lundi 8 juillet 2019

Lemon Ricotta Cheesecake

Lemon Ricotta Cheesecake





Servings: 6

Tot. Time: 50 min.

Nutritional Value – Calories: 181| Fat 16 g | Protein 5 g |Net Carbs 2 g



Ingredients

8 oz. cream cheese

¼ c. Truvia/another sweetener

lemon – Zest and juice

1/3 c. Ricotta cheese

½ t. lemon extract

eggs



Topping Ingredients

t. Truvia/favorite sweetener

tbsp. sour cream



Also Needed

A 6-inch springform pan





Directions

Combine all of the fixings in a stand mixer (omit the eggs).

Taste test and add the eggs. Use the low speed, since over-beating the eggs will cause the crust to crack.

Add the batter to the pan. Cover with foil/silicone lid.

Add the trivet and two cups of water and arrange the pan in the Instant Pot.

Cook 30 minutes (high-pressure). Natural release the pressure.

Blend in the sweetener of choice and sour cream. Decorate the warm cake and place in the fridge to chill for six to eight hours.





Snack Time





Cheesy Popcorn




Servings: 6

Tot. Time: 8 min.

Nutritional Value: 154.4 Calories| 10.5 g Protein| 10.7 g Fat | 4.1 g Net Carbs

Ingredients

tbsp. garlic puree

½ c. corn

1 ¼ c. cheddar cheese

t. coconut oil/Salt to taste





Directions

Select the saute function and add the coconut oil. When melted add the salt, garlic, and corn. Stir until coated.

Place the cover on the Instant Pot. (You don’t need to seal.) After the corn pops two to three minutes, turn off the power.

When done popping, add the grated cheese, and wait for it to melt. Now, all you need to do is enjoy!





Conclusion




Thanks for reading your entire copy of the Keto Instant Pot Cookbook. Let’s hope it was informative and provided you with all of the tools you need to achieve your goals

in the kitchen.

The next step is to test some of these tasty recipes and surprise your family and friends with an evening get-together. Cooking has never been this easy with Instant Pot! Choose your recipe, prepare the ingredients, and then follow the instructions. Bam!

From morning to night, you will surely maintain your ketosis with the methods and recipes provided in the Ketogenic Instant Pot Recipes.



Finally, if you found this book useful in any way, a review on Amazon is always appreciated!





Index for the Recipes




Chapter 2: Pork & Lamb Selections



Pork Meals



Chipotle Roast

Country-Style Ribs

Cuban Garlicky Pork

Mexican Carnitas

Pork Noodles & Veggies

Smothered Pork Chops





Pork Soups



Chinese Hot & Sour Soup

Italian Sausage Kale Soup

Szechuan Pork Soup





Ham Meals & Soups



Beans & Ham Soup





Lamb



Quick & Easy Leg of Lamb

Chocolate Mousse and Chocolate Peanut Butter Cheesecake

Chocolate Mousse




Servings: 5

Tot. Time: 30 min.

Nutritional Value – Calories: 251| Fat 23.3 g | Protein 5.6 g |Net Carbs 4.4 g



Ingredients

4 egg yolks

¼ c. of each:



-Water/-Cacao

½ c. swerve

c. whipping cream

½ t. vanilla

½ c. almond milk/ ¼ t. sea salt





Directions



Whisk the eggs.

Combine the water, swerve, and cacao in a saucepan until well mixed.

Stir in the milk and cream. Warm up – to just boiling – and turn off the heat.

Measure about one tablespoon of the chocolate mixture into dish with the eggs. Whisk and slowly empty the rest of the chocolate into the mix.

Empty the mousse into 5 jars/ramekins.

Pour 1 ½ cups of water into the Instant Pot. Add the trivet and place the jars into the pot.

Secure the top and set the timer for six minutes.

Quick release the pressure and remove the jars with some tongs.

Let them cool before placing them in the fridge four to six hours.





Chocolate Peanut Butter Cheesecake




Servings: 8

Tot. Time: 23 min.

Nutritional Value – Calories: 191 | Fat 16 g | Protein 6 g |Net Carbs 5 g

Ingredients

2 eggs

16 oz. cheese

2 tbsp. powdered peanut butter

t. vanilla extract

1 tbsp. cocoa

½ c. sugar substitute of choice





Directions



Let all of the fixings come to room temperature. Toss the eggs and cream cheese into the blender. Mix until smooth.

Add the remainder of the components and blend well.

Add the mixture into 4 (4 ounces) mason jars and cover with some aluminum foil or jar lid.

Pour one cup of water into the Instant Pot. You will need to prepare in two batches.

Cook on the high setting for 15 to 18 minutes. Natural release and chill overnight or at least several hours.





Coconut Cake




Servings: 8

Tot. Time: 50 min.

Nutritional Value – Calories: 236 | Fat 23 g | Protein 5 g |Net Carbs 3 g



Dry Ingredients

c. almond flour



½ c. unsweetened shredded coconut

1/3 c. Truvia/another sweetener

1 t. of each:



-Apple pie spice

-Baking powder

Wet Ingredients

¼ c. melted butter

2 lightly whisked eggs

½ c. heavy whipping cream



Also Needed

2 c. water-(6-inch) round cake pan





Directions

Combine all of the dry fixings. Add each of the ‘wet’ ingredients – one at a time.

Empty the batter into the pan, and cover with foil.

Empty the water into the Instant Pot, and place the steamer rack.

Set the timer 40 minutes using the high-pressure setting. Natural release for ten minutes. Then, quick release.

Remove the pan and let it cool 15 to 20 minutes. Flip it over onto a platter and garnish as desired (count the carbs).

Corned Beef & Cabbage

Corned Beef & Cabbage





Servings: 12

Tot. Time: 1 hr. 35 min.

Nutritional Value – Calories: 334 | Fat 22.8 g | Protein 23.7 g | Net Carbs 5.5 g



Ingredients

6 c. water

4 lb. corned beef brisket

4 garlic cloves

2 t. black peppercorns

2 t. dried mustard

c. sliced - 2 onions

1 c. chopped – 4 celery stalks

1 c. sliced – 4 carrots





Directions



Discard the seasoning packet in the meat package. Arrange the brisket in the Instant Pot. Pour in the water (to cover the brisket), and add the spices.

Secure the lid and choose the meat/stew setting (high-60 min.).

Natural release the pressure (20 min.) and remove the brisket. Place in foil to keep it warm.

Stir in the veggies to the pot and choose the soup function (15 min.). Quick release and add the brisket to the pot. Enjoy!





Chapter 5: Veggies & Side Dishes





Cauliflower Soufflé





Servings: 6

Tot. Time: 32 min.

Nutritional Value – Calories: 342 | Fat 28 g | Protein 17 g |Net Carbs 5 g



Ingredients

2 eggs

head cauliflower

½ c. of each:



-Asiago cheese

-Sour cream/Yogurt

2 tbsp. cream

2 oz. cream cheese

c. mild/sharp cheddar cheese

t. softened butter/ghee

¼ c. chives

6 slices crumbled cooked bacon – optional





Directions



Combine the two kinds of cheese, sour cream, cream cheese, cream, and eggs in a food processor. Pulse until smooth and frothy.

Chop the cauliflower, and add to the mixture (pulse 2 seconds at a time). Blend in the butter and chives. Empty into a 1 ¼ quart casserole dish.

Pour the water into the Instant Pot and add the dish. Secure the top and cook for 12 minutes using the high-pressure setting. Natural release for ten minutes, and quick release.

Garnish with the bacon.





Delicious Vegan Mashed Potatoes




Servings: 6

Tot. Time: 30 min.

Nutritional Value – Calories: 98 | Fat 9.5 g | Protein 0 g |Net Carbs 1 g



Ingredients

½ c. water



5-6 baking potatoes

½ t. salt-5 garlic cloves

1 tbsp. vegan butter/extra-virgin olive oil

Dash black pepper/Pinch of nutmeg

Dash of thyme/parsley

1 c. full-fat coconut milk

For the Garnish: Fresh chives





Directions



Add the garlic cloves, ¼ t. of salt, water, and the cubed potatoes into the Instant Pot. Set four minutes on high pressure. Natural release the pressure, drain well, mashing slightly to help cool.

Mince the garlic and add it with the rest of the fixings, salt, and ½ cup of the coconut milk (more if dry).

Whip lightly for texture and let it rest for a minute or so. Taste and adjust salt as needed. Top it off with some chives.


Cabbage Soup with Beef

Cabbage Soup with Beef




Servings: 9

Tot. Time: 41 min.

Nutritional Value – Calories: 217| Fat 14.8 g | Protein 15.6 g |Net Carbs 4.3 g



Ingredients

2 minced garlic cloves

½ small diced onion

½ lb. ground beef – 80/20

¼ c. Bragg’s Aminos

1 can (8oz.) tomato sauce

c. beef broth

t. Worcestershire sauce ‘keto’ approved/another substitute

1 can diced tomatoes (14 oz.)

1 med. chopped cabbage

½ t. of each:



-Pepper-Parsley-Salt



Directions



Prepare using the saute function in the Instant Pot to brown the beef, garlic, and onions. Drain and add back to the pot with the rest of the fixings.

Program the unit on the soup function. Natural release the soup for about ten minutes, and quick release the rest of the steam. Stir and serve.





Taco Soup





Servings: 8

Tot. Time: 20 min.

Nutritional Value – Calories: 386 | Fat 28 g | Protein 27 g |Net Carbs 7 g



Ingredients

2 lb. ground beef

2 t. cumin

2 tbsp. chili powder

4 minced garlic cloves

Optional: 1 tbsp. onion flakes can (20 oz.) Rotel diced tomatoes with chilis





1 container (32 oz.) beef broth

1 pkg. (8 oz.) cream cheese

½ c. heavy cream

To Taste: Salt and pepper





Optional Toppings

-Sour cream

-Sliced black olives

-Sliced jalapeno peppers

-Shredded cheddar cheese





Directions



Program the Instant Pot to the saute function and add the diced tomatoes, onion flakes, cumin, chili powder, garlic, pepper, and salt.

Secure the lid and set the pot on the soup function (5 minutes). Natural release for 10 minutes and quick release the rest of the pressure. Add the whipping cream and cream cheese. Stir.

Serve when hot and add the desired toppings.





Texas Style Chili




Servings: 4

Tot. Time: 30 min.

Nutritional Value – Calories: 395| Fat 24 g | Protein 30 g |Net Carbs 9 g



Ingredients

c. chopped onion



1 tbsp. of each:



-Oil

-Minced garlic

lb. ground beef

1 c. (canned) fire-roasted diced tomatoes

1 tbsp. chopped chipotle chilies in adobo sauce (canned)

½ c. water

corn tortillas





Spice Mixture Ingredients

1 t. dried oregano

2 t. of each:

-Salt

-Ground cumin

3 t. Mexican red chili powder – not Cayenne





Directions



Use the Instant Pot saute function to warm the oil. Toss in the garlic and onions – stirring for approximately 30 seconds. Add the beef as you break it apart.

Blend the chipotle chili, homemade/canned tomatoes, and tortillas until smooth.

Combine the spices in a small dish. Add to the beef and simmer about 30 seconds. Stir in the tortilla mixture and tomatoes. Add about ½ c. of water into the emptied blender and pour it into the Instant Pot.

Secure the lid and cook ten minutes on high pressure, with a ten-minute natural release. Quick release the rest of the pressure.

Stir and top off with some cheese (add the carbs), and serve.





Tomatillo Chili




Servings: 8

Tot. Time: 50 min.

Nutritional Value – Calories: 325| Fat 23 g | Protein 20 g |Net Carbs 5 g



Ingredients

lb. ground of each:



-Pork -Beef

½ white chopped onion

3 chopped tomatillos

6 oz. tomato paste

jalapeno chopped with seeds

1 t. garlic powder

1 tbsp. of each:



-Chili powder -Ground cumin

To Taste: Salt



Directions

Prepare the beef using the saute function in the Instant Pot. Toss in the rest of the fixings. Stir well.

Secure the lid and manually set the high-pressure setting for 35 minutes. Natural release the pressure.

Serve and garnish as desired, but add the carbs.





Other Beef Meals

Philly Steak & Cheese Pot Roast

Philly Steak & Cheese Pot Roast




Servings: 6

Tot. Time: 1 hr. 20 min.

Nutritional Value – Calories: 425 | Fat 25.7 g | Protein 46.1 g |Net Carbs 3.5 g



Ingredients

tbsp. oil

large thinly sliced onions

8 oz. sliced mushrooms

1-2 tbsp. Montreal steak seasoning/another favorite Keto choice

1 tbsp. butter-½ c. beef stock

lb. chuck roast



Optional: Keto cheese of choice – add the carbs





Directions

Program the Instant Pot to saute and pour in the oil. Rub the roast with the seasoning. Saute 1-2 minutes per side. Remove and add the butter and onions. Toss in the mushrooms, peppers, stock, and roast.

Choose the manual high-pressure for 35 minutes and natural release.

Shred the meat, sprinkle with cheese, and use as desired.





Picadillo’ in a Jiffy





Servings: 6

Tot. Time: 30 min.

Nutritional Value – Calories: 207| Fat 8.5 g | Protein 25 g |Net Carbs 4 g



Ingredients

½ lb. lean ground beef

minced garlic cloves

½ large chopped onion

1 t. kosher salt

1 chopped tomato

½ finely chopped red bell pepper

tbsp. cilantro

½ of a can (4 oz.) tomato sauce – ex. Goya

1 t. ground cumin

1-2 bay leaves

2 tbsp. green olives/capers

2 tbsp. of brine (juice from olives)

tbsp. water





Directions



Press the saute function on the Instant Pot and place the meat, salt, and pepper in the bottom to brown. Toss in the garlic, onion, tomato, and cilantro.

Saute one minute and add the olives, brine, bay leaf, and cumin.

Pour in the sauce with the water and stir.

Secure the lid for 15 minutes under high pressure. Natural or quick release, and enjoy.





Shepherd’s Pie





Servings: 12

Tot. Time: 45 min.

Nutritional Value – Calories: 303| Protein 21.5 g |Fat 21.2 g |Net Carbs 4.1 g



Ingredients

c. water



4 tbsp. butter

1 head cauliflower

4 oz. cream cheese

1 c. mozzarella

1 egg

Pepper & Salt to taste

1 tbsp. garlic powder

lb. ground beef

c. of each:



-Frozen peas/-Frozen carrots

8 oz. sliced mushrooms/c. beef broth





Directions



Pour the water into the Instant Pot and arrange the cauliflower on top with the leaves and stems removed. Close the lid and set for 5 minutes using high pressure.

Quick release and add the cauliflower to a blender. Add the cream cheese, butter, mozzarella, egg, pepper, and salt. Blend until smooth.

Drain the water from the Instant Pot. Toss in the beef, carrots, peas, garlic powder, and broth with a bit more pepper and salt to your liking.

Blend in the cauliflower mixture and cook ten minutes on high (manual function).

Serve and enjoy!





Beefy Soups

Italian Meatballs and No-Noodle Lasagna

Italian Meatballs





Servings: 5

Tot. Time: 35 min.

Nutritional Value – Calories: 455| Fat 33 g | Protein 34 g |Net Carbs 5 g



Ingredients for the Meatballs

½ lb. ground beef – lean

tbsp. freshly chopped parsley

eggs



½ c. almond flour

¾ c. grated parmesan cheese

¼ t. of each:



-Garlic Powder

-Ground black pepper

t. of each:



-Kosher salt

-Dried onion flakes

1/3 c. warm water

¼ t. dried oregano





Other Ingredients

t. olive oil

c. ‘keto’ marinara sauce/sugar-free sauce





Directions



Mix all of the meatball fixings and shape into 15 (2-inch) balls.

Add the oil to the Instant Pot and program the saute function. Brown the meatballs by leaving a ½-inch space between each one in the pot. You can also brown them in a skillet first.

Pour in the marinara sauce and secure the lid on low-pressure for 10 minutes.

Natural release the pressure and serve the tasty treat.





No-Noodle Lasagna





Servings: 8

Tot. Time: 35 min.

Nutritional Value – Calories: 365 | Fat 25 g | Protein 25 g |Net Carbs 6 g



Ingredients

small onion

minced garlic cloves



1 lb. ground beef

1 large egg

1 ½ c. ricotta cheese

½ c. parmesan cheese

1 jar (25 oz.) marinara sauce

8 oz. sliced mozzarella





Directions

Select the saute function and brown the beef. Add the onion and garlic.

Combine the parmesan, ricotta, and egg in a small dish. Set aside.

Add the sauce to the browned meat, reserving half for later. Sprinkle with the mozzarella and half of the ricotta cheese mixture. Top off with the rest of the meat sauce.

For the final layer, add some more mozzarella cheese along with the rest of the ricotta cheese mixture. Stir the mixtures together – gently.

Cover with foil to prevent condensation on the cheese. Add to the Instant Pot and set the timer for 8-10 minutes using high pressure.

When done, just quick release and give it a drizzle of parmesan cheese.

Spoon and serve.

Indian Keema

Indian Keema





Servings: 4

Tot. Time: 30 min.

Nutritional Value – Calories: 334 | Fat 20 g | Protein 29 g |Net Carbs 4 g



Ingredients

c. chopped onion



1 tbsp. ghee/oil

1 tbsp. of each:



-Garlic

-Minced ginger

4 pods white/green cardamom

3-4 pieces cinnamon sticks

lb. ground beef

½ t. of each:



-Cumin

-Ground coriander

-Turmeric

-Cayenne pepper

t. of each:



-Salt

-Garam masala

¼ c. water





Directions

Pour the oil into the Instant Pot. When it’s hot, add the ghee/oil. Toss in the cardamom and cinnamon. Saute for 10 seconds. Toss in the garlic, ginger, and onions, sautéing for three to five minutes.

Blend in the beef and saute three to four minutes. Add the water and spices.

Secure the lid and cook on high for five minutes. Natural release the pot (10 minutes). Quick release after that. Serve.





Greek Meatballs with Sauce




Servings: 6

Tot. Time: 40 min.

Nutritional Value – Calories: 261 | Fat 16 g | Protein 15 g |Net Carbs 12 g



Ingredients for the Meatballs

slightly beaten egg

1 lb. ground beef

¼ c. chopped parsley

½ c. finely chopped onion

1/3 c. Arborio rice

To Taste: Pepper and salt





Sauce Ingredients

c. water



14 oz. diced tomatoes

½ t. of each:

-Smoked paprika

-Cinnamon

1 t. dried oregano

¼ t. ground cloves



To Taste: More pepper & salt





Directions



Mix all of the meatballs fixings, shaping into eight to ten balls. Arrange in a single layer in the pot.

Mix the sauce components in a dish and pour over the prepared meatballs.

Program the Instant Pot for 15 minutes under high-pressure, and release the pressure with the natural release option.

Remove the meatballs and blend the sauce until smooth with an immersion blender. Pour over the meatballs, garnish, and serve.

Caribbean Barbacoa Beef

Caribbean Barbacoa Beef





Servings: 9

Tot. Time: 1 hr. 20 min.

Nutritional Value – Calories: 153 | Fat 4.5 g | Protein 24 g |Net Carbs 2 g



Ingredients

½ med. onion

5 garlic cloves

2-4 chipotles in adobo sauce – to taste lime – juiced





1 tbsp. ground of each:



-Cumin

-Oregano

c. water

½ t. ground cloves

bay leaves

½ t. kosher salt

Black pepper – to taste

lb. eye of round/bottom round – fat trimmed away

t. oil





Directions



In a blender, puree the onion, garlic cloves, lime juice, water, cloves, chipotles, cumin, and oregano – until smooth.

Remove all fat and chop into 3-inch bits. Season with 2 teaspoons of salt and a pinch of pepper.

Prepare the Instant Pot on the saute setting and add the oil. Brown the meat in batches (5 min.). Add the sauce from the blender along with the bay leaves into the Instant Pot.

Secure the lid and set the timer for 65 minutes using the high-pressure setting. Natural or quick release the pressure, and shred the beef with two forks. Reserve the juices, and throw the bay leaves in the trash.

Return the meat to the pot with the cumin, salt to taste, and 1 ½ cups of the reserved juices. Serve when hot.





Chipotle Shredded Beef




Servings: 16

Tot. Time: 1 hr. 35 min.

Nutritional Value – Calories: 334| Fat 25.6 g | Protein 22.6 g |Net Carbs 2.2 g



Ingredients

t. black pepper

t. salt

tbsp. olive oil

lb. beef chuck roast



1 tbsp. adobo sauce – from chipotle with adobe can

1 chipotle in adobo – seeds removed or not – chopped

2 t. dried of each:



-Oregano

-Cumin

½ t. chili powder c. fresh cilantro – roughly chopped

seeded green bell pepper – large chunks





1 peeled – quartered onion

1 c. water.





Directions



Sprinkle the roast with the pepper and salt. Choose the Instant Pot ‘saute’ function and pour in the oil. Arrange the roast in the pot and saute 3-4 minutes on each side.

Spread with the adobo sauce and chipotle pepper. Sprinkle with the chili powder, oregano, and cumin. Toss the cilantro on top. Add the peppers and onions. Pour the water into the pot.

Prepare 60 minutes using the high-pressure setting. Natural release and remove the meat. Shred with two forks and discard the veggies.

Add the beef back into the juices. Keep warm until ready to serve.





Cubed Steak





Servings: 8

Tot. Time: 50 min.

Nutritional Value – Calories: 154| Fat 5.5 g | Protein 23.5 g |Net Carbs 3 g



Ingredients

c. water



8 cubed steaks – 28 oz. pkg.

Black pepper to taste

1 ¾ t. garlic salt/adobo seasoning

1 can tomato sauce (8 oz.)

1/3 c. green pitted olives (+) 2 tbsp. of brine

1 small red pepper

½ med. onion





Directions

Chop the peppers and onions into ¼-inch strips. Prepare the beef with the salt/adobo and pepper. Toss into the Instant Pot – along with the remainder of the fixings.

Secure the top and prepare for 25 minutes under high pressure. Natural release and serve.

Balsamic & Onion Pot Roast

Balsamic & Onion Pot Roast





Servings: 10

Tot. Time: 65 min.

Nutritional Value – Calories: 393 | Fat 28 g | Protein 30 g |Net Carbs 3 g

Ingredients

1 t. of each:



-Ground black pepper

-Garlic powder

1 tbsp. kosher salt

1 (3 lb.) boneless chuck roast

¼ c. balsamic vinegar

½ c. chopped onion

2 c. water

¼ t. xanthan gum

For the Garnish: Chopped fresh parsley





Directions

Slice the roast in half and season with the garlic powder, pepper, and salt.



Prepare the pot using the saute function and brown the meat.

Pour in the onion, water, and vinegar. Secure the lid and set for 35 minutes. Natural release the pressure in the Instant Pot.

Add the meat to a container and break it apart. Discard fat and use the saute function to simmer the juices in the pot. Add the meat back after whisking in the xanthan gum. Gently stir, and turn off the heat.

Garnish as desired.





Beef Chili without the Beans




Servings: 8

Tot. Time: 30 min.

Nutritional Value – Calories: 326 | Fat 17 g | Protein 23 g |Net Carbs 8 g



Ingredients

2 lbs. hamburger can (6 0z.) tomato paste

cans tomato sauce (15 oz. each)

tbsp. cumin powder

tbsp. chili powder





½ c. dried onion flakes/ 1 med. onion chopped

1 t. Tabasco sauce

1 t. garlic powder/ 2 minced cloves

2 t. fine ground sea salt

1 t. powdered/ dried oregano

For Thinning: 1 c. chicken or beef broth





Directions



Finely chop the onion. Use the saute function in the Instant Pot to brown the hamburger. Blend in the Tabasco, garlic or onion flakes, cumin, salt, chili powder, and oregano. Mix thoroughly.

Empty one cup of the broth into the pot, but do not stir.

Add the tomato sauce and paste - but do not stir.

Close the top, and use the manual high-pressure setting for 10 minutes. When done, natural release, the pressure for 10 minutes, then quick release.

Stir and serve.





Beefy Spaghetti Squash




Servings: 8

Tot. Time: 35

Nutritional Value – Calories: 174 | Fat 6.8 g | Protein 19.8 g |Net Carbs 5 g



Ingredients

lb. ground beef



1 med. spaghetti squash

32 oz. marinara sauce





Directions

Slice the squash in half – lengthwise. Dispose of the seeds. Add the steamer rack and one cup of water into the Instant Pot.

Arrange the squash on the rack and secure the lid. Use high pressure for six minutes and quick release or eight minutes for softer squash.

Open the top and transfer the squash to a container. Gently remove the flesh and remove the ‘spaghetti-like’ strands.

Prepare the beef and add the marinara sauce. Remove from the heat and serve on top of the spaghetti. Enjoy!





Beef Stroganoff




Servings: 4

Tot. Time: 38 min.

Nutritional Value – Calories: 321 | Fat 16 g | Protein 33 g |Net Carbs 7 g



Ingredients

tbsp. oil-1 tbsp. garlic-1 t. salt

½ c. diced onions

1 lb. beef/pork stew meat

1 ½ c. chopped mushrooms

1 tbsp. Worcestershire sauce

½ t. pepper to taste-¾ c. water



Finishing Ingredients

¼ t. arrowroot starch/cornstarch/xanthan gum/ 1/3 c. sour cream



Directions

Prepare the Instant Pot using the saute function. Heat the oil and toss in the garlic and onions. Stir a minute and add everything except the sour cream.

Secure the lid and set on high pressure for 20 minutes. Natural release.

Change to the saute function and stir in the sour cream. Sprinkle in the xanthan gum slowly, stirring as it thickens.

Serve and enjoy with some cauliflower rice.

Turkey Bacon Soup

Turkey Bacon Soup





Servings: 6

Tot. Time: 58 min.

Nutritional Value – Calories: 347 | Fat 25.6 g | Protein 17.7 g |Net Carbs 13.4 g



Ingredients

1 tbsp. olive oil

1 large yellow diced onion

2 minced garlic cloves

1 coarsely chopped head of cauliflower

Optional: 1 chopped green bell pepper

Pepper & Salt – to taste

1 tbsp. onion powder

32 oz. chicken stock

2 c. shredded cheddar cheese

1 c. Half and Half

6 slices turkey bacon – cooked

4 dashes hot pepper sauce

1 tbsp. Dijon mustard





Directions



Prepare the Instant Pot using the ‘saute’ button, and add the oil. Toss in the garlic and onion – sautéing about three minutes. Then, fold in the bell pepper, cauliflower, salt, pepper, and onion powder.

Empty the chicken stock to the mixture, stir, and close the lid. Choose the soup function (15 min.). When the timer buzzes, quick release the pressure and remove the lid. Mix in the Half and Half along with the mustard, hot sauce, cheddar cheese, and bacon.

Saute about five minutes and serve.





White Chicken Chili




Servings: 4

Tot. Time: 25 min.

Nutritional Value – Calories: 204 | Fat 12 g | Protein 15 g |Net Carbs 6 g



Ingredients

2 lb. chicken breasts – skinless – boneless

4 diced celery stalks

2 diced onions

10 minced garlic cloves

1-2 minced jalapeno peppers

1 tbsp. salt – to taste

1 t. of each:



-Coriander powder

-Cumin

-Oregano

¼ t. freshly cracked black pepper

1 tbsp. chili powder

4 c. chicken broth

1 pkg. frozen (1 lb.) corn

1 can (15 oz.) cannellini beans – rinsed



Ingredients for Serving

Cilantro/Hot Sauce



Directions



Mix everything into the Instant Pot (omit the beans and corn).

Secure the lid, and set on high pressure for 15 minutes.

Quick release the pressure and shred the chicken in the pot, adding the corn and cannellini beans. Saute for 5 minutes until heated. Serve.





Chapter 4: Beef Recipes





Asian Beef Pot Roast





Servings: 12

Tot. Time: 55 min.

Nutritional Value – Calories: 245| Fat 9 g | Protein 38 g |Net Carbs 0 g



Ingredients

1 boneless (4-5 lb.) chuck roast

3 crushed garlic cloves

2 tbsp. peeled chopped ginger

¼ c. sugar-free fish sauce

1 t. orange extract

2 tbsp. granulated sugar substitute

½ c. water

1 t. crushed red pepper flakes

1 tbsp. of each:



-More granulated sugar substitute

-Orange zest

1 t. red wine vinegar



For the Orange Sauce

1 t. of each:

Sriracha hot sauce

Granulated sugar substitute

½ t. fresh orange zest

¼ c. sugar-free mayonnaise





Possible Toppings

Lettuce leaves

Chopped scallions

Shredded red cabbage

Chopped cilantro

Fresh orange zest





Directions

Mix the ginger, garlic, orange extract, sweetener, fish sauce, water, and red pepper flakes. Arrange the roast and mixture in the Instant Pot.

Close the lid and set the pot on high pressure for 35 minutes.

Natural release and remove the lid. Stir in 1 tablespoon of sweetener, orange zest, and red wine vinegar. Saute about five minutes.

Shred the meat and serve with the chosen garnishes, but count those carbs.

Mexican Chicken Tortilla Soup

Mexican Chicken Tortilla Soup





Servings: 4

Tot. Time: 45 min.

Nutritional Value – Calories: 120 | Fat 5 g | Protein 12 g |Net Carbs 4 g



Ingredients

1 c. chopped tomatoes

½ c. roughly chopped onion

2 garlic cloves

½ jalapeno pepper

1 chipotle chili pepper in sauce (+) 1 t. sauce

1-2 t. salt

¼ c. cilantro leaves

1 tbsp. oil

4 c. water

2 large chicken breasts – no bones or skin

Optional: 2 corn tortillas – small pieces





Optional Toppings

Chopped green onions

Sliced jalapenos

Sliced avocado

Cilantro





Directions



Combine the tomatoes, onion, cilantro, jalapeno, chipotle chili pepper, garlic, and salt in a blender.

Warm up the Instant Pot on the saute setting and add the oil.

When hot, add the veggies (step. 1) and stir well. Continue sautéing until the sauce has thickened, occasionally stirring (every 10 minutes or so).

Pour in the water and add the tortillas if using. Add the chicken in large chunks. Set the timer for 20 minutes (manual) using high pressure. Natural release for 10 minutes and quick release the rest of the steam pressure.

Transfer the chicken to a platter, shred, and add back into the Instant Pot.

When reheated, garnish with some avocado slices, cheese, or tortilla strips.





Pot Pie - Chicken Soup




Servings: 6

Tot. Time: 1 hour

Nutritional Value – Calories: 432 | Fat 35.1 g | Protein 20.5 g |Net Carbs 3.5 g



Ingredients

2 tbsp. butter

1 lb. – 1 ½ lb. (thawed) skinless – boneless chicken breasts



¼ of a small diced onion

½ c. mixed veggies

3 c. chicken broth

¼ t. of each

-Black pepper



-Pink salt

2 minced cloves of garlic

1 ¾ c. heavy whipping cream

1 oz. cream cheese

¼ t. rosemary

1 t. poultry seasoning

Pinch of thyme

½ t. xanthan gum





Directions



Melt the butter in the Instant Pot using the saute function. Toss in the mixed veggies, and onions. Cook a few minutes until translucent. Add them to a bowl and set to the side.

Pour in ½ c. of the broth to deglaze the cooker. Toss in the chicken along with the spices.

Close the top and select the poultry setting (15 minutes). Natural release for six minutes and do a quick release of the rest of the pressure.

Shred the chicken and add the rest of the broth, chicken, cream cheese, veggies, and whipping cream into the pot.

Switch to the warm cycle and add the xanthan gum. Stir and saute about 10 minutes. Serve when ready.





Taiwanese 3-Cup Chicken




Servings: 6

Tot. Time: 10 min

Nutritional Value – Calories: 307| Fat 15 g | Protein 31 g |Net Carbs 7 g

Ingredients

¼ c. sesame oil

2 tbsp. ginger – matchstick size

¼ c. smashed garlic cloves

2 lb. skinless – boneless chicken thighs

Salt to taste

¼ c. pale dry sherry/rice wineFinishing Ingredients



½ t. xanthan gum – to thicken

¼ c. Thai/regular basil



Directions

Use the saute function in the Instant Pot to heat the oil. Toss in the garlic and ginger. Saute about two minutes until they are crispy.

Add the rest of the fixings (omit the basil). Close the lid and cook for 7 minutes. Do a 10 minutes natural pressure release and open the lid.

Choose the saute function and add the chopped basil. Saute until the juices boil.

Sprinkle the xanthan gum to thicken. Eat and enjoy!


Easy Chicken Mushroom Soup

Easy Chicken Mushroom Soup




Servings: 4

Tot. Time: 31 min.

Nutritional Value - Calories: 289 | Fat 15 g | Protein 30 g |Net Carbs 9 g

Ingredients

1 lb. chicken breasts – no bones or skin

3 minced garlic cloves-1 thinly sliced onion

1 chopped yellow squash

2 c. mushrooms - chopped

2 ½ c. chicken stock

Pepper & Salt

1 t. Poultry/Italian Seasoning

Optional: ½ c. heavy whipping cream





Directions



Toss everything into the Instant Pot, and cook for 15 minutes under high pressure. Natural release for 10 minutes, then quick release.

Remove the chicken and roughly puree the veggies using an immersion blender.

Shred the chicken and add it back to the cooker.

Add the cream, stir, and serve.





Kale & Chicken Soup





Servings: 6

Tot. Time: 6 hr. 15 min.

Nutritional Value – Calories: 261| Fat 21 g | Protein 14.1 g |Net Carbs 1.2 g



Ingredients

1 tbsp. (+) ½ c. olive oil

2 lb. thighs/chicken breasts – skinless & boneless

1/3 c. onion

14 oz. chicken broth

32 oz. chicken stock

5 oz. kale leaves

Salt – to taste

¼ c. freshly squeezed lemon juice





Directions



Select the saute function in the Instant Pot to warm the oil.

Sprinkle the chicken with the salt and pepper and lightly brown each side.

Secure the top, and set the timer for 15 minutes. The internal temperature must reach 165ºF.

Shred the chicken.

In a blender, mix the stock, olive oil, and chicken broth. Pour into the pot and blend in the rest of the fixings. Secure the lid and set (manually) the timer for ten minutes.

Natural release for ten minutes, then, quick release to open the lid.





Lemon Chicken Orzo Soup




Servings: 4

Tot. Time: 25 min.

Nutritional Value – Calories: 182| Fat 8.74 g | Protein 15.81 g |Net Carbs 8.32 g



Ingredients

1 tbsp. of each:



-Olive oil

-Minced garlic

½ lb. chicken

¾ c. of each:



-Diced onion

-Celery

-Carrots

¼ t. pepper

½ t. of each:



-Salt

-Thyme

1/3 c. orzo

1 tbsp. lemon juice

2 c. chicken/veggie broth

¼ c. heavy whipping cream

To Garnish: Parsley leaves





Directions



Chop the chicken and veggies into small pieces.

Heat up the Instant Pot using the saute function. Pour the oil, and add the garlic and onions to the pot to saute for two minutes.

Add the chicken and saute three more minutes before adding the celery, carrots, orzo, thyme, broth, salt, and pepper. Mix well.

Close the lid and set the timer for six minutes using high pressure. Quick release the pressure at the end of the cooking cycle. Stir the soup and add the cream, juice, and parsley.

Once it comes to a quick boil (about 1 minute), stir and serve

Chicken ‘Noodle’ Soup

Chicken ‘Noodle’ Soup




Servings: 4

Tot. Time: 47 min.

Nutritional Value – Calories: 326| Protein 36.1 g |Fat 16.1 g |Net Carbs 5.9 g



Ingredients

2 tbsp. coconut oil

1 lb. chicken thighs

1 c. diced of each:



-Carrots

-Celery

¾ c. green onion (green part only) approx. 6

6 c. chicken stock

1 t. sea salt

1/8 t. freshly cracked black pepper

½ t. dried of each:



-Oregano

-Basil

2 c. spiralized daikon noodles





Directions

Combine the oil and thighs in a mixing container.

Prepare the Instant Pot using the saute function. Remove the bones and skin from the thighs, and arrange them in the pot. Saute 10 minutes. Shred and add the carrots, celery, and onions. Saute another two minutes and add the rest of the fixings.

Cover and use the soup setting (15 min.). When the cycle is done, simply quick release the pressure in the pot, and add the spiralized noodles. Serve and enjoy!





Note: Daikon is found at superstores such as Walmart. Use a spiralizer or vegetable peeler to make the noodles.





Chicken Popper Jalapeno Soup





Servings: 8

Tot. Time: 52 min.

Nutritional Value – Calories: 571 |Fat 40.1 g | Protein 41.2 g |Net Carbs 2.1 g



Ingredients

½ lb. bacon – cooked and crumbled

1 ½ lb. chicken breasts (boneless - skinless)

½ c. heavy whipping cream

3 tbsp. butter

½ chopped onion

2 minced garlic cloves

½ chopped green pepper

2 jalapenos – seeded and chopped

6 oz. cream cheese

3 c. chicken broth

½ t. pepper

1 t. of each:



-Salt

-Cumin

¼ t. paprika

½ t. xanthan gum

¾ c. of each cheese:



-Cheddar

-Monterrey Jack



Directions



Prepare the Instant Pot on the saute function. Add the onions, butter, jalapenos, green peppers, and the seasoning.

Saute until translucent. Stir in the cubed chicken, broth, and cream cheese.

Set the timer for 15 minutes - manual. Allow 5 minutes natural release. Quick release after that time.

Choose the saute function, and remove the chicken from the bone using two forks. Add the chicken, whipping cream, both kinds of cheese, and the cooked bacon.

Sprinkle the xanthan gum to thicken the soup. Simmer a few minutes and serve with some grated cheese, jalapenos, or bacon on the top.





Delicious Chicken Curry Soup




Servings: 6

Tot. Time: 36 min.

Nutritional Value – Calories: 108 | Fat 3 g | Protein 15 g |Net Carbs 3 g



Ingredients

1 ½ c. unsweetened coconut milk

1 lb. chicken thighs – no skin

3-4 crushed garlic cloves

½ finely diced onion

2-inch knob ginger – minced

1 c. sliced mushrooms

4 oz. baby spinach

½ t. of each:



-Cayenne pepper

-Turmeric

1 t. of each: -Salt -Garam masala

¼ c. chopped cilantro



Directions

Combine all of the fixings in the Instant Pot. Set the pressure for ten minutes. Natural release when done.

Remove and shred the thighs. Add the meat to the pot.

Stir the juices and meat a minute or so. Enjoy!