Prep time: 10 minutes | Cook time: 18 minutes | Yield: 2 servings Ingredients ● 1 teaspoon salt ● 8 oz broccoli ● ¾ cup cream cheese ● ¼ cup of water ● 1 teaspoon grated lemon Method Cut the broccoli into the medium pieces and place them in the instant pot. Add cream cheese and start to saute it for 3 minutes on the “Saute” mode. Then add salt and grated lemon. Stir gently and close the lead. Cook the meal on “Saute mode” for 15 minutes. Serve the broccoli with a small amount of gravy. Nutritional info per serve: calories 343, fat 30.7, fiber 3, carbs 10.1, protein 9.8
Prep time: 10- minutes | Cook time: 15 minutes | Yield: 2 servings Ingredients ● 7 oz celery stalks, chopped ● 4 oz chicken fillet ● 1 teaspoon ground black pepper ● ½ teaspoon salt ● 1 cup of water Method Put the chicken in the instant pot. Add water and ground black pepper. Cook the chicken on manual mode (high pressure) for 15 minutes + QPR. Then shred the chicken and mix it up with salt and chopped celery stalk. Nutritional info per serve: calories 144, fat 6.1, fiber 1.9, carbs 3.8, protein 17.6
Prep time: 10 minutes | Cook time: 5 minutes | Yield: 2 servings Ingredients ● 1 fennel bulb, sliced ● ¾ cup fresh parsley, chopped ● 1 cup of water ● 1 teaspoon apple cider vinegar ● 1 tablespoon coconut aminos ● 1 tablespoon olive oil Method Pour water and insert the steamer rack in the instant pot. Put the sliced fennel inside and cook it on Steam mode for 5 minutes. Then transfer the fennel in the big bowl and sprinkle with apple cider vinegar, parsley, and olive oil. Shake the fenne gently. Nutritional info per serve: calories 112, fat 7.4, fiber 4.4, carbs 11.5, protein 2.1
Prep time: 5 minutes | Cook time: 5 minutes | Yield: 2 servings Ingredients ● ½ cup chicken broth ● 8 oz cauliflower, shredded ● 1 teaspoon butter ● 1 teaspoon ground turmeric Method Put the butter in the instant pot and preheat it on the “Saute” mode. Add shredded cauliflower and salt. Stir the mixture and cook for 1 minute more. After this, add chicken broth and turmeric, mix up the ingredients and lock the instant pot. Set the “Manual” mode (High pressure) and cook the side dish for 1 minute. After this, make a quick pressure release (follow the directions of your instant pot). Nutritional info per serve: calories 59, fat 2.5, fiber 3.1, carbs 7, protein 3.6
Prep time: 10 minutes | Cook time: 1 minute | Yield: 2 servings Ingredients ● 7 oz Konjac Noodles ● 1 teaspoon butter, melted ● 1 cup of water Method Pour water in the instant pot and bring it to boil on Saute mode. Add konjac noodles and leave them in the water for 1 minute. Then rinse the noodles and carefully mix them up with butter. Nutritional info per serve: calories 26, fat 11.9, fiber 3, carbs 3.5, protein 0
Prep time: 10 minutes | Cook time: 6 minutes | Yield: 2 servings Ingredients ● 7 oz broccoli, chopped ● ½ cup heavy cream Method Pour heavy cream in the instant pot. Add broccoli and close the lid. Cook the vegetables on manual mode (high pressure) for 6 minutes of +quick pressure release. Transfer the broccoli and ¼ part of all liquid in the blender and blend the mixture until you get a smooth puree. Nutritional info per serve: calories 137, fat 11.4, fiber 2.6, carbs 7.4, protein 3.4
Prep time: 10 minutes | Cook time: 4 minutes | Yield: 2 servings Ingredients ● 2 oz Feta, crumbled ● 6 oz salmon ● 1 cup lettuce, chopped ● 1 teaspoon olive oil ● ½ teaspoon salt ● 1 cup water, for cooking Method Sprinkle the salmon with salt and wrap in foil. Place the salmon on the trivet and transfer it in the instant pot bowl. Add 1 cup of water in the instant pot bowl and close the lid. Cook the salmon on “Manual” mode (High Pressure) for 4 minutes (QR). Meanwhile, tear the lettuce and toss it in the salad bowl. Sprinkle it with olive oil. When the salmon is cooked, chop it roughly and add in the lettuce. Add crumbled Feta and shake the salad. Nutritional info per serve: calories 211, fat 13.7, fiber 0.2, carbs 2, protein 20.7
Prep time: 10 minutes | Cook time: 5 minutes | Yield: 2 servings Ingredients ● 1 tomato, chopped ● 2 eggs ● 2 tablespoons coconut milk ● 1 teaspoon butter ● 1 bell pepper, chopped Method Heat up butte on saute mode. Crack the eggs in the butter. Add coconut milk and stir the egg mixture until smooth. Saute it for 2 minutes and then scramble again. Cook the eggs for 2 minutes more and transfer in the bowl. Add tomato and bell pepper. Mix up the salad. Nutritional info per serve: calories 139, fat 10.1, fiber 1.5, carbs 6.9, protein 6.8
Yields: 2 servingsPrep time: 10 minutesCook time: 6 to 7 hours in low flame or 3 to 4 hours on high flame Nutrition Value per servingCalories: 274 netFat: 16.7 g netProtein: 26.9 g netCarbs: 3.4 g net Ingredients 1 pound of chicken breast 3/8 cup chicken broth 1-1/2 tablespoons lemon juice 1/ 2 lemon, sliced 1 tablespoon garlic, minced 1/2 teaspoon basil 1/4 teaspoon salt 1/8 teaspoon pepper 1/4 teaspoon garlic powder 1/4 teaspoon oregano 4 tablespoon melted butter Steps Mix all spices and melted butter in a bowl, and thoroughly coat the chicken breast with it. Heat butter in a pan and cook coated chicken breast for about 7 to 10 minutes from each side. Now put the chicken breast in a slow cooker, and place lemon slices on top of it. Then, add the chicken broth in the slow cooker, and let it cook for 6 to 7 hours on low flame.
Yields: 3 servingsPrep time: 5 minutesCook time: 6 hours Nutrition Value per serving:Calories: 249.9 netFat: 3 g netProtein: 38.7 g netNet carbs: 9.7 g net Ingredients 7 tablespoons full-fat Greek yoghurt 2 tablespoons heavy cream or coconut milk ½ cup chicken stock ¼ tablespoon cayenne pepper ¼ tablespoon paprika ½ teaspoon salt ½ tablespoon Dijon mustard 2 cloves garlic, minced 1 Ib. chicken hearts, cut into thirds ½ Ib. whole mushrooms, sliced ½ onion, thinly sliced Directions Put onions and mushrooms on the bottom of the slow cooker, then put the chicken on it. Then, add spices, garlic and mustard in it along with the chicken broth. Cover the pot and let it cook for 6 hours. Remove from the heat and let it rest for 4 to 5 minutes, then pour yoghurt and cream. Serve.