cooking.

Instant Pot also takes care of your daily nutritional needs by preserving nutrients; it prevents essential nutrients such as vitamins, anti-oxidants, proteins and minerals from being washed away to provide you with wholesome meals every time. All you need to do is add recipe ingredients, select cooking programme, close the lid, select cooking time and that’s it. It will cook delicious and nutritious food for you in a matter of minutes.

This special book provides a hand-picked collection of 50 Healthy Instant Pot Pressure Cooker recipes for all your versatile cooking needs. It covers exclusive recipe chapters on breakfasts, beans & grains, vegetables & sides, soups & stews, chicken mains, meat mains, seafood & fish mains and mouth-watering desserts. The recipes are easy to prepare with simple instructions with healthy ratio of nutrients.

Experience the joy of cooking with Instant Pot. Discover amazing flavours and prepare healthy meals every day for your whole family.

Chapter 1: The Amazing Instant Pot

Designed using the 3rd generation advanced technology, Instant Pot offers the most advanced cooking experience with its smart programming and next-generation in built microprocessor that inspects the pressure on constant basis, balances the temperature in the pot, adjusts heating time and provides you with the desired texture for utmost food satisfaction.

The manufacturing of instant pot is done while considering the health and nutritional requirements. Instant Pot is free of any harmful chemical coating for its interior cooking pot to make it completely safe to cook food. Made from high-quality stainless steel, this revolutionary cooking appliance cooking consistency, improved cooking quality and superior safety.

Basic Components

Instant Pot consists of following key parts:

Inner Pot

Removable inner pot made from stainless steel or aluminum that ensures uniform heating. Add recipe ingredients are being added in inner pot.

Inner Housing Unit

The unit consists a control box, temperature & pressure sensors, heating element. This unit acts as a core component as it monitors cooking cycles, time, pressure intensity and many other essential cooking aspects to provide you with perfectly cooked food.

Closing Lid

The lid comes with a sealing ring to ensure that the inside build up pressure stays inside and prevents leaking of pressure. You need to keep the lid in its locking position in order to start cooking. It comes with a pin lock feature that prevents accidental opening of valves during cooking process and thus, offers you a safe cooking experience.

Safety Valves

The pin of the float valve often gets damages (also in case of traditional pressure cookers). Safety valves creates a locking mechanism and prevents steam from escaping. In case of excess internal pressure, it pushes up the lid to maintain ideal pressure level.

Multiple Pre-Set Functions

Instant Pot offers the most modern cooking experience by providing multiple cooking programs for all your versatile cooking needs. It performs the task of almost 7 different cooking appliances including pressure cooker, rice cooker, slow cooker, and steamer. You can prepare delicious yogurt, steam the foods, bake the foods, make thick gravies and soups, use it as a slow cooker, and prepare delicious rice and sauté foods like a pro.

Sauté

Oil, onions, garlic, meat cuts, ground meat, etc. can be cooked on this mode for open lid browning, sautéing, or simmering.

Manual

This button allows you to manually set your own pressure and cooking time.

Porridge/Congee

Cook porridge and soft congee with this pre-set button for 20 minutes at high pressure.

Multigrain

This setting allows you to cook different types of grains such as quinoa, barley, wheat, and many other mix of grains. The set default is 40 minutes of high pressure.

Meat/Stew

This particular button allows you to cook various meats or stews recipes. The default is set at high pressure for 35 minutes.

Bean/Chili

Cook chili and bean recipes with this button. The pre-set setting for this button is 30 minutes.

Steam

This pre-set button allows you to steam your food at full power. Make sure that you use the steamer rack or trivet that comes with the device. The default is 10 minutes of high pressure cooking.

Rice

This button allows you to cook different types of rice and rice recipes perfectly at low pressure. The default for this setting is automatic and cooks rice at low pressure.

Soup

Cook soups, stews, and chowders with this setting. The default is set at 30 minutes of high pressure. In some models, it is 40 minutes of default cooking time.

Poultry

Press this button to cook all kinds of poultry meats like chicken, quail, turkey. The default is set at high pressure for 15 minutes.

Slow Cook

This button allows you to convert your Instant Pot into a slow cooker. This button has a pre-set cooking default time to 4 hours, but you can press the “+” or “-” button to adjust the cooking time to extend up to 40 hours.

NPR (Natural Pressure Release)

This setting is for naturally releasing inside pressure. Leave the vent valve alone until it releases all inside pressure; the pot will release all pressure on its own in a gradual manner. It takes around 10 minutes to release all inside pressure. After releasing all inside pressure, the silver button on top of the lid will go down.

QPR (Quick Pressure Release)

This setting is for manually releasing pressure in a quick manner by twisting the vent valve. It is recommended to use a towel to cover the vent to diffuse anything that might come out due to high pressure steam.

Yogurt

Fermenting yogurt is possible with the Instant Pot. You can turn dairy and even non-dairy milk into healthy yogurt.

Sauté

This button allows you to brown meats and simmers food in the Instant Pot while the lid is open. You can use this button for stir-frying or for simmering sauces by pressing the Adjust button.

Manual

This button allows you to set the pressure cooking time to cook your food thus allowing you more flexibility to cook your food.

Keep Warm/Cancel

Press this button and you can keep your food warm (provided that the Instant Pot is turned off) or cancel the cooking operation of the Instant Pot.

Instant Pot Benefits

Instant Pot offers marvelous benefits to make cooking task effortless and convenient for you.

Healthy & Nutritious

Instant Pot helps in preparing nutritious and healthy food. The pot maintains the nutritional value of the foods and provides delicious meals. You do not need to submerge your food like traditional methods and with Instant Pot, you need to add less cooking liquid (stock, water, broth etc.). It uses all added liquid to cook delicious recipes for you and thus, prevents essential nutrients from being washed away.

Time Saving

To support and ease your hectic schedules, this is an appliance you must choose! With this instant pot, cooking becomes 70% quicker. The foods which take 45-60 minutes in getting ready get prepared in just 15-20 minutes. It surely justifies its name when you need some quick food. Get your beans and legumes boiled quickly; get your delicious meats and vegetables sautéed in minutes with this multi benefit instant pot!

Smart Pre-Set Programming

Instant Pot offers up to 14 in-built features which are advanced in every aspect as well as completely exceptional. These smart features allow you to cook different foods at different temperatures. This maintains the texture, taste and nutritional value of the food. Prepare yogurt, slow cook your rice, steam your foods, warm your food, sauté vegetables or prepare your delicious soups and so much more with a click of a single button.

Highly Reliable and Safe

Instant Pot features many safety mechanisms so that the device will function properly and not blow off if it has too much pressure. It has a pressure sensor that detects if there is too much pressure inside the pot and automatically releases it. It also has a thermostat inside so that you can monitor the exact temperature that your food is cooking.

In case of any unsafe situation, it cuts off power or raises alarm sounds automatically to ensure a completely safe cooking process. The quick pressure release allows you to ease the pressure in the pot immediately. No tension of burned food and spoiled taste. The product is certified for being safe.

Energy Efficient

The food prepared in instant pot gets cooked quickly which surely saves energy. It saves energy consumption up to 70% as compared to oven cooking, steaming, boiling, or slow cooking. It is the most energy efficient equipment after microwave. As it prepares recipes in a matter of minutes and needs less liquid, it automatically minimizes energy consumption.

Delayed Cooking

The feature of delayed cooking helps the food to stay warm and moist when in the pot. Everyone loves to serve hot and delicious food and thus, the instant pot has the delayed cooking feature which keeps the food warm until it gets served. No need to reheat the food and burn more energy.

Steam Less and Less Noise

The traditional pressures would simply fill your kitchen with a lot of steam. In case of instant pot, you don’t need to worry about the excess steam but it still works as a pressure cooker. Also it does not whistles while cooking and makes very less noise.

Destroys Harmful Micro-Organism

Pressure cooking in instant pot will fight the microorganisms like bacteria and different viruses which prevent people from falling ill. There are foods which can have fungal deposition and can cause illnesses. Thus, this is the best healthy cooking appliance.

Easy Cleaning and Maintenance

When you get any cooking appliance, maintenance is your first concern. The appliances can get irremovable stains and can also get scratches with the usage of dishwashers! In case of instant pot, you don’t have to worry about the maintenance. Just wash it with a gel and wiper or you can also use your dishwasher. It supports quick and easy cleaning.

Cost Effective Appliance

When you compare the cost of instant pot with other appliances like pressure cooker, it is high. But, the instant pot performs the tasks of 7 appliances and thus, the price is totally worth it.  It is a smart decision to invest in a 7 in 1 appliance which will save the cost and space of different cooking appliances.

FAQs

How many built-in safety mechanisms instant pot have?

It has 10 safety mechanisms which provide safe and smart cooking.

How does the pot depressurize when the cooking is done?

It takes some time to depressurize when the container has some water. It takes anywhere between 8-25 minutes to depressurize depending on the water content in the pot. If you are in hurry, take cold cloth, place it on the lid to cool down the cooker and this will naturally release.

How to clean the sealing ring?

The sealing ring is a very important part. While you constantly cook in this pot, the sealing ring can get smelly, for this, take a bowl of water, lemon juice and white vinegar and steam the water. Take the ring out and let it air-dry. Soak the ring overnight in white vinegar and next day the smell will be gone.

What happens if I forget to add water in the pot while cooking?

It is designed keeping in mind the safety features. If you do not add water in the pot for cooking, it will generate an error code, will not start heating element and will get shut down automatically.

Why is the pot not reaching pressure or float valve is not popping?

This can happen if you did not seal the sealing ring properly. This is the basic reason. Check and install your ring properly before use

Will instant pot burn food?

No. It is designed with the 3rd generation technology and advanced features which will prevent the food from burning. The feature known as burn protection and temperature monitoring gets started when high temperature is noticed at the bottom. Though, you must sauté the foods while monitoring the food with open lid.

Can I clean the instant pot in dishwasher?

The interior pot, steam rack, spoons, rice paddle and accessories which come along with Instant Pot are dishwasher safe. You must not clean the lead or ring in the dishwasher.

Chapter 2: Healthy Breakfasts

Spinach Bacon Hash Browns

Prep Time: 5 minutes

Cooking Time: 8 minutes

Servings: 5-6

Ingredients

6 eggs, beaten

¼ cup milk

1 teaspoon salt

½ teaspoon pepper

6 slices of bacon, chopped

2 cups hash browns

1 cup spinach

½ cup button mushrooms, sliced

½ cup cheddar cheese, grated

Directions

1. In a mixing bowl, combine the eggs and milk. Season with salt and pepper to taste.

2. Beat until well combined then set aside.

3. Press the Sauté button on the Instant Pot and add the bacon. Cook the bacon until some of the fat has rendered. Set aside.

4. Arrange the hash browns at the bottom of the Instant Pot and add the bacon, spinach, and mushrooms.

5. Pour over the egg mixture. Top with grated cheese.

6. Close the lid and press the Manual button. Cook on high for 8 minutes or until the eggs are cooked through.

7. Do natural pressure release.

Nutritional Info (Per Serving)

Calories 354; Carbohydrates: 16.5g; Protein: 14.1g; Fat: 26.9g; Fiber: 1.8g

Maple Bread Pudding

Prep Time: 8-10 minutes

Cooking Time: 15 minutes

Servings: 10-12

Ingredients

2 cups milk

4 whole eggs, beaten

½ cup pure maple syrup

2 egg yolks

1 tablespoon vanilla extract

¼ teaspoon salt

½ cup butter, melted

1 loaf of bread, cubed

Directions

1. Use a heat-proof bowl that will fit inside the Instant Pot. Grease the bowl then set aside.

2. Place a steamer rack in the Instant Pot and pour in a cup of water inside the Instant Pot. Set aside.

3. In a blender, mix together the milk, eggs, maple syrup, vanilla, and salt.

4. Blend for 15 seconds until smooth. Add the melted butter.

5. Pour the custard mixture into the bowl and add the bread pieces.

6. Press on the bread until all pieces get soaked with the custard mixture.

7. Place on top of the steamer rack and place aluminium foil on top. Close the lid and seal the vent.

8. Press the Steam button and adjust the cooking time to 5 minutes.

9. Do natural pressure release. Allow to cool before eating.

Nutritional Info (Per Serving)

Nutrition information: Calories per serving:190; Carbohydrates:12.8g; Protein: 5.1g; Fat: 13.1g; Fiber: 0.1g

Banana Cinnamon French Toast

Prep Time: 8-10 minutes

Cooking Time: 25 minutes

Servings: 7-8

Ingredients

6 slices of French bread, cubed

4 bananas, sliced

2 tablespoons brown sugar

¼ cup cream cheese, melted in the microwave

3 eggs, beaten

½ cup milk

1 tablespoon white sugar

1 teaspoon vanilla extract

½ teaspoon ground cinnamon

2 tablespoons butter, chilled

¼ cup pecans, chopped

Directions

1. Place a steamer rack in the Instant Pot and pour a cup of water.

2. Grease a baking dish that will fit in your Instant Pot. Set aside.

3. Place slices of bread into the baking dish.

4. Add a layer of banana over the bread and sprinkle with brown sugar.

5. Drizzle over the cream cheese.

6. Repeat the same layering until all ingredients are placed in the baking dish. Set aside.

7. In a mixing bowl, combine the eggs, milk, white sugar, and vanilla.

8. Pour over the baking dish and sprinkle with ground cinnamon.

9. Place the slices of butter on top and pecans.

10. Place the baking dish on the steamer rack and close the lid.

11. Press the Steam button and adjust the cooking time to 25 minutes.

12. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 223; Carbohydrates: 21.3g; Protein: 6.5g; Fat: 12.1g; Fiber: 2.2g

Chocolate Espresso Oats

Prep Time: 5 minutes

Cooking Time: 10 minutes

Servings: 4-5

Ingredients

2 ½ cups water

1 cup milk

1 cup oats

2 tablespoons sugar

1 teaspoon espresso powder

¼ teaspoon salt

2 teaspoons vanilla extract

A dollop of whipped cream

2 tablespoons grated chocolate

Directions

1. Place all ingredients except for the whipped cream and chocolate shavings in the Instant Pot.

2. Stir to combine everything.

3. Lock the lid and close the vent.

4. Press High Pressure and set the cooking time to 10 minutes.

5. Once done, do quick pressure release

6. Serve with whip cream and sprinkle with chocolate shavings on top.

Nutritional Info (Per Serving)

Calories: 173; Carbohydrates: 31.5g; Protein: 6.4g; Fat: 5.1g; Fiber: 4g

Cinnamon Apple Oats

Prep Time: 5 minutes

Cooking Time: 4 minutes

Servings: 2-3

Ingredients

1 cup steel cut oats

½ cup plain Greek yogurt

1 ½ cup water

2 apples, cored and chopped

¼ cup maple syrup

½ teaspoon cloves

½ teaspoon cinnamon powder

2 tablespoons slivered almonds

Directions

1. Place the oats in the Instant Pot.

2. Stir in the water, yogurt, apples, maple syrup, cloves, and cinnamon.

3. Close the lid and seal the valve.

4. Press the Manual button and cook for 4 minutes.

5. Do quick pressure release.

6. Stir again and garnish with slivered almonds and more maple syrup or cinnamon.

Nutritional Info (Per Serving)

Calories:330; Carbohydrates: 43.9g; Protein: 10.4g; Fat: 4.3g; Fiber: 12.1g

Cheesy Bacon Egg Omelet

Prep Time: 5 minutes

Cooking Time: 10 minutes

Servings: 5-6

Ingredients

6 large eggs, beaten

½ cup milk

1/8 teaspoon Himalayan salt

1/8 teaspoon ground black pepper

8 ounces bacon, chopped

¾ cups red and green peppers, diced

3 spring onions, chopped

¾ cup cheddar cheese, grated and divided

Directions

1. Place all ingredients in the Instant Pot except for the half of the cheddar cheese. 2. Stir to combine everything.

3. Sprinkle with the remaining cheese on top.

4. Close the lid and seal the vent.

5. Press the Manual button and cook on high for 10 minutes or until the eggs are cooked through.

6. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 333; Carbohydrates: 17.4g; Protein: 17.6g; Fat: 18.8g; Fiber: 2.2g

Broccoli Egg Morning Casserole

Prep Time: 5 minutes

Cooking Time: 15 minutes

Servings: 5-6

Ingredients

3 cups cottage cheese

6 eggs, beaten

1/3 cup all-purpose flour

¼ cup butter, melted

Salt and pepper to taste

3 cups broccoli florets

2 tablespoons chopped onions

2 cups cheddar cheese, grated

Directions

1. In a mixing bowl, mix together the cottage cheese, eggs, all-purpose flour, butter, salt, and pepper. Mix until well-combined.

2. Place the broccoli and onions in the Instant Pot.

3. Pour over the egg mixture and sprinkle with grated cheese on top.

4. Close the lid and press the Manual button. Adjust the cooking time to 15 minutes. 5. Do natural pressure release.

Nutritional Info (Per Serving)

Calories:407; Carbohydrates: 15.8g; Protein: 27.8g; Fat: 22.7g; Fiber: 0.9g

Chapter 3: Beans & Grains

Garlic Chicken Rice

Prep Time: 8 minutes

Cooking Time: 20 minutes

Servings: 4-5

Ingredients

1 tablespoon oil

1 onion, diced

3 cloves of garlic, minced

1-pound chicken breasts, sliced

1 tablespoon Cajun seasoning

1 tablespoon tomato paste

2 cups chicken broth

1 ½ cups white rice, rinsed

1 bell pepper, chopped

Directions

1. Press the Sauté on the Instant Pot and pour the oil.

2. Sauté the onion and garlic until fragrant.

3. Stir in the chicken breasts and season with Cajun seasoning.

4. Continue cooking for 3 minutes.

5. Add the tomato paste and chicken broth. Dissolve the tomato paste before adding the rice and bell pepper.

6. Close the lid and press the Manual button.

7. Adjust the cooking time to 20 minutes.

8. Do natural pressure release.

Nutritional Info (Per Serving)

Calories:473; Carbohydrates: 64.9g; Protein: 33.4g; Fat: 7.4g; Fiber: 2.9g

Nutritious Kale Rice Pilaf

Prep Time: 5-8 minutes

Cooking Time: 15 minutes

Servings: 4-5

Ingredients

2 rice cups, rinsed

2 ½ cups, chicken stock

1 tablespoon rice wine

1 tablespoon vegetable oil

1 cup leftover chicken meat

2 small potatoes, peeled and quartered

2 carrots, chopped

1-pound white mushrooms, halved

1-pound green beans, chopped

3 cups kale, chopped

2 tablespoons soy sauce

1 tablespoon oyster sauce

Directions

1. Place everything in the pot and give a good stir.

2. Give a good stir and close the lid.

3. Seal off the vent.

4. Press the Rice button and adjust the cooking time to 15 minutes.

5. Do natural pressure release.

6. Fluff the rice before serving.

Nutritional Info (Per Serving)

Calories: 506; Carbohydrates: 48.8g; Protein: 24.1g; Fat: 5.4g; Fiber: 8.6g

Spiced Green Bean Potato

Prep Time: 8 minutes

Cooking Time: 25minutes

Servings: 3-4

Ingredients

1 tablespoon oil

½ teaspoon cumin seed

2 teaspoon coriander powder

¼ teaspoon turmeric

4 cloves of garlic, chopped

1 green chili, chopped

2 cups green beans

1 potato, cubed

¼ teaspoon salt

1 teaspoon dry mango powder

Salt to taste

Directions

1. Without the lid on, press the Sauté button on the Instant Pot.

2. Add in the oil and wait until it heats up. Add the cumin seeds and fry for 1 minute or until they pop.

3. Stir in the coriander, turmeric, and garlic. Stir until the garlic is fragrant.

4. Pour in the rest of the ingredients.

5. Stir to combine.

6. Close the lid and seal off the vent.

7. Press the Manual button and adjust the cooking time to 25 minutes.

8. Do natural pressure release.

Nutritional Info (Per Serving)

Calories:166; Carbohydrates: 27.8g; Protein: 3.9g; Fat: 5.2g; Fiber: 4.8g

Jalapeno Garlic Beans

Prep Time: 5-8 minutes

Cooking Time: 60 minutes

Servings: 2-3

Ingredients

1 cup pinto beans, drained and rinsed

3 cups water

3 tablespoons oil

2 cloves of garlic, chopped

1 onion, chopped

1 jalapeno pepper, chopped

1 bay leaf

1 tablespoon salt

Directions

1. Place the beans and water in the Instant Pot. Close the lid and press the Manual button. Cook for 40 minutes.

2. Once done, do natural pressure release and drain the beans. Save the bean water.

3. Press the Sauté button on the Instant Pot and add the oil.

4. Stir in the garlic, onion, and jalapeno until fragrant.

5. Add the beans and the bean water.

6. Stir in the bay leaf and season with salt.

7. Close the lid and press the Manual button. Cook for another 20 minutes.

Nutritional Info (Per Serving)

Calories: 331; Carbohydrates: 29g; Protein: 8.6g; Fat: 21.1g; Fiber: 8.1g

Chickpea Wine Pasta

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 4-5

Ingredients

2 tablespoons olive oil

2 sprigs of rosemary

1 cup Italian sausage, ground

1 can chickpeas, rinsed

¼ cup dry white wine

12 ounces pasta of your choice

½ cup chicken broth

Salt and pepper to taste

½ cup parmesan cheese, grated

2 tablespoons butter

Directions

1. Press the Sauté button on the Instant Pot and add the olive oil.

2. Stir in the rosemary and sausages. Cook until the sausages turn slightly brown.

3. Add the chickpeas, white wine, pasta, and chicken broth. Season with salt and pepper to taste.

4. Close the lid and press the Manual button.

5. Adjust the cooking time to 20 minutes.

6. Do quick pressure release.

7. Garnish with parmesan cheese and allow butter to melt on top.

Nutritional Info (Per Serving)

Calories: 407; Carbohydrates: 33g; Protein: 17.4g; Fat: 23.5g; Fiber:6.6 g

Broccoli Bean Cheese

Prep Time: 5-8 minutes

Cooking Time: 25 minutes

Servings: 6-7

Ingredients

3 tablespoons olive oil

2 anchovy fillets, packed in oil

4 cloves of garlic, sliced

2 cans cannellini beans, rinsed

¼ cup parsley, chopped

1 cup chicken broth

Salt and pepper to taste

1 head broccoli, cut into florets

2 tablespoons parmesan cheese, grated

Directions

1. Press the Sauté button on the Instant Pot.

2. Add the oil and sauté the anchovy fillets and garlic until fragrant.

3. Add the beans and parsley. Pour in the broth. Season with salt and pepper to taste

4. Close the lid and seal off the vent.

5. Press the Manual button and adjust the cooking time to 20 minutes.

6. Do natural pressure release.

7. Once the lid is open, press the Sauté button and add the broccoli florets. Stir and allow to simmer for 5 minutes until the vegetables are done.

8. Sprinkle with parmesan cheese.

Nutritional Info (Per Serving)

Calories: 66; Carbohydrates: 1.6g; Protein: 1.1g; Fat: 6.4g; Fiber: 1.3g

Feta Spinach Quinoa

Prep Time: 5-8 minutes

Cooking Time: 2 minutes

Servings: 4

Ingredients

3 stalks of celery, chopped

1 bell pepper, chopped

1 ½ cups quinoa, rinsed

¼ teaspoon salt

4 cups spinach

1 ½ cups chicken broth

½ cup feta cheese

Directions

1. Place all ingredients except the feta cheese in the Instant Pot.

2. Close the lid and seal off the vent.

3. Press the Manual button and adjust the cooking time to 2 minutes.

4. Do natural pressure release.

5. Once the lid is open, garnish with feta cheese on top.

Nutritional Info (Per Serving)

Calories: 360; Carbohydrates: 31g; Protein: 16g; Fat: 18g; Fiber:9g

Chapter 4: Soups & Stews

Tomato Bean Soup

Prep Time: 5-8 minutes

Cooking Time: 60 minutes

Servings: 5-6

Ingredients

1 cup dried chickpeas, soaked overnight then drained

1 cup dried white beans, soaked overnight then drained

2 tablespoons olive oil

1 onion, chopped

2 stalks of celery, chopped

1 ½ teaspoon dried dill

1 ½ teaspoons ground cinnamon

1 ½ tablespoons mild paprika

1 can diced tomatoes

2 tablespoons tomato paste

2 ¾ cups vegetable broth

Salt and pepper

Directions

1. Place all ingredients in the Instant Pot.

2. Stir to combine everything.

3. Close the lid and press the Manual button.

4. Adjust the cooking time to 60 minutes.

5. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 312; Carbohydrates: 46.1g; Protein: 15.8g; Fat: 7.3g; Fiber: 11.6g

Cheesy Broccoli Potato Soup

Prep Time: 5-8 minutes

Cooking Time: 7 minutes

Servings: 5-6

Ingredients

2 tablespoons butter

2 cloves of garlic, minced

1 broccoli head, cut into florets

2 pounds Yukon Gold potatoes, peeled and quartered

4 cups chicken broth

Salt and pepper to taste

1 cup cheddar cheese, grated

6 slices of bacon, fried and crumbled

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the butter and sauté the garlic until fragrant.

3. Stir in the broccoli florets, potatoes, and chicken broth

4. Season with salt and pepper to taste.

5. Sprinkle with cheese on top.

6. Close the lid and press the Soup button.

7. Adjust the cooking time to 7 minutes.

8. Do quick pressure release.

9. Sprinkle with bacon bits on top.

Nutritional Info (Per Serving)

Calories:598; Carbohydrates: 34.4g; Protein: 47.7g; Fat: 24.5g; Fiber: 3.9g

Rosemary Carrot Goat Stew

Prep Time: 5-8 minutes

Cooking Time: 40 minutes

Servings: 3-4

Ingredients

2 tablespoons olive oil

1 onion, chopped

3 cloves of garlic, minced

1 tablespoon cumin seeds

½ pound goat meat, chopped

1 stalk of celery, chopped

1 carrot, peeled and chunked

¼ cup tomato paste

A dash of balsamic vinegar

1 cup chicken stock

½ cup water

1 teaspoon dried rosemary leaves

Salt and pepper

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the onion and garlic. Stir in the cumin seeds.

3. Stir in the goat meat and brown all sides for a few minutes.

4. Add the celery, carrots, tomato paste, and balsamic vinegar.

5. Pour in the chicken stock, water, and rosemary. Season with salt and pepper.

6. Close the lid and press the Manual button.

7. Adjust the cooking time to 60 minutes.

8. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 304; Carbohydrates: 12g; Protein: 36.3g; Fat:11.5g; Fiber: 2.6g

Garlic Chicken Chili Stew

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 5-6

Ingredients

2 tablespoons coconut oil

1 onion, chopped

3 cloves of garlic, minced

2 pounds chicken breasts

1 green bell pepper, chopped

1 can jalapenos, chopped

1 can green chilies, chopped

1 can diced tomatoes

1 can tomato sauce

1 tablespoon cumin

1 tablespoon chili powder

2 teaspoons dried oregano

Salt and pepper to taste

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the onion and garlic until fragrant.

3. Add in the chicken breasts and continue stirring until lightly brown.

4. Add the rest of the ingredients

5. Give a good stir.

6. Close the lid and press the Manual button.

7. Adjust the cooking time to 15 minutes.

8. Do natural pressure release.

9. Serve with avocado slices if desired.

Nutritional Info (Per Serving)

Calories: 385; Carbohydrates:17.1 g; Protein:34.2 g; Fat: 19.3g; Fiber:5.8 g

Chard & Leek Soup

Prep Time: 5-8 minutes

Cooking Time: 4 minutes

Servings: 5-6

Ingredients

8 cups Swiss Chard stems, diced

3 leeks, chopped

1 celeriac, peeled and diced

1 potato, peeled and diced

1 ½ cups chicken stock

1 cup coconut milk

Salt and pepper to taste

Directions

1. Place all ingredients in the Instant Pot.

2. Give a good stir to combine everything.

3. Close the lid and press the Manual button.

4. Adjust the cooking time to 4 minutes.

5. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 200; Carbohydrates: 23.9g; Protein: 5.4g; Fat: 10.6g; Fiber: 3.9g

Beef Beet Veggie Soup

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 5-6

Ingredients

2 pounds ground beef

3 beets, peeled and diced

3 stalks of celery, diced

2 large carrots, diced

2 cloves of garlic, diced

1 onion, diced

3 cups shredded cabbage

6 cups beef stock

1 bay leaf

½ tablespoon thyme

Salt and pepper

Directions

1. Press the Sauté button on the Instant Pot.

2. Sauté the beef for 5 minutes until slightly golden.

3. Add all the rest of the ingredients in the Instant Pot.

4. Close the lid and press the Manual button.

5. Adjust the cooking time to 15 minutes.

6. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 477; Carbohydrates: 17.7g; Protein: 44.5g; Fat: 23.9g; Fiber: 3.2g

Red Wine Bean Soup

Prep Time: 5-8 minutes

Cooking Time: 50 minutes

Servings: 5-6

Ingredients

2 tablespoons olive oil

1 onion, chopped

5 cloves of garlic, minced

1 red bell pepper, chopped

1 bay leaf

1 teaspoon ground cumin

2 teaspoons ground oregano

½ cup red wine

4 cups water

2 tablespoons sherry vinegar

1-pound dried black beans, soaked overnight

Salt and pepper

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the onions and garlic until fragrant.

3. Stir in the bell pepper, bay leaf, cumin, and oregano. Stir for another minute.

4. Pour in the red wine, water, sherry vinegar, and beans. Season with salt and pepper to taste.

5. Close the lid and press the Bean/Chili button.

6. Adjust the cooking time to 50 minutes.

7. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 304; Carbohydrates: 38.6g; Protein: 17g; Fat: 5.7g; Fiber: 12.5g

Chapter 5: Vegetables & Sides

Parmesan Steamed Vegetables

Prep Time: 5 minutes

Cooking Time: 10 minutes

Servings: 2

Ingredients

2 bell peppers, sliced

2 large zucchinis, sliced

½ cup peeled garlic cloves

Salt and pepper to taste

1 teaspoon Italian seasoning

2 tablespoon olive oil

¼ cup parmesan cheese, grated

Directions

1. Place a trivet or steamer in the Instant Pot and pour a cup of water.

2. In a baking dish that will fit inside the Instant Pot, mix the pepper, zucchini, and garlic. Season with salt, pepper, and Italian seasoning.

3. Pour in olive oil and toss to combine.

4. Add the parmesan cheese on top.

5. Place on top of the steamer basket.

6. Close the lid and press the Steam button.

7. Adjust the cooking time to 10 minutes.

8. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 127; Carbohydrates:8.6 g; Protein: 2g; Fat: 15.3g; Fiber: 6.1g

Kale Feta Salad

Prep Time: 10-15 minutes

Cooking Time: 3 minutes

Servings: 8-10

Ingredients

1 teaspoon salt

2 ½ cups water

1/3 cup red onion, diced

3 cups kale leaves, torn

4 tablespoon lemon juice

1/3 cup extra-virgin olive oil

Zest of 1 lemon

Salt and pepper to taste

¼ cup feta cheese, crumbled

Directions

1. Place the harvest grains, salt, and water in the Instant Pot.

2. Close the lid and press the Rice button.

3. Adjust the cooking time to 3 minutes.

4. Do natural pressure release and allow the grains to cool down.

5. Place the grains in a large bowl.

6. Mix in the grains and the rest of the ingredients. Mix well to combine everything.

7. Serve warm.

Nutritional Info (Per Serving)

Calories: 55; Carbohydrates: 4.95g; Protein: 0.87g; Fat: 3.65g; Fiber: 0.4g

Rosemary Sweet Potatoes

Prep Time: 5-8 minutes

Cooking Time: 15 minutes

Servings: 8

Ingredients

1 pound sweet potatoes, peeled and cut into cubes

2 cloves of garlic

Salt and pepper to taste

½ teaspoon dried parsley

¼ teaspoon dried thyme

¼ teaspoon dried rosemary

¼ teaspoon dried sage

2 tablespoons butter

¼ cup milk

½ cup parmesan, grated

Directions

1. Place a trivet or steamer basket in the pressure cooker. Add a cup of water.

2. Place the sweet potatoes and garlic on top of the steamer basket.

3. Close the lid and press the Steam button.

4. Adjust the cooking time to 15 minutes.

5. Do quick pressure release once the pressure cooker is done.

6. Mash the potatoes with the rest of the ingredients.

7. Serve warm.

Nutritional Info (Per Serving)

Calories: 354; Carbohydrates: 35.39g; Protein: 4.1g; Fat: 21.74g; Fiber: 5.1g

Garlic Rosemary Potatoes

Prep Time: 5-8 minutes

Cooking Time: 30 minutes

Servings: 4-5

Ingredients

1 pound potatoes, peeled and sliced thinly

2 garlic cloves

½ teaspoon salt

1 tablespoon olive oil

2 sprigs of rosemary

Directions

1. Place a trivet or steamer basket in the Instant Pot and pour in a cup of water.

2. In a baking dish that can fit inside the Instant Pot, combine all ingredients and toss to coat everything.

3. Cover the baking dish with aluminum foil and place on the steamer basket.

4. Close the lid and press the Steam button.

5. Adjust the cooking time to 30 minutes

6. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 119; Carbohydrates: 20.31g; Protein: 2.39g; Fat: 3.48g; Fiber: 2.5g

Chapter 6: Chicken Mains

Mushroom White Wine Chicken

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 12

Ingredients

2 tablespoons vegetable oil

6 chicken breasts, halved

1 onion, chopped

4 cloves of garlic, minced

1 ¼ pounds cremini mushrooms, sliced

1 ½ cups dry white wine

1 cup chicken broth

1 tablespoon thyme

2 bay leaves

1 tablespoon lemon juice, freshly squeezed

Salt and pepper

2 tablespoons cornstarch + 2 tablespoons water

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and place the chicken.

3. Add the onion and garlic. Stir to combine everything and until the chicken meat has turned lightly golden.

4. Stir in the mushrooms, dry white wine, broth, thyme, bay leaves, and lemon juice. Season with salt and pepper to taste.

5. Close the lid and press the Poultry button.

6. Adjust the cooking time to 15 minutes.

7. Do quick pressure release.

8. Once the lid is open, press the Sauté button and stir in the cornstarch slurry.

9. Allow simmering until the sauce thickens.

Nutritional Info (Per Serving)

Calories: 487; Carbohydrates: 37.7g; Protein: 42.3g; Fat: 20.5g; Fiber: 5.7g

BBQ Garlic Chicken

Prep Time: 5-8 minutes

Cooking Time: 15 minutes

Servings: 7-8

Ingredients

2 pounds chicken

1 cup BBQ sauce

½ cup water

1 tablespoon Italian seasoning

1 tablespoon minced garlic

3 large potatoes, peeled and chopped

1 large onion, sliced

Directions

1. Place all ingredients in the Instant Pot.

2. Give a good stir.

3. Close the lid and press the Poultry button.

4. Adjust the cooking time to 15 minutes.

5. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 254; Carbohydrates: 29.1g; Protein: 26.7g; Fat: 3.3g; Fiber: 4.1g

Mexican Turkey Potato Chili

Prep Time: 5-8 minutes

Cooking Time: 15 minutes

Servings: 5-6

Ingredients

1 tablespoon olive oil

1-pound lean ground turkey

1 onion, chopped

1 tablespoon chili powder

2 teaspoons chipotle pepper

2 teaspoons ground cumin

1 teaspoon garlic powder

2 medium sweet potatoes, peeled and sliced thickly

1 medium red bell pepper, diced

1 can crushed tomatoes

2 cans beans, drained and rinsed

1 ½ cups chicken broth

Salt and pepper to taste

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the ground turkey meat.

3. Stir in the onions, chili powder, chipotle pepper, cumin, and garlic powder until fragrant.

4. Add the rest of the ingredients.

5. Scrape the bottom to remove the browning.

6. Close the lid and press the Manual button.

7. Adjust the cooking time to 10 minutes.

8. Do quick pressure release.

9. Serve with cilantro or avocado slices

Nutritional Info (Per Serving)

Calories: 346; Carbohydrates: 49g; Protein: 31g; Fat: 4g; Fiber: 14g

Honey Garlic Chicken

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 4-5

Ingredients

1 tablespoon oil

3 cloves of garlic, minced

½ cup onion, diced

1 ½ pounds chicken thighs, bones, and skin removed

Salt and pepper

½ cup soy sauce

¼ cup ketchup

¼ teaspoon red pepper flakes

1 cup honey

Directions

1. Press the Sauté button on the Instant Pot.

2. Pour the oil and sauté the garlic and onion until fragrant.

3. Stir in the chicken and season with salt, pepper, and soy sauce.

4. After 5 minutes, add the rest of the ingredients.

5. Close the lid and press the Poultry button.

6. Adjust the cooking time to 15 minutes.

7. Do natural pressure release.

Nutritional Info (Per Serving)

Calories:786; Carbohydrates: 45.7g; Protein: 31.3g; Fat: 24.5g; Fiber: 1.4g

Orange Honey Chicken

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 7-8

Ingredients

1 tablespoon olive oil

8 chicken drumsticks

2 tablespoons balsamic vinegar

1/3 cup orange marmalade

1/3 cup orange juice, freshly squeezed

2 tablespoons honey

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and place the chicken drumsticks. Stir to brown all edges.

3. Pour in the rest of the ingredients.

4. Close the lid and press the Poultry button.

5. Adjust the cooking time to 15 minutes.

6. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 281; Carbohydrates: 15.1g; Protein: 26.3g; Fat: 13.7g; Fiber: 0.1g

Mushroom Wine Chicken

Prep Time: 5-8 minutes

Cooking Time: 15 minutes

Servings: 4-5

Ingredients

2 chicken breasts, bones, and skin removed

Salt and pepper to taste

¼ cup potato starch

3 tablespoons olive oil

2 tablespoons butter

2 onions, chopped

3 cloves of garlic, minced

1-pound cremini mushrooms, sliced

1 cup dry marsala wine

½ teaspoon herbes de provence

½ cup chicken stock

Directions

1. Season the chicken with salt and pepper. Dredge into potato starch. Set aside.

2. Press the Sauté button on the Instant Pot. Heat olive oil.

3. Place the dredged chicken pieces and allow to brown lightly for 3 minutes on each side. Set aside.

4. Place the butter and sauté the onions and garlic until fragrant.

5. Add the rest of the ingredients and place the chicken.

6. Season with more salt and pepper to taste.

7. Close the lid and press the Poultry button.

8. Adjust the cooking time to 15 minutes.

9. Do natural pressure release.

Nutritional Info (Per Serving)

Calories:207; Carbohydrates: 25.5g; Protein: 11.6g; Fat:8.3g; Fiber:3.8g

Oregano Pepper Spiced Chicken

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 4-5

Ingredients

4 chicken thighs, skin and bones removed

Salt and pepper to taste

½ can crushed tomatoes

½ cup onion, diced

¼ cup red bell pepper, diced

½ cup green bell pepper, diced

½ teaspoon dried oregano

1 bay leaf

Directions

1. Place all ingredients in the Instant Pot.

2. Give a good stir.

3. Close the lid and press the Poultry button.

4. Adjust the cooking time to 20 minutes.

5. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 133; Carbohydrates: 10.5g; Protein: 14g; Fat: 3g; Fiber: 1g

Tangy Green Olive Chicken

Prep Time: 5-8 minutes

Cooking Time: 10 minutes

Servings: 7-8

Ingredients

4 chicken breasts, bones, and skin removed

½ teaspoon cumin

1 teaspoon salt

½ teaspoon black pepper

½ cup butter, melted

Juice of 1 lemon

1 cup chicken broth

1 can pitted green olives

Directions

1. In a bowl, season the chicken breasts with cumin, salt, and pepper.

2. Press the Sauté button on the Instant Pot and place the chicken meat and butter. 3. Brown all sides for 3 minutes.

4. Add the rest of the ingredients.

5. Close the lid and press the Poultry button.

6. Adjust the cooking time for 10 minutes.

7. Do quick pressure release.

Nutritional Info (Per Serving)

Calories:401; Carbohydrates: 0.8g; Protein: 36.9g; Fat: 27g; Fiber: 0.2g

Chapter 7: Pork & Beef Mains

Pineapple Soy Pork Ribs

Prep Time: 5-8 minutes

Cooking Time: 40 minutes

Servings: 4-5

Ingredients

1 cup pineapple juice

1/3 cup packed brown sugar

1/3 cup rice vinegar

3 tablespoons ketchup

2 tablespoons soy sauce

1 rack of pork rib

Salt and pepper

1 tablespoon cornstarch + 2 tablespoons water

Directions

1. Place all ingredients in the Instant Pot.

2. Close the lid and press the Meat/Stew button.

3. Adjust the cooking time to 40 minutes.

4. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 176; Carbohydrates: 27.8g; Protein: 9.1g; Fat: 3.4g; Fiber: 0.7g

Green Bean Mushroom Chops

Prep Time: 5-8 minutes

Cooking Time: 30 minutes

Servings: 4-5

Ingredients

1 tablespoon olive oil

4 pork chops

½ cup onions, sliced

3 tablespoons garlic, minced

8 ounces white button mushrooms, sliced

4 cups green beans, chopped

2 cups chicken broth

¼ cup honey

½ cup Dijon mustard

Salt and pepper

1 tablespoon cornstarch + 2 tablespoons water

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and place the pork chops. Sear on all sides.

3. Stir in the onions and garlic until fragrant.

4. Add the remaining ingredients except for the cornstarch slurry.

5. Close the lid and press the Meat/Stew button.

6. Adjust the cooking time to 30 minutes.

7. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 370; Carbohydrates: 7g; Protein: 27g; Fat: 12g; Fiber: 3.6g

BBQ Apple Pork Ribs

Prep Time: 5-8 minutes

Cooking Time: 40 minutes

Servings: 4-5

Ingredients

2 racks of pork ribs

1 cup apple juice

½ teaspoon liquid smoke

6 fresh sage leaves

½ onion, chopped

1 cup BBQ sauce

Salt and pepper

Directions

1. Place all ingredients in the Instant Pot.

2. Close the lid and press the Meat/Stew button.

3. Adjust the cooking time to 40 minutes.

4. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 196; Carbohydrates: 13.7g; Protein: 21.8g; Fat: 5.8g; Fiber: 1.7g

Asian Style Honey Ribs

Prep Time: 5-8 minutes

Cooking Time: 45 minutes

Servings: 8-10

Ingredients

2 tablespoons oil

12 short ribs

½ cup soy sauce

¼ cup ginger root, diced

6 ounces tomato paste

4 cloves of garlic, crushed

¼ cup raw honey

2 tablespoons sriracha

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the short ribs for 5 minutes.

3. Add the rest of the ingredients.

4. Close the lid and press the Meat/Stew button.

5. Adjust the cooking time to 40 minutes.

6. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 301; Carbohydrates: 3.5g; Protein: 28.3g; Fat: 19.2g; Fiber: 0.2g

Apple Ribs Tomatino

Prep Time: 5-8 minutes

Cooking Time: 45 minutes

Servings: 4-5

Ingredients

4 large beef short ribs

1 onion, chopped

3 cloves of garlic, minced

½ cup apple juice

1 cup beef broth

2 tablespoons tomato paste

Salt and pepper

1 tablespoon cornstarch + 2 tablespoons water

Directions

1. Place all ingredients except for the cornstarch slurry in the Instant Pot.

2. Close the lid and press the Meat/Stew button.

3. Adjust the cooking time to 40 minutes.

4. Do natural pressure release.

5. Once the lid is open, press the Sauté button.

6. Stir in the cornstarch slurry and allow to simmer until the sauce thickens.

Nutritional Info (Per Serving)

Calories: 459; Carbohydrates: 15.3g; Protein: 45.2g; Fat: 24.8g; Fiber: 1.2g

Tomato Mushroom Beef

Prep Time: 5-8 minutes

Cooking Time: 65-70 minutes

Servings: 6

Ingredients

1 tablespoon oil

2 pounds beef chuck roast, cut into cubes

Salt and pepper

1 tablespoon chili powder

2 tablespoons cumin powder

1 tablespoon paprika

1 cup beef broth

8 ounces Portobello mushrooms, chopped

1 tablespoon onion powder

1 can tomato paste

1 can crushed tomatoes

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the beef chuck roast until lightly golden on all sides.

3. Season with salt and pepper to taste.

4. Stir in the rest of the ingredients.

5. Close the lid and press the Meat/Stew button.

6. Adjust the cooking time to 60 minutes.

7. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 373; Carbohydrates: 15.4g; Protein: 44.8g; Fat:15.8 g; Fiber: 4g

Italian Wine Braised Ribs

Prep Time: 5-8 minutes

Cooking Time: 60 minutes

Servings: 7-8

Ingredients

2 tablespoons olive oil

1 ½ cups leeks, chopped

3 pounds short-ribs, bone in

1 teaspoon Italian seasoning

Salt and pepper

½ cup dry white wine

1 ¼ cups pasta sauce

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the olive oil and sauté the leeks.

3. Add in the short ribs and the rest of the ingredients.

4. Close the lid and press the Meat/Stew button.

5. Adjust the cooking time to 60 minutes.

6. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 341; Carbohydrates: 33.3g; Protein: 17.9g; Fat: 15.1g; Fiber: 3.7g

Chapter 8: Fish & Seafood Mains

Super Spice Fish Curry

Prep Time: 5-8 minutes

Cooking Time: 8 minutes

Servings: 4-5

Ingredients

1 tablespoons olive oil

½ teaspoon mustard seeds

1-pound tilapia fillets, cut into thick strips

1 can coconut milk

1 tablespoon ginger, grated

15 curry leaves

½ onion, sliced

½ green pepper, sliced

½ yellow pepper, sliced

½ teaspoon turmeric powder

2 teaspoons coriander powder

1 teaspoon cumin powder

1 teaspoon garam masala

Salt and pepper

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and fry the mustard seeds until they pop.

3. Pour in the rest of the ingredients.

4. Close the lid and press the Manual button.

5. Adjust the cooking time to 8 minutes.

6. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 296; Carbohydrates: 7.4g; Protein: 25g; Fat: 19.9g; Fiber: 2.1g

Kale Cream Haddock

Prep Time: 5-8 minutes

Cooking Time: 10 minutes

Servings: 4-5

Ingredients

2 tablespoons butter

1 onion, chopped

2 cloves of garlic, minced

2 cups chicken broth

1 teaspoon crushed red pepper flakes

1-pound wild Haddock fillets

½ cup heavy cream

1 tablespoons basil

1 cup kale leaves, chopped

Salt and pepper to taste

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the butter and sauté the onion until fragrant.

3. Stir in the rest of the ingredients.

4. Give a good stir.

5. Close the lid and press the Manual button.

6. Adjust the cooking time to 10 minutes.

7. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 327; Carbohydrates: 5.5g; Protein:36.8 g; Fat: 16.2g; Fiber: 2.4g

Cheesy Spinach Shrimp

Prep Time: 5-8 minutes

Cooking Time: 3 minutes

Servings: 4-5

Ingredients

1 tablespoons butter

½ cup onion, chopped

3 cloves of garlic, minced

1 pound’s shrimps, peeled and deveined

½ cup parmesan cheese

1 cup spinach, shredded

½ cup chicken broth

½ cup dry white wine

Salt and pepper

Directions

1. Press the Sauté button on the Instant Pot.

2. Heat the oil and sauté the onion and garlic until fragrant.

3. Stir in the rest of the ingredients.

4. Give a good stir.

5. Close the lid and press the Manual button.

6. Adjust the cooking time to 3 minutes.

7. Do quick pressure release.

Nutritional Info (Per Serving)

Calories: 294; Carbohydrates: 5.6g; Protein: 36.8g; Fat: 13.2g; Fiber: 0.7g

Veggie Fish Mania

Prep Time: 5-8 minutes

Cooking Time: 15 minutes

Servings: 2

Ingredients

½ pound frozen vegetables of your choice

2 fillets of any white fish

1 clove of garlic, minced

2 teaspoons grated ginger

¼ long red chili, sliced

2 tablespoons soy sauce

1 tablespoon honey

Salt and pepper

Directions

1. Place a trivet or steamer basket in the Instant Pot.

2. Pour a cup of water.

3. Place the vegetables in a baking dish that will fit inside the Instant Pot.

4. Place the baking dish on top of the steamer basket.

5. For the fish, place the fish in a bowl and add the rest of the ingredients. Mix gently to combine.

6. Place the fish on top of the vegetables.

7. Close the lid and press the Steam button.

8. Adjust the cooking time to 15 minutes.

9. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 349; Carbohydrates: 28.5g; Protein: 25.7g; Fat: 13.9g; Fiber: 3.8g

Salmon Caper Pepper

Prep Time: 30 minutes

Cooking Time: 15 minutes

Servings: 4-5

Ingredients

2 tablespoons olive oil

1 teaspoon garlic, minced

2 anchovies

½ teaspoon crushed red pepper

1 tablespoon butter

Juice and zest of 1 lemon

2 tablespoons capers

4 salmon fillets

Salt and pepper to taste

Directions

1. Place a trivet or steamer basket in the Instant Pot.

2. Pour a cup of water.

3. In a small bowl, combine all ingredients.

4. Marinate the salmon fillets for at least 30 minutes inside the fridge.

5. Once ready, place them on top of the steamer basket.

6. Close the lid and press the Steam button.

7. Adjust the cooking time to 15 minutes.

8. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 446; Carbohydrates: 2.4g; Protein: 47.8g; Fat: 26.8g; Fiber:0.4g

Chipotle Asparagus Chicken

Prep Time: 5-8 minutes

Cooking Time: 10 minutes

Servings: 2

Ingredients

2 salmon fillets, skin on

2 teaspoon chipotles paste

A handful of asparagus spears, trimmed

1 lemon, sliced

Directions

1. Place a trivet or steamer basket in the Instant Pot.

2. Pour a cup of water.

3. Season the salmon fillets with chipotle paste.

4. Place on the steamer the asparagus and place the salmon fillets on top.

5. Arrange the lemon slices.

6. Close the lid and press the Steam button.

7. Adjust the cooking time to 10 minutes.

8. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 400; Carbohydrates: 2.8g; Protein: 65.4g; Fat: 14.8g; Fiber: 0.3g

Wine Poached Salmon

Prep Time: 5-8 minutes

Cooking Time: 4 minutes

Servings: 4-5

Ingredients

16-ounce salmon fillet with skin

4 scallions, chopped

Zest of 1 lemon

½ teaspoon fennel seeds

1 teaspoon white wine vinegar

1 bay leaf

½ cup dry white wine

2 cups chicken broth

¼ cup fresh dill

Salt and pepper

Directions

1. Place all ingredients in the Instant Pot.

2. Give a good stir.

3. Close the lid and press the Manual button.

4. Adjust the cooking time to 4 minutes.

5. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 631; Carbohydrates: 3.6g; Protein: 98.2g; Fat: 24.3g; Fiber: 0.7g

Chapter 9: Delicious Desserts

Creamy Custard Delight

Prep Time: 5-8 minutes

Cooking Time: 20 minutes

Servings: 5-6

Ingredients

8 egg yolks

1/3 cup granulated sugar

A pinch of salt

1 ½ teaspoon vanilla

2 cups of heavy cream

6 tablespoon fine sugar

Directions

1. Place a steamer rack in the Instant Pot and pour a cup of water.

2. In a mixing bowl, combine the egg yolks, granulated sugar, and salt.

3. Pour in vanilla and cream and whisk until well combined.

4. Strain the mixture to remove any lumps and pour into ramekin cups.

5. Cover the ramekin cups with aluminum foil.

6. Place on top of the steamer rack.

7. Press the Steam button and adjust the cooking time to 6 minutes.

8. Do natural pressure release.

9. Remove and sprinkle sugar over the custard.

Nutritional Info (Per Serving)

Calories: 267; Carbohydrates: 15.53g; Protein: 4.42g; Fat:20.82g; Fiber: 0g

Classic Choco Lava Cake

Prep Time: 10 minutes

Cooking Time: 15 minutes

Servings: 8-10

Ingredients

1 ½ cup white sugar, divided

½ cup all-purpose flour

5 tablespoon unsweetened cocoa powder

½ teaspoon salt

1 teaspoon baking powder

3 whole eggs 3 egg yolks

½ cup butter, melted

1 teaspoon vanilla extract

2 cups hot water

4 ounces sugar-free chocolate chips

Directions

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a bowl, mix all the ingredients until well combined.

3. Pour the batter into a dish that will fit inside the Instant Pot.

4. Place on the steamer and close the lid.

5. Press the Manual button and adjust the cooking time for 15 minutes.

6. Do natural pressure release.

Nutritional Info (Per Serving)

Calories: 157; Carbohydrates: 25.5g; Protein: 10.6g; Fat: 13g; Fiber: 2.6g

Cinnamon Pecan Treat

Prep Time: 15 minutes

Cooking Time: 30 minutes

Servings: 14-16

Ingredients

1 cup white sugar

6 tablespoon unsalted butter, melted

3 large eggs

2 teaspoon vanilla extract

1 ½ cups all-purpose flour

¼ teaspoon salt

1 tablespoon cinnamon

1 teaspoon baking powder

2 tablespoon unsalted butter

¼ cup heavy whipping cream

1 cup pecans, chopped

Directions

1. Place a steamer in the Instant Pot and pour a cup of water.

2. In a bowl, whisk the sugar and butter until well combined.

3. Add the eggs and vanilla extract.

4. Stir in the flour, salt, cinnamon, baking powder, and butter.

5. Pour the batter into a dish that will fit inside the Instant Pot.

6. Put aluminum foil on top.

7. Place on the steamer and close the lid.

8. Press the Manual button and adjust the cooking time for 30 minutes.

9. Do natural pressure release.

10. Allow to cool in the fridge.

11. Garnish with whip cream and pecans on top.

Nutritional Info (Per Serving)

Calories: 190.6; Carbohydrates: 1.9g; Protein: 4.42g; Fat: 20.56g; Fiber:0 g

Conclusion

Maintaining one’s optimum fitness and wellness is very essential in our fast paced lifestyle. Instant Pot is modern kitchen revolution that cooks healthy food for you in a matter of minutes. It is easy to operate; easy to clean and compact to fit in little space in your kitchen.

Instant Pot locks essential nutrients of added food ingredients and prevents them from beings washed away. That way, you can enjoy wholesome meals every day and lead a truly healthy lifestyle.

The book aims at delivering a hand-picked collection 50 Healthy & Easy Instant Pot Recipes to prepare in quick time and maintain one’s optimum health. We are ascertain that the versatile recipes covered in the book will help all its readers to make heavenly delicious Instant Pot breakfast, soups, stews, main course meals, and desserts easily at home. You can also experiment with the recipes by adding your favorite ingredients to them and create your own customized recipes.

Finally, if you enjoyed this dedicated book, please take a few minutes of your valuable time to leave your valuable review for the book on its Amazon book review page. It’d be greatly appreciated!

Thank you and have a great time enjoying these healthy & delicious recipes!

Happy Instant Pot Cooking!