CHAPTER

Protein-Packed Favorites

One-Pot Turkey Bolognese with “Spaghetti”

This is total comfort food, but with less saturated fat and more veggies than traditional recipes. Using spaghetti squash as the noodles makes this dish lower in carbohydrates and higher in nutrients, and because you cook it all at once along with the sauce, it makes for a convenient weeknight meal.

SERVES 4

Prep: 5 minutes

Pressurize: 10 minutes

Cook: 23 minutes

Natural Release: 10 minutes

Total: 48 minutes

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

2 cloves garlic, minced

1 pound ground turkey

Fine sea salt

One 28-ounce can diced tomatoes (see this page)

2 celery stalks, diced

2 carrots, diced

1 tablespoon aged balsamic vinegar

1 teaspoon pure maple syrup (see this page)

½ teaspoon dried oregano

1 teaspoon dried basil

One 3-pound spaghetti squash

¼ cup full-fat coconut milk (see this page; optional)

Freshly ground black pepper

Fresh basil, for garnish (optional)

Press Sauté and add the olive oil, onion, garlic, turkey, and 1 teaspoon salt to the Instant Pot. Sauté until the turkey is browned and cooked through, breaking it up with a wooden spoon as you stir, about 8 minutes. While the meat is cooking, pour the diced tomatoes with their juices into a blender and blend until smooth. Set aside until the meat is browned.
Press Cancel to stop the cooking cycle. Add the blended tomatoes, the celery, carrots, vinegar, maple syrup, oregano, basil, and ½ teaspoon salt and stir well.
Wash the spaghetti squash and carefully pierce the skin once with a sharp knife to vent. Place the whole squash directly into the sauce, pierced side up. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 15 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Use oven mitts to lift the spaghetti squash out of the pot. Transfer it to a cutting board to cool slightly. Stir the coconut milk into the sauce and season with salt and pepper, to taste.
Cut the cooked squash in half crosswise and use a spoon to remove the seeds from the center. Use a fork to scrape out “noodles” from the squash and place them on plates. Spoon the Bolognese sauce on top of the noodles and serve. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Replace the turkey with lentils. Omit the salt and vinegar so the lentils cook properly. Add 1 cup green lentils and 1 cup water to the vegetables in step 2, then cook as directed. Let the pressure naturally release for 10 minutes before venting. Remove the lid and the cooked squash, then stir in only 1 teaspoon salt, along with the aged balsamic vinegar and coconut milk. Taste and adjust the seasonings as needed, then serve warm.

Per Serving: Calories 271, Fat 12g, Carbohydrates 18g, Fiber 5g, Protein 24g

Thai Salmon Curry

Salmon is loaded with healthy omega-3 fatty acids and cooks very quickly in the Instant Pot, making this Thai-style curry a fast weeknight dinner. While you don’t have enough time to cook pot-in-pot rice, you could easily cook any grain on the stove before starting the curry, or make cauliflower “rice” ahead of time for a low-carb meal.

SERVES 4

Prep: 10 minutes

Pressurize: 5 minutes

Cook: 9 minutes

Quick Release

Total: 24 minutes

1 tablespoon extra-virgin olive oil

½ red onion, chopped

1 tablespoon minced fresh ginger (about 1-inch knob)

1 tablespoon curry powder

1 red bell pepper, seeded and chopped

One 15-ounce can full-fat coconut milk (see this page)

2 tablespoons pure maple syrup (see this page)

1 tablespoon freshly squeezed lime juice

1 tablespoon soy sauce (or tamari, to make it gluten-free)

1 pound wild-caught Alaskan salmon

½ teaspoon fine sea salt

Freshly ground black pepper

¼ cup chopped fresh basil

4 cups Easy Cauliflower “Rice” (this page)

Chopped fresh cilantro or basil, for garnish

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the red onion and sauté for 3 minutes, until softened. Add the ginger and curry powder and stir with a wooden spoon for 1 minute more. Press Cancel to stop the cooking process.
Add a splash of water to the pan, scraping the bottom with the wooden spoon or a spatula to make sure nothing is stuck. Add the bell pepper, coconut milk, maple syrup, lime juice, and soy sauce.
Arrange a 2.5-inch trivet (see this page) on top of the curry and place the salmon on top of the trivet in a single layer, skin side down. Sprinkle the salt and a few grinds of pepper over the fish. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 2 minutes.
When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the steam pressure (so the salmon doesn’t overcook). When the floating valve drops, remove the lid. Use a fork to flake the cooked fish directly into the sauce below. The skin will most likely stick to the trivet, making it easy to flake the part you want to eat. Remove any small bones you see, too. Use oven mitts to lift the trivet out of the pot.
Press Cancel, then press Sauté and simmer until the sauce reduces slightly, about 3 minutes. Stir in the basil and riced cauliflower and press Cancel to stop the cooking cycle. Serve the curry warm with cilantro sprinkled over the top. Store leftovers in an airtight container in the fridge for 3 days.

MAKE IT VEGAN Omit the salmon and use two 15-ounce cans of cooked chickpeas instead. Add the beans in step 2 and cook as directed.

Per Serving: Calories 432, Fat 30g, Carbohydrates 15g, Fiber 4g, Protein 25g

Creamy Tuscan Chicken with Mashed “Potatoes”

This creamy chicken dish is Italian comfort food at its finest. When you cook cauliflower at the same time as the chicken, the cauliflower becomes extremely tender and easily mashed into a low-carb mash similar to mashed potatoes. Served with a dairy-free garlic cream sauce, this one-pot dinner is totally irresistible.

SERVES 4

Prep: 10 minutes

Pressurize: 5 minutes

Cook: 16 minutes

Quick Release

Total: 31 minutes

1 cup full-fat canned coconut milk (see this page)

1 pound fresh or frozen cauliflower florets

1 pound boneless, skinless chicken breasts

Fine sea salt and freshly ground black pepper

¼ cup chopped sun-dried tomatoes

½ teaspoon dried basil

½ teaspoon dried oregano

3 cloves garlic, minced

Heaping 1 cup baby spinach or chopped kale

Pour the coconut milk into the Instant Pot and add the cauliflower florets. Place the chicken breasts directly on top of the cauliflower, then sprinkle with ½ teaspoon salt and a few grinds of pepper. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 10 minutes.
When the cooking cycle is complete, quickly release the pressure by moving the steam release valve to Venting. When the floating valve drops, remove the lid. Use tongs to transfer the chicken to a cutting board to rest. Use oven mitts to lift out the pot and drain the cauliflower, reserving the liquid for the sauce. Pour the drained cauliflower into a separate bowl and set aside.
Return the pot to the Instant Pot housing and add the reserved liquid. Press Cancel, then press Sauté. Add the sun-dried tomatoes, basil, oregano, and garlic and simmer, stirring constantly, for about 5 minutes, until the sauce reduces by about one-third. Taste and add more salt as needed, then stir in the spinach until it wilts, about 1 minute more. Remove the insert from the pot and set it aside so the sauce can cool and thicken a bit more (though it is still a relatively thin sauce that packs a lot of flavor).
Use a fork to mash the cauliflower, then season it with salt and pepper to taste. To serve, slice the chicken and place several slices on a plate with some mash. Top them both with a spoonful of the cream sauce, tomatoes, and spinach. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Cook the cauliflower as directed above, but omit the chicken. Once cooked, drain the cauliflower, return the reserved cooking liquid to the pot and add 3 cups cooked chickpeas (two 15-ounce cans, drained and rinsed) along with the other sauce ingredients, and continue as directed in step 3, above.

Per Serving: Calories 253, Fat 13g, Carbohydrates 10g, Fiber 5g, Protein 26g

Easy Taco Casserole

If you’d like to change up your usual taco routine, try this quick casserole for a nutrient-rich alternative. When shopping for ground beef, look for an organic brand (from cows raised without the use of antibiotics or hormones) that is 85 to 90 percent lean. Grass-fed beef is naturally lower in fat than its conventional counterpart, and contains more vitamins, antioxidants, and omega-3 fatty acids, but you can also use ground turkey in this dish with similar results.

SERVES 4

Prep: 10 minutes

Pressurize: 8 minutes

Cook: 10 minutes

Natural Release: 10 minutes

Total: 38 minutes

1 tablespoon extra-virgin olive oil

1 pound lean ground beef or turkey

1 red onion, chopped

1 teaspoon fine sea salt

1 clove garlic, minced

1 teaspoon chili powder

1½ teaspoons ground cumin

1 cup water

1½ cups prepared salsa

¾ cup bulgur (or quinoa, to make it gluten-free)

1 green bell pepper, seeded and chopped

1½ cups cooked black beans, or one 15-ounce can black beans, rinsed and drained

Avocado slices, chopped fresh cilantro, chopped lettuce, chopped tomatoes, chopped green onions, and shredded Cheddar cheese, for topping (optional)

Press Sauté and add the olive oil, beef, onion, and salt to the Instant Pot. Sauté until the meat is browned and cooked through, breaking it up with a wooden spoon as you stir, about 8 minutes. Add the garlic, chili powder, and cumin and stir until fragrant, about 1 minute. Press Cancel to stop the cooking cycle.
Add the water and salsa and stir well, making sure that nothing is stuck on the bottom of the pot. Without stirring, sprinkle the bulgur over the top, making sure it doesn’t touch the bottom of the pot (which might give you a “Burn” error). Scatter the bell pepper and black beans over the bulgur to help it cook evenly, then secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 1 minute.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Stir the mixture well, then taste and adjust the seasonings as needed.
To serve, transfer the mixture to a serving platter and top as desired. Serve warm. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Omit the beef and salt in step 1, and add 1 pound sweet potatoes cut into 1-inch chunks and ½ teaspoon salt in step 2. Cook on high pressure for 3 minutes, then continue as directed above. Serve without cheese.

NOTE If you get a “Burn” error while making this, the final dish may still turn out well if the floating valve has already popped up, signaling that the pot has come to pressure. Let the pressure remain in the pot for 10 minutes, to finish cooking the bulgur. Then release the pressure and stir to make sure everything has cooked through.

Per Serving (without toppings): Calories 346, Fat 6g, Carbohydrates 48g, Fiber 13g, Protein 29g

Mongolian Beef Stir-Fry

I give Mongolian beef a healthy makeover by simmering steak and veggies in a naturally sweetened garlic-ginger sauce. I cook a bowl of whole-grain bulgur at the same time as the beef for an easy one-pot meal. Using 100 percent grass-fed beef naturally lowers the fat content, and I pair this with sliced mushrooms for an extra dose of B vitamins.

SERVES 4

Prep: 5 minutes

Pressurize: 8 minutes

Cook: 11 minutes

Natural Release: 10 minutes

Total: 34 minutes

1 pound skirt steak

⅓ cup soy sauce (or tamari, to make it gluten-free)

3 tablespoons pure maple syrup (see this page)

1 tablespoon raw apple cider vinegar

1 tablespoon minced fresh ginger (1-inch knob)

2 cloves garlic, minced

5 ounces sliced shiitake mushrooms

1 cup bulgur (or white rice, to make it gluten-free)

1¼ cups plus 2 tablespoons water

2 heads baby bok choy

1 cup sugar snap peas

1 cup shredded carrots

1 tablespoon arrowroot starch (see this page)

½ cup chopped green onions, tender white and green parts only

Chopped fresh cilantro, for garnish

Sesame seeds, for garnish

Use a sharp knife to thinly cut the steak across the grain into ½-inch-thick slices. Place the steak in the Instant Pot and add the soy sauce, maple syrup, vinegar, ginger, garlic, and mushrooms. Stir to coat the beef.
In a 7-inch oven-safe bowl, combine the bulgur and 1¼ cups of the water. Arrange a 2.5-inch trivet (see this page) over the meat and place the bowl on top. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 4 minutes.
While the meat and bulgur are cooking, prepare the bok choy. Trim the ends, rinse well to remove any dirt, then slice crosswise into 1-inch pieces.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and press Cancel to stop the cooking cycle. Use oven mitts to lift the trivet and the bowl out of the pot. Press Sauté and add the bok choy, snap peas, and carrots. Cook, stirring often, until the vegetables are crisp-tender, about 5 minutes.
In a separate bowl, stir together the arrowroot and the 2 tablespoons water to make a slurry. Pour the slurry into the pot and stir until the sauce thickens, 1 to 2 minutes. Serve the beef and vegetables over the cooked bulgur with a generous topping of green onions, cilantro, and sesame seeds. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Replace the steak with two large sliced portobello mushrooms and cook as directed above.

NOTE For fewer calories and carbohydrates, replace the bulgur and its cooking water with fresh cauliflower florets (use a 7-inch round pan for even cooking). Use a potato masher to mash the cauliflower into “rice” for serving.

Per Serving: Calories 408, Fat 13g, Carbohydrates 33g, Fiber 8g, Protein 38g

Soy-Ginger Salmon with Broccoli

Salmon is an excellent source of protein and omega-3 fatty acids, and it comes to perfection in just minutes in the Instant Pot. Because the broccoli cooks even faster than the fish, you add it at the very end of the cooking process to ensure it doesn’t turn to mush. Whip up this addictive soy-ginger dressing while the pot is coming to pressure for an easy 20-minute meal. Serve any extra dressing over a simple salad on the side.

SERVES 4

Prep: 5 minutes

Pressurize: 12 minutes

Cook: 1 minute

Quick Release

Total: 18 minutes

1 pound wild-caught Alaskan salmon, cut into four 4-ounce fillets

Fine sea salt and freshly ground black pepper

SOY-GINGER DRESSING

6 tablespoons extra-virgin olive oil

2 tablespoons soy sauce or tamari

2 tablespoons raw apple cider vinegar

1 tablespoon minced fresh ginger (about 1-inch knob)

1 clove garlic

3 tablespoons pure maple syrup (see this page)

1 teaspoon toasted sesame oil

1 pound broccoli, cut into florets

Sesame seeds, for garnish

Chopped green onions, tender white and green parts only, for garnish

Pour 1 cup water into the Instant Pot and arrange the handled trivet (see this page) on the bottom. Place the salmon fillets on the trivet in a single layer, skin side down. Sprinkle them generously with salt and pepper.
Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 0 minutes (see this page). When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the steam pressure.
While the fish is cooking, make the dressing. Combine the olive oil, soy sauce, vinegar, ginger, garlic, maple syrup, and sesame oil in a blender and blend until smooth, about 1 minute. Set aside until ready to serve.
When the floating valve drops, remove the lid and place the broccoli directly on top of the cooked fish. Secure the lid again and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 0 minutes. When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the steam pressure.
When the floating valve drops, remove the lid. Use tongs to transfer the steamed broccoli and salmon to serving plates. Drizzle the dressing over the top and garnish with the sesame seeds and green onions. Store leftovers in an airtight container in the fridge for 4 days.

MAKE IT VEGAN Instead of salmon, serve the soy-ginger dressing over a bowl of steamed vegetables and brown rice to make a sushi-style bowl. Roasted red bell peppers have a similar texture to raw fish, so they make an excellent vegan substitute.

MAKE IT GLUTEN-FREE Use tamari instead of soy sauce.

Per Serving (with 2 tablespoons of dressing): Calories 395, Fat 26g, Carbohydrates 14g, Fiber 3g, Protein 27g

Orange Chicken & Vegetables

Orange chicken is a takeout favorite, but it’s far from healthy when the chicken is deep-fried. In this version, boneless chicken thighs and lots of vegetables are smothered in an easy and delicious orange sauce. I cook a bowl of jasmine rice in the same pot for serving, but you could also serve this with Easy Cauliflower “Rice” (this page) for a low-carb alternative.

SERVES 4

Prep: 10 minutes

Pressurize: 10 minutes

Cook: 22 minutes

Quick Release

Total: 42 minutes

Juice and zest from 1 orange (⅓ cup juice and about ½ tablespoon zest)

⅓ cup pure maple syrup (see this page)

⅓ cup soy sauce or tamari

3 tablespoons raw apple cider vinegar

1 tablespoon minced fresh ginger (about 1-inch knob), or ½ teaspoon dried ginger

1 clove garlic, minced, or ¼ teaspoon ground garlic

¼ teaspoon red pepper flakes

1 pound boneless, skinless chicken thighs

1 cup white jasmine rice, rinsed

1 cup plus 2 tablespoons water

½ red onion, thinly sliced

1 red bell pepper, seeded and sliced

2 cups chopped broccoli florets (about 8 ounces)

1 tablespoon arrowroot starch (see this page)

Chopped green onion and sesame seeds, for garnish (optional)

Combine the orange juice and zest, maple syrup, soy sauce, vinegar, ginger, garlic, and red pepper flakes in the Instant Pot and stir well. Place the chicken thighs on top of the sauce. Arrange a 2.5-inch trivet (see this page) over the chicken and place a 7-inch oven-safe bowl on top. Add the rice and 1 cup of the water to the bowl. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 12 minutes.
When the cooking cycle is complete, quickly release the pressure by moving the steam release valve to Venting. When the floating valve drops, remove the lid and press Cancel. Use oven mitts to lift the trivet and the bowl out of the pot. Fluff the rice with a fork. Use tongs to transfer the chicken to a cutting board.
Press Sauté and add the onion, bell pepper, and broccoli. Stir well and simmer until the vegetables are fork-tender, about 8 minutes. In a small bowl, stir together the arrowroot and the remaining 2 tablespoons water to make a slurry.
While the vegetables are cooking, cut the chicken into bite-sized chunks and stir them into the simmering sauce. Add the slurry to the pot and stir well. The sauce will thicken and become glossy within 1 to 2 minutes. Serve the orange chicken warm over the rice with green onion and sesame seeds sprinkled on top. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Omit the chicken, and use green lentils instead. Because the lentils won’t become tender if you cook them in the sauce, you have to cook them first. Add 1 cup green lentils and 1¼ cups water to the Instant Pot. Arrange the trivet on top of the lentils and add the rice as instructed. Cook on high pressure for 5 minutes, then let the pressure naturally release for 10 minutes. Add the sauce and vegetables and simmer as directed.

MAKE IT GLUTEN-FREE Use tamari instead of soy sauce.

Per Serving (with rice): Calories 388, Fat 5g, Carbohydrates 58g, Fiber 4g, Protein 28g

Coconut-Lime Shrimp

This easy weeknight shrimp dish features a perfect combination of creamy coconut and tart lime. Served with cauliflower “rice,” which conveniently cooks in the same pot, it’s a low-carb meal with plenty of veggies to keep you feeling satisfied. A word of caution: don’t be tempted to pressure cook the shrimp as it will end up with a rubbery texture. Luckily, the shrimp cooks in just minutes using the Instant Pot’s sauté function.

SERVES 4

Prep: 10 minutes

Pressurize: 6 minutes

Cook: 4 to 7 minutes

Quick Release

Total: 20 to 23 minutes

1 cup full-fat coconut milk (see this page)

2 tablespoons freshly squeezed lime juice

1 tablespoon Sriracha

1 red bell pepper, seeded and chopped

½ teaspoon fine sea salt

Freshly ground black pepper

1 small head cauliflower, cut into florets (about 8 ounces)

1 pound fresh or frozen raw shrimp, peeled and deveined

8 ounces sugar snap peas

½ cup lightly packed chopped fresh cilantro

Lime wedges, for serving

Combine the coconut milk, lime juice, Sriracha, bell pepper, salt, and several grinds of pepper in the Instant Pot.
Arrange a steamer basket over the sauce in the bottom of the pot and place the cauliflower in the basket. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 1 minute.
When the cooking cycle is complete, quickly release the pressure by moving the steam release valve to Venting. When the floating valve drops, remove the lid and press Cancel to stop the cooking cycle.
Use oven mitts to lift the steamer basket of cauliflower out of the pot. Press Sauté and add the shrimp and snap peas to the pot. Stir well, simmering the shrimp in the sauce until they are cooked through with a pink exterior, about 3 minutes for fresh and 5 to 6 minutes for frozen.
Transfer the cooked cauliflower to a large bowl and use a potato masher to break up the florets into ricelike pieces.
Add the cilantro to the pot, then ladle the shrimp and vegetables over the cauliflower “rice.” Serve with lime wedges on the side.

MAKE IT VEGAN Omit the shrimp and use 3 cups cooked white beans instead (two 15-ounce cans, drained and rinsed). Cook the beans and the snap peas, with the cauliflower basket on top of them, on high pressure for just 1 minute, then quickly release the pressure so the vegetables don’t overcook.

Per Serving: Calories 259, Fat 11g, Carbohydrates 16g, Fiber 5g, Protein 20g

Carolina Barbecued Chicken with Simple Slaw

This quick homemade barbecue sauce is simmered with shredded cabbage, which becomes almost undetectable when paired with shredded chicken. It’s a nice way to increase your vegetable intake without much effort. Serve this tangy chicken with the crunchy slaw on top for a nice contrast of flavors and textures.

SERVES 4

Prep: 10 minutes

Pressurize: 6 minutes

Cook: 20 minutes

Quick Release

Total: 36 minutes

BARBECUED CHICKEN

½ yellow onion, chopped

1 clove garlic, minced

¼ cup raw apple cider vinegar

¼ cup pure maple syrup (see this page)

¼ cup water

1 tablespoon soy sauce or tamari

1 pound boneless, skinless chicken breasts

1 teaspoon fine sea salt

Freshly ground black pepper

¼ cup tomato paste

1 teaspoon blackstrap molasses

1 teaspoon spicy brown mustard

½ teaspoon chili powder

½ teaspoon paprika

⅛ teaspoon cayenne pepper (optional)

¼ head green cabbage, shredded (about 8 ounces)

SIMPLE SLAW

2 tablespoons freshly squeezed lemon juice

2 tablespoons pure maple syrup (see this page)

1 tablespoon extra-virgin olive oil

½ teaspoon fine sea salt

Freshly ground black pepper

¼ head green cabbage, shredded (about 8 ounces)

1 cup shredded carrot (about 1 large carrot)

¼ cup chopped fresh flat-leaf parsley

Butter lettuce or buns, for serving

To make the barbecued chicken, add the onion, garlic, vinegar, maple syrup, water, and soy sauce to the Instant Pot and stir to combine. Arrange the handled trivet (see this page) in the bottom of the pot and place the chicken breasts on top. Season the breasts with ¼ teaspoon of the salt and several grinds of black pepper. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 12 minutes.
While the chicken is cooking, prepare the slaw. In a large bowl, combine the lemon juice, maple syrup, olive oil, salt, and several grinds of pepper and stir well. Add the cabbage, carrot, and parsley and toss to coat. Refrigerate the slaw to let the flavors meld while you finish preparing the chicken.
When the cooking cycle is complete, quickly release the pressure by moving the steam release valve to Venting. When the floating valve drops, remove the lid. Press Cancel and use tongs to transfer the chicken to a cutting board to rest. Use oven mitts to remove the trivet.
Press Sauté and add the tomato paste, molasses, mustard, chili powder, paprika, cayenne, and the remaining ¾ teaspoon salt to the sauce. Stir well, then add the cabbage. Simmer the cabbage in the sauce until very tender, about 8 minutes.
Once the cabbage is tender, use two forks to shred the chicken. Add it to the pot and stir well. Taste and adjust the seasonings as needed; add more cayenne if you like it spicy.
To serve, scoop the barbecued chicken into lettuce cups or onto your favorite buns, with the chilled slaw on top. Serve any additional slaw on the side. Store leftovers in two separate airtight containers in the fridge. The chicken will keep for 3 or 4 days, but the slaw is best used within 1 day.

MAKE IT VEGAN Omit the chicken and use green jackfruit instead. Jackfruit is a large tropical fruit with a green outer skin and a tender inside with a similar texture to artichoke hearts. It’s commonly sold in cans, so you just drain and rinse it to use in recipes that require a shredded texture, such as replacing pulled pork or shredded chicken.

Drain and rinse one 20-ounce can green jackfruit to remove the salty brine, then use your hands or two forks to shred it as you would cooked chicken. Add the jackfruit to the pot along with the rest of the sauce ingredients, and use only ½ teaspoon salt. Select Manual/Pressure Cook to cook on high pressure for 3 minutes. When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the steam pressure. When the floating valve drops, remove the lid, stir in the cabbage, and simmer as instructed. Taste and adjust the seasonings as needed, adding more salt or maple syrup.

MAKE IT GLUTEN-FREE Use tamari instead of soy sauce.

Per Serving (without buns): Calories 320, Fat 10g, Carbohydrates 29g, Fiber 4g, Protein 24g

Chicken Tikka Masala

This popular Indian dish is typically made with heavy cream and few vegetables, so I’ve given it a nutrient upgrade with more than a pound of cauliflower and carrots. The resulting meal may not be quite as authentic, but I love how the vegetables become nearly undetectable in this rich sauce. I serve it with naan, and use coconut milk to give it a dairy-free creaminess, but you could leave it out for less fat and a richer tomato flavor.

SERVES 6

Prep: 10 minutes

Pressurize: 10 to 15 minutes

Cook: 13 minutes

Quick Release

Total: 33 to 38 minutes

1 yellow onion, chopped

One 28-ounce can diced tomatoes (see this page)

1 teaspoon garam masala

1 teaspoon ground cumin

1 tablespoon ground coriander

1 teaspoon paprika

¼ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon cayenne pepper (optional)

1 tablespoon pure maple syrup (see this page)

1½ pounds boneless, skinless chicken thighs

2 teaspoons fine sea salt

1 cup long-grain white rice, like jasmine or basmati

1¼ cups water

½ head cauliflower, chopped (about 1 pound)

1½ cups peeled, chopped carrots (about 3 carrots)

½ cup full-fat canned coconut milk (see this page)

Combine the onion, tomatoes with their juices, garam masala, cumin, coriander, paprika, cinnamon, ginger, cayenne, and maple syrup in the Instant Pot and use an immersion blender to blend until smooth. (Alternatively, place the ingredients in a blender and blend until smooth, then pour the sauce into the pot.) Place the chicken on top of the sauce and season it with the salt.
Arrange a 2.5-inch trivet (see this page) over the chicken and place a 7-inch oven-safe bowl on top. Add the rice and water to the bowl. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 12 minutes. When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the steam pressure. When the floating valve drops, remove the lid.
Use oven mitts to lift the trivet and the bowl of cooked rice out of the pot. Fluff the rice with a fork. Use tongs to transfer the cooked chicken to a cutting board. Add the cauliflower and carrots to the sauce. Secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 1 minute. When the cooking cycle is complete, immediately move the steam release valve to Venting to quickly release the steam pressure. When the floating valve drops, remove the lid.
Cut the chicken into bite-sized pieces and stir them into the sauce. Stir in the coconut milk, then taste and adjust the seasonings as needed. Serve warm over the rice. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Omit the chicken and instead add 3 cups cooked chickpeas or two 15-ounce cans rinsed and drained chickpeas. Decrease the salt to 1 teaspoon and cook on high pressure for only 4 minutes. Let the pressure naturally release for 10 minutes to finish cooking the rice, then add the cauliflower and carrots as instructed.

Per Serving: Calories 291, Fat 8g, Carbohydrates 29g, Fiber 4g, Protein 26g

Creamy Chicken & Brown Rice

Chicken and rice is a classic comfort food combination. This recipe is healthier and tastier than the original, forgoing the canned soup and using brown rice instead of white rice to boost the fiber content.

SERVES 4

Prep: 5 minutes

Pressurize: 5 minutes

Cook: 23 minutes

Natural Release: 10 minutes

Total: 43 minutes

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

8 ounces cremini mushrooms, roughly chopped

2 cloves garlic, minced

1 cup long-grain brown rice, rinsed

1¼ cups water

1 teaspoon dried thyme

1 teaspoon fine sea salt

1 pound boneless, skinless chicken breasts

Freshly ground black pepper

1 cup fresh or frozen peas

1 tablespoon freshly squeezed lemon juice

¼ cup full-fat canned coconut milk (see this page)

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion, mushrooms, and garlic and sauté until softened, about 5 minutes.
Add the brown rice, water, thyme, and ½ teaspoon of the salt and stir well, scraping the bottom of the pot with a wooden spoon or spatula to make sure nothing has stuck. Place the chicken breasts on top of the rice mixture and season with the remaining ½ teaspoon salt and several grinds of pepper. Press Cancel, then secure the lid and move the steam release valve to Sealing. Select Manual/Pressure Cook to cook on high pressure for 10 minutes.
When the cooking cycle is complete, quickly release the pressure by moving the steam release valve to Venting. When the floating valve drops, remove the lid and use tongs to transfer the chicken to a cutting board to rest for 5 minutes. If using fresh peas, add them now, scattering them over the rice. Secure the lid again, making sure the sealing ring is properly placed. Move the steam release valve to Sealing and select Manual/Pressure Cook to cook on high pressure for 8 minutes more. While the rice cooks, cut the chicken into bite-sized pieces.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting. When the floating valve drops, remove the lid and stir the chicken into the rice, along with the lemon juice and coconut milk. If using frozen peas, add them now. Taste and adjust the seasoning as needed, then serve immediately. Store leftovers in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Omit the chicken and salt in step 2 and instead add 1 cup (unsoaked) dried navy beans and increase the water to 2¼ cups. Cook on high pres-sure for 22 minutes, then let the pressure naturally release for 10 minutes. Season
with 1 teaspoon salt when you add the frozen peas, lemon juice, and coconut milk.

Per Serving: Calories 390, Fat 9g, Carbohydrates 50g, Fiber 6g, Protein 32g

Sneaky Sloppy Joes

Sloppy joes is a classic childhood favorite. This version sneaks a serving of butternut squash into the filling. The squash dissolves when cooked under pressure and naturally thickens the sauce. I pack the filling into baked sweet potatoes, which are cooked at the same time for an easy one-pot meal.

SERVES 4

Prep: 5 minutes

Pressurize: 10 minutes

Cook: 28 minutes

Natural Release: 10 minutes

Total: 53 minutes

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

1 pound ground turkey

1 teaspoon chili powder

1½ teaspoons fine sea salt

½ cup water

1 green bell pepper, seeded and chopped

½ cup tomato paste (about 6 ounces)

1 butternut squash (about 1 pound), peeled and cut into 1-inch cubes, or 8 ounces frozen butternut squash pieces

2 tablespoons pure maple syrup (see this page)

1½ tablespoons spicy brown mustard

Freshly ground black pepper

2 small sweet potatoes (each 11 ounces or less; see Note), pierced with a fork to vent

Chopped green onions, tender white and green parts only, for garnish

Chopped fresh flat-leaf parsley, for garnish

Press Sauté and add the olive oil to the Instant Pot. Once the oil is hot but not smoking, add the onion, turkey, chili powder, and 1 teaspoon of the salt and sauté until the turkey is browned and cooked through, breaking it up with a wooden spoon as you stir, about 8 minutes. Press Cancel to stop the cooking cycle.
Add the water and scrape up anything that has stuck to the bottom of the pot. Without stirring, add the bell pepper, tomato paste, butternut squash cubes, maple syrup, mustard, remaining ½ teaspoon salt, and several grinds of pepper.
Arrange a 4-inch trivet (see this page) on top of the filling and place the sweet potatoes on the trivet. Secure the lid and move the steam release valve to
Sealing. Select Manual/Pressure Cook to cook on high pressure for 20 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Use oven mitts to lift the trivet and potatoes out of the pot. Stir the filling, using a wooden spoon to mash up the squash. Press Sauté to simmer away excess liquid until the sauce is to your liking. Adjust the seasoning as needed.
Carefully slice the hot sweet potatoes in half lengthwise and spoon filling over each half. Garnish with the green onions and parsley and serve immediately. Store leftover filling in an airtight container in the fridge for 3 or 4 days.

MAKE IT VEGAN Omit the turkey and salt in step 1, and sauté for only 5 minutes. Omit the mustard in step 2, increase the water to 1½ cups total, and add 1 cup green lentils to the pot. Cook as instructed, then add 1½ teaspoons salt to the lentils once tender. Stir in the mustard and serve warm.

NOTE If your potatoes are larger than 11 ounces, roast in a 400°F oven until tender, 45 to 60 minutes. Shorten the pressure cooking time by 10 minutes to cook the sauce.

Per Serving: Calories 380, Fat 12g, Carbohydrates 46g, Fiber 8g, Protein 27g