lundi 8 juillet 2019

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


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



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


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


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


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


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!

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