Electric Pressure Cooker: Perfect Recipes To Get Meals On The Table In No Time (Clean Eating, Paleo, AIP, Gluten Free, Vegan, Healthy Diets, Nourishing, Cookbook) by Healthy Living

6.2g
Carbohydrates: 33.9g
Fiber: 7.1g Sugar: 2.4g
Protein: 23.4g

 

Oxtail
& Veggies Soup
    Yield: 10
servings Preparation Time: 25 minutes Cooking Time: 45 minutes
    Ingredients:
    3-pound oxtail, butchered and sectioned
14 cups water, divided
5 red potatoes, quartered
2 cups carrots, peeled and chopped
2 onions, chopped
1 cup wild rice
2 tablespoons tomato paste
2 bay leaves
3 cups chicken broth
4 Roma tomatoes, chopped
2 large zucchinis, peeled and chopped
Salt and freshly ground pepper, to taste
    Method:
    1.      In a large electric
pressure cooker, add oxtail and 3 cups of water.
    2.      Close the cooker by
locking the lid.
    3.      Set the pressure
cooker to high setting. Cook for about 5 minutes.
    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.      Drain the water from
pressure cooker. Rinse the pressure cook pot and oxtail completely.
    7.      Return the pot into
the pressure cooker.
    8.      Add oxtail, potatoes,
carrots, onions, rice, tomato paste, bay leaves, broth and remaining water and
stir to combine.
    9.      Close the cooker by
locking the lid.
    10. Set
the pressure cooker to high setting. Cook for about 35 minutes.
    11. Unplug
the pressure cooker and by using the natural release method, release the
pressure.
    12. Carefully,
uncover the pressure cooker after valve drops completely.
    13. Immediately,
stir in remaining ingredients.
    14. Now,
select the simmer mode. Cook for about 5 minutes.
    15. Discard
bay leaves before serving.
    Nutritional Information per
Serving:
    Calories: 418
Fat: 14.7g
Sat Fat: 6g
Carbohydrates: 38.2g
Fiber: 5.3g Sugar: 6.5g
Protein: 34.8g

 
 

Squash & Chicken Soup
    Yield: 4
servings Preparation Time: 15 minutes Cooking Time: 21 minutes
    1 tablespoon olive oil
¼ cup onion, chopped
¼ cup scallion, chopped
¼ cup carrots, peeled and chopped
¼ cup celery, chopped
1 garlic clove, minced
¼ teaspoon dried rosemary, crushed
¼ teaspoon dried thyme, crushed
Pinch of red pepper flakes, crushed
¾ pound cooked butternut squash, peeled and cubed
1 cup tomatoes, chopped finely
2½ cups chicken broth
Salt and freshly ground black pepper, to taste
2 cups cooked chicken, cut into small pieces
½ cup scallion, sliced thinly
    Method:
    1.      Select the sauté mode
for an electric pressure cooker.
    2.      In the pot of
pressure cooker, heat the oil.
    3.      Add onion, scallion,
carrot and celery and sauté for about 5 minutes.
    4.      Add garlic, herbs and
red pepper flakes and sauté for about 1 minute.
    5.      Add squash, tomato,
broth, salt and black pepper and stir to combine.
    6.      Close the cooker by
locking the lid.
    7.      Set the pressure
cooker on high pressure. Cook for about 10 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. Now,
set the pressure cooker on simmer mode. Stir in chicken and cream and cook for
about 4-5 minutes.
    11. Transfer
the soup into serving bowl. Serve with the toping of scallion.
    Nutritional Information per
Serving:
    Calories: 221
Fat: 6.7g
Sat Fat: 1.4g
Carbohydrates: 15.5g
Fiber: 3.2g Sugar: 4.7g
Protein: 25.2g

 
 

Chicken & Chickpeas Soup
    Yield: 4
servings Preparation Time: 15 minutes Cooking Time: 15 minutes
    Ingredients:
    1 tablespoon olive oil
3 (4-ounce) skinless boneless chicken breasts, chopped
Salt and freshly ground black pepper, to taste
1 medium onion, chopped
2 garlic cloves, minced
½ teaspoon dried rosemary, crushed
1 medium sweet potato, peeled and cubed
1 cup tomatoes, chopped finely
1 bay leaf
2½ cups chicken broth
2 cups fresh spinach, chopped
1 cup canned chickpeas, rinsed and drained
    Method:
    1.      Select the browning
mode for an electric pressure cooker.
    2.      In the pot