lundi 8 juillet 2019

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


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


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


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


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


lb. ground beef

1 med. spaghetti squash

32 oz. marinara sauce


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


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


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.

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