lundi 8 juillet 2019

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


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


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


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



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


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


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


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.

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