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SWEET AND SPICY CHICKEN WINGS

Chicken wings turn out extra juicy and tender when they’re first steamed in the Instant Pot, then coated with a sweet and spicy sauce and broiled. There’s just enough sauce to flavor the chicken without making the dish overly high in added calories. Serve these wings as a great first course for an Asian-inspired meal (think Thai or Vietnamese) or a decadent afternoon snack.

2 pounds chicken wing drumettes and flats

1 teaspoon fine sea salt

1 teaspoon freshly ground black pepper

1 teaspoon garlic powder

2 tablespoons sambal oelek

1½ tablespoons tamari or low-sodium soy sauce

3 tablespoons honey

1 green onion, white and green parts, thinly sliced, for serving

PREP 5 MINUTES

COOK 30 MINUTES

PR QPR

SERVES 6

  1. Pour 1 cup water into the Instant Pot and place the wire metal steam rack into the pot.

  2. Sprinkle the chicken wings all over with the salt, pepper, and garlic powder. Using tongs, arrange the wings on the rack in as even a layer as possible.

  3. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the time for 10 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  4. While the chicken wings are cooking, preheat the broiler and line a sheet pan with aluminum foil. In a small bowl, stir together the sambal oelek, tamari, and honey.

  5. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting. Open the pot and, wearing heat-resistant mitts, grasp the handles of the steam rack, lift out the wings, and transfer them to a dish. Lift out the inner pot and discard the cooking liquid.

  6. Return the wings to the inner pot. Pour the sambal oelek mixture over the wings and stir to coat them evenly. Using tongs, transfer the wings to the prepared pan and pour any remaining sauce over the wings.

  7. Broil the wings for about 5 minutes, until browned and charred in spots. Remove the pan from the broiler, flip each wing, and then broil the wings for 4 more minutes, until bubbling and charred on the second side. Transfer the wings to a serving plate.

  8. Serve the wings warm with the green onions sprinkled on top.

Nutrition Information

Per serving: 225 calories, 14 grams fat, 10 grams carbohydrates, 0 grams fiber, 16 grams protein

HONEY MUSTARD CHICKEN TENDERS AND SLAW

The multipurpose sauce in this recipe is used as both a topping for the chicken and a dressing for the slaw. Eat the tenders and slaw on their own as a low-carb meal, or serve Crispy Sriracha Potatoes (this page) or JoJo Potatoes (this page) alongside.

Chicken

2 pounds chicken tenders

½ teaspoon fine sea salt

½ teaspoon ground black pepper

½ teaspoon sweet paprika

Mustard Sauce

¼ cup water

1 teaspoon cornstarch or arrowroot starch

3 tablespoons yellow mustard

2 tablespoons honey

1 tablespoon raw cider vinegar

1 tablespoon cold-pressed avocado oil

¼ teaspoon dried dill

¼teaspoon fine sea salt

Pinch of cayenne pepper

Slaw

¼ head red cabbage, shredded

¼ head green cabbage, shredded

2 carrots, shredded

¼ cup mayonnaise (regular or vegan)

¼ teaspoon ground black pepper

1 tablespoon chopped fresh dill or flat-leaf parsley, for serving

PREP 5 MINUTES

COOK 25 MINUTES

PR QPR

SERVES 6

  1. To make the chicken: Pour 1 cup water into the Instant Pot. Arrange the chicken strips in a single layer in the pot. Sprinkle with the salt, pepper, and paprika.

  2. Secure the lid and set the Pressure Release to Sealing. Select the Steam setting and set the cooking time for 10 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  3. While the chicken is cooking, make the mustard sauce: In a small saucepan, combine the water, cornstarch, mustard, honey, vinegar, oil, dried dill, salt, and cayenne over medium heat. Cook, whisking continuously, for about 3 minutes, until bubbling, thickened, and emulsified. Remove from the heat.

  4. To make the slaw: Combine the red and green cabbages, carrots, mayonnaise, pepper, and 2 tablespoons of the mustard sauce and toss to coat evenly.

  5. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting. Open the pot and, using tongs, transfer the chicken to a dish. Wearing heat-resistant mitts, lift out the inner pot and discard the cooking liquid or save it to use in place of chicken broth in another recipe. Return the chicken to the now-empty pot, add the remaining mustard sauce, and toss to coat evenly.

  6. Transfer the chicken to plates and garnish with the fresh dill. Serve warm, with the slaw on the side.

Nutrition Information

Per serving: 302 calories, 12 grams fat, 13 grams carbohydrates, 2 grams fiber, 36 grams protein

BUFFALO CHICKEN LETTUCE CUPS

A healthier alternative to chips and buffalo dip, these lettuce cups are full of spicy chicken and crunchy vegetables and are topped with a homemade dairy-free ranch dressing. They make a great fork-free appetizer for any occasion, from watching football on the couch to a birthday party or shower. If you are not trying to stay dairy-free, you can substitute store-bought ranch dressing.

1¼ pounds boneless, skinless chicken breasts

1 cup low-sodium chicken bone broth (this page), or 1 cup water plus ½ teaspoon fine sea salt

Buffalo Sauce

1 tablespoon water

1 teaspoon cornstarch or arrowroot starch

¼ cup hot sauce (preferably Frank’s RedHot), plus more if needed

1 tablespoon honey

1 teaspoon Worcestershire sauce

Ranch Dressing

½ cup raw whole cashews, soaked in water to cover for 2 hours and drained

6 tablespoons water

3 tablespoons fresh lemon juice

½ teaspoon garlic powder

¼ teaspoon freshly ground black pepper

¼ teaspoon fine sea salt

1 teaspoon dried chives

½ teaspoon dried dill

1 tablespoon cold-pressed avocado oil

2 garlic cloves, minced

1 head butter or romaine lettuce, leaves separated (12 leaves)

2 carrots, shredded

2 celery stalks, thinly sliced

PREP 10 MINUTES

COOK 30 MINUTES

PR QPR OR NPR

MAKES 12 LETTUCE CUPS; SERVES 6

  1. Arrange the chicken breasts in a single layer in the Instant Pot and pour in the broth.

  2. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 15 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  3. While the chicken is cooking, make the buffalo sauce: In a small bowl, stir together the water, cornstarch, hot sauce, honey, and Worcestershire, mixing well.

  4. To make the ranch dressing: In a widemouthed 1-pint jar, combine the cashews, water, lemon juice, garlic powder, pepper, salt, chives, and dill. Using an immersion blender, blend for about 2 minutes, until smooth. The dressing can be stored, tightly capped, in the refrigerator for up to 1 week.

  5. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting, or let the pressure release naturally (this will take about 15 minutes). Open the pot and, using tongs, transfer the chicken to a cutting board or dish. Wearing heat-resistant mitts, lift out the inner pot and discard the cooking liquid or save it to use in place of chicken broth in another recipe. Return the inner pot to the housing. Using two forks, finely shred the chicken.

  6. Press the Cancel button to reset the cooking program, then select the Sauté setting. Add the oil and garlic to the pot and sauté for 2 minutes, until the garlic is bubbling but not browned. Stir the buffalo sauce to recombine, then pour it into the pot and cook, stirring continuously, for about 1 minute, until thickened. Press the Cancel button to turn off the pot. Add the shredded chicken and toss to coat it evenly. Taste and adjust the seasoning with more hot sauce if needed.

  7. Spoon the warm chicken into the lettuce cups. Top each cup with some carrots and celery and 2 teaspoons of the ranch dressing and serve.

Nutrition Information

Per serving (2 lettuce cups): 220 calories, 10 grams fat, 10 grams carbohydrates, 2 grams fiber, 25 grams protein

ANTIPASTO CHICKEN CHOPPED SALAD

For this refreshing salad, crisp vegetables, shredded chicken, and a variety of antipasto platter staples are tossed in a zesty Italian vinaigrette. It’s gluten-free and dairy-free, and it makes a nice summer dinner or workday lunch. Serve crusty bread or garlic bread alongside the salad for a heartier meal.

1 cup water

1 teaspoon fine sea salt

3 garlic cloves

2 bay leaves

1½ pounds boneless, skinless chicken breasts

Italian Vinaigrette

¼ cup extra-virgin olive oil

2 tablespoons red wine vinegar

½ teaspoon agave nectar

½ teaspoon dried oregano

¼ teaspoon fine sea salt

¼ teaspoon ground black pepper

1 small garlic clove, crushed

1 cup frozen peas

½ cup finely diced red onion

½ cup sliced black olives

⅓ cup sliced pepperoncini

¼ cup drained oil-packed sun-dried tomatoes, cut into thin strips

1 bell pepper, seeded and diced

1 cup grape tomatoes, halved

2 tablespoons chopped fresh basil

1 head romaine lettuce, chopped

½ head iceberg lettuce, chopped

Ground black pepper, for serving

PREP 5 MINUTES

COOK 25 MINUTES

PR QPR

REST 5 MINUTES

SERVES 6

  1. Combine the water, salt, garlic, and bay leaves in the Instant Pot and stir to dissolve the salt. Add the chicken breasts in an even layer.

  2. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 15 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  3. While the chicken is cooking, make the vinaigrette: In a jam jar or other tightly lidded container, combine the oil, vinegar, agave nectar, oregano, salt, pepper, and garlic. Cover and shake vigorously to combine.

  4. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting. Open the pot and, using tongs, transfer the chicken to a cutting board or dish. Discard the cooking liquid or save it to use in place of chicken broth in another recipe.

  5. Using two forks, shred the chicken into bite-size pieces. Transfer the still-hot chicken to a large salad bowl, add the peas, and stir to combine. Let rest for 5 minutes to allow the peas to thaw and the chicken to cool.

  6. Add the vinaigrette, onion, olives, pepperoncini, sun-dried tomatoes, bell pepper, grape tomatoes, basil, and both lettuces and toss until everything is evenly coated with the vinaigrette. Transfer the salad to plates, top each serving with a few grinds of black pepper, and serve right away.

Nutrition Information

Per serving: 280 calories, 15 grams fat, 12 grams carbohydrates, 5 grams fiber, 27 grams protein

ZA’ATAR-SPICED CHICKEN SALAD WITH TAHINI DRESSING

A Middle Eastern spice blend, za’atar adds punch to this chicken salad. The blend varies from country to country and region to region, but it is typically made up of thyme, oregano, sumac, salt, and sesame seeds. Look for it in Middle Eastern markets and in the spice section of natural foods stores. Serve the shredded chicken and dressing with salad vegetables as suggested, or use the tahini dressing as a spread and pile the chicken into pitas or onto whole-grain sandwich bread for a handheld, diet-friendly Mediterranean meal.

Chicken

1 cup water

¾ teaspoon fine sea salt

2 garlic cloves, smashed

1 bay leaf

1½ pounds boneless, skinless chicken breasts

1½ tablespoons za’atar, plus more for serving

1½ tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

Salad

3 hearts romaine lettuce, chopped

3 Persian cucumbers, sliced

1 large carrot, cut lengthwise into ribbons with a vegetable peeler

1½ cups grape tomatoes, sliced

12 tablespoons tahini dressing (this page)

2 whole-wheat pitas, cut into wedges and toasted, for serving

PREP 5 MINUTES

COOK 20 MINUTES

PR QPR

SERVES 6

  1. To poach the chicken: Combine the water, salt, garlic, and bay leaf in the Instant Pot and stir to dissolve the salt. Add the chicken breasts in an even layer.

  2. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 10 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  3. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting. Open the pot and, using tongs, transfer the chicken to a cutting board or dish. Discard the cooking liquid or save it to use in place of chicken broth in another recipe.

  4. Using two forks, shred the chicken into bite-size pieces. Transfer the chicken to a medium bowl, add the za’atar, oil, and lemon juice, and stir to combine.

  5. To make the salad: Divide the lettuce, cucumbers, carrot, and tomatoes evenly among six serving bowls. Pile the chicken on top of the vegetables, then drizzle each bowl with 2 tablespoons of the dressing and sprinkle with the za’atar. Serve right away, with the pita wedges on the side.

Note: I sometimes make this salad using leftover chicken meat from Whole Chicken in a Hurry (this page).

Nutrition Information

Per serving: 333 calories, 16 grams fat, 22 grams carbohydrates, 7 grams fiber, 30 grams protein

GREEK CHICKEN MEATBALLS

Here, retro porcupine meatballs get a fresh, healthy makeover with Greek flavors and a cucumber yogurt sauce. They’re made with dark-meat chicken in place of beef, and they have tons of flavor from generous amounts of garlic and fresh herbs and from a white wine–tomato sauce. Serve them with steamed vegetables for an easy meal. Because there’s rice is in the meatballs, you can skip cooking up a starchy side.

1 red onion, chopped

4 garlic cloves, minced

1 pound 93 percent lean ground dark-meat chicken or ground turkey

½ cup Minute brand quick-cooking brown rice

¼ cup chopped fresh flat-leaf parsley, plus more for serving

2 tablespoons chopped fresh mint, plus more for serving

1 teaspoon dried oregano

¾ teaspoon fine sea salt

½ teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

One 15-ounce can tomato sauce

½ cup dry white wine

¼ cup water

½ cup tzatziki (this page), for serving

PREP 10 MINUTES

COOK 45 MINUTES

PR QPR OR NPR

SERVES 4

  1. In a medium bowl, combine half of the onion, half of the garlic, the chicken, rice, parsley, mint, oregano, salt, and pepper. Mix with your hands until the rice is evenly distributed throughout the meat; don’t worry about overmixing. Shape the mixture into 12 uniform meatballs, each slightly larger than a golf ball.

  2. Select the Sauté setting on the Instant Pot and heat the oil and the remaining half of the garlic for 2 minutes, until the garlic is bubbling but not browned. Add the remaining half of the onion and sauté for about 2 minutes, until the onion begins to soften. Stir in the tomato sauce, wine, and water and bring to a simmer. Arrange the meatballs in a single layer in the pot and spoon a little sauce over each one.

  3. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 30 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  4. When the cooking program ends, you can either perform a quick pressure release by moving the Pressure Release to Venting or let the pressure release naturally (this will take about 20 minutes) and leave the pot on the Keep Warm setting for up to 10 hours.

  5. Garnish with the parsley and mint. Serve the meatballs warm with the sauce and tzatziki spooned on top.

Nutrition Information

Per serving (sauce, meatballs, and tzatziki): 371 calories, 17 grams fat, 25 grams carbohydrates, 3 grams fiber, 25 grams protein

DAIRY-FREE PESTO CHICKEN PENNE

It can be hard to find dairy-free pesto pasta recipes. This one fits the bill without sacrificing flavor. No Parmesan is needed in the herby, garlicky pesto sauce, which I have spiked with a little lemon juice to brighten it even more. Tender chunks of chicken add protein and make for a filling one-pot dish.

Pasta and Chicken

1 tablespoon extra-virgin olive oil

2 garlic cloves, minced

1 pound chicken tenders, cut into 1-inch pieces

1 teaspoon Italian seasoning

¼ teaspoon fine sea salt

¼ teaspoon freshly ground black pepper

8 ounces lentil or chickpea penne pasta

2 cups low-sodium chicken bone broth (this page)

Pesto

1½ cups firmly packed fresh basil leaves

1 cup firmly packed fresh flat-leaf parsley leaves

¼ cup pine nuts, toasted

1 garlic clove, minced

½ teaspoon fine sea salt

¼ teaspoon ground black pepper

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

1 cup frozen peas

3 cups firmly packed baby spinach

Vegan Parmesan Cheese (this page), for serving

PREP 0 MINUTES

COOK 20 MINUTES

PR 5 MINUTES NPR

REST 3 MINUTES

SERVES 6

  1. To make the pasta and chicken: Select the Sauté setting on the Instant Pot and heat the olive oil and garlic for 2 minutes, until the garlic is bubbling but not browned. Add the chicken, Italian seasoning, salt, and pepper and sauté for about 5 minutes, until the chicken is mostly cooked through. Add the penne in an even layer on top of the chicken, trying to get the pasta to lie as flat as possible. Pour the broth over the penne, using a wooden spoon to nudge down any pasta that is sticking out of the liquid.

  2. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 5 minutes at high pressure. (The pot will take about 5 minutes to come up to pressure before the cooking program begins.)

  3. While the chicken and pasta are cooking, make the pesto: In a food processor, combine the basil, parsley, pine nuts, garlic, salt, pepper, oil, and lemon juice. Process using about ten 1-second pulses, until a fairly coarse texture forms, stopping to scrape down the sides as needed.

  4. When the cooking program ends, let the pressure release naturally for 5 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and stir in the peas, spinach, and pesto. (It may look like there is a lot of extra liquid in the pot, but it will absorbed and mix with the pesto to make a creamy sauce.) Let stand for about 2 minutes, stir again, then let sit for 1 more minute, to allow the spinach to wilt and the peas to warm through.

  5. Spoon the penne into bowls, sprinkle with vegan Parmesan, and serve right away.

Note: You can also use whole-wheat penne pasta in this recipe. Increase the cooking time to 6 minutes.

Nutrition Information

Per serving: 332 calories, 12 grams fat, 30 grams carbohydrates, 4 grams fiber, 28 grams protein

CHICKEN, CHICKPEA, AND CARROT PLOV

Many Central Asian cultures lay claim to making the best version of plov, a rice pilaf cooked with meat and vegetables. It’s commonly prepared with lamb as the protein, but this cumin-spiced version is lightened up with chicken and chickpeas. Serve it as a one-pot meal or accompany it with lightly dressed salad greens.

2 tablespoons extra-virgin olive oil

1 teaspoon cumin seeds

3 garlic cloves, minced

1 yellow onion, thinly sliced

8 ounces carrots, julienned

1 teaspoon fine sea salt

½ teaspoon freshly ground black pepper

1½ pounds boneless, skinless chicken thighs, cut into 1-inch pieces

1 cup long-grain brown rice

1 cup drained, cooked chickpeas (this page), or two-thirds 15-ounce can chickpeas, rinsed and drained

1¼ cups low-sodium chicken bone broth (this page)

PREP 0 MINUTES

COOK 45 MINUTES

PR 10 MINUTES NPR

REST 5 MINUTES

SERVES 6

  1. Select the Sauté setting on the Instant Pot and heat the oil, cumin seeds, and garlic for 3 minutes, until the seeds are bubbling and aromatic and the garlic is bubbling but not browned. Add the onion, carrots, salt, and pepper and sauté for about 5 minutes, until the onion has softened. Add the chicken and stir to combine.

  2. Using a wooden spoon or spatula, nudge the mixture into as even a layer as possible. Sprinkle the rice in an even layer in the pot, then sprinkle the chickpeas evenly over the rice. Pour in the broth. Do not stir. You want the rice to remain on top of the chicken rather than end up on the bottom of the pot.

  3. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 25 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  4. When the cooking program ends, let the pressure release naturally for at least 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and stir to combine. Let rest for about 5 minutes, to allow the cooking liquid to be absorbed. Stir once more.

  5. Spoon the plov into bowls and serve warm.

Nutrition Information

Per serving: 353 calories, 13 grams fat, 37 grams carbohydrates, 6 grams fiber, 27 grams protein

SPICY SESAME PEANUT CHICKEN

This easy, Asian-inspired dish of shredded chicken cloaked in a creamy, spicy peanut sauce is both tasty and versatile. Mix it with prepared shirataki noodles or spiralized vegetable noodles, spoon it into lettuce cups, or serve it on a bed of steamed bok choy.

1¼ pounds boneless, skinless chicken breasts

1 cup low-sodium chicken bone broth (this page), or 1 cup water plus ½ teaspoon fine sea salt

Sesame Peanut Sauce

¼ cup water

2 tablespoons low-sodium soy sauce or tamari

2 tablespoons rice vinegar

1 teaspoon cornstarch

1 tablespoon cold-pressed avocado oil

1 tablespoon toasted sesame oil

2 garlic cloves, minced

2 teaspoons agave nectar or honey

1½ tablespoons sambal oelek or Sriracha sauce

¼ cup all-natural creamy peanut butter

Toasted sesame seeds or chopped roasted peanuts, for serving

Chopped green onion, white and green parts, for serving

PREP 0 MINUTES

COOK 25 MINUTES

PR QPR OR NPR

SERVES 5

  1. Arrange the chicken breasts in a single layer in the Instant Pot and pour in the broth.

  2. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 15 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  3. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting, or let the pressure release naturally (this will take about 20 minutes). Open the pot and, using tongs, transfer the chicken to a cutting board or dish. Wearing heat-resistant mitts, lift out the inner pot and discard the cooking liquid or save it to use in place of chicken broth in another recipe. Return the inner pot to the housing. Using two forks, finely shred the chicken.

  4. To make the sesame peanut sauce: In a small bowl, stir together the water, soy sauce, vinegar, and cornstarch, mixing well. Press the Cancel button to reset the cooking program, then select the low Sauté setting. Add the avocado oil, sesame oil, and garlic to the pot and heat for about 2 minutes, until the garlic is bubbling but not browned. Stir in the soy sauce mixture, agave nectar, sambal oelek, and peanut butter and cook, stirring continuously, for about 1 minute, until thickened. Press the Cancel button to turn off the pot. Add the chicken and toss to coat evenly with the sauce.

  5. Spoon the chicken onto plates, sprinkle with seasame seeds and green onions, and serve warm.

Notes: If you want a saucier dish, add a splash of the cooking liquid and stir to combine.

To make a lower-calorie version of the peanut sauce, replace the peanut butter with an equal amount of reconstituted peanut powder (such as PB2 or PBfit brand, see this page), prepared according to the package instructions.

Nutrition Information

Per serving: 263 calories, 15 grams fat, 7 grams carbohydrates, 1 gram fiber, 29 grams protein

SALSA CHICKEN AND SUPERCHARGED RICE

The rice gets doubled in volume from a secret, nutritious ingredient: shredded cabbage. Adding shredded vegetables gives the impression of a bigger serving of grains while cutting down on calorie-loaded carbs. To make the recipe dairy-free, substitute Cashew Sour Cream (this page) for the crema.

2 pounds boneless, skinless chicken breasts

2 teaspoons chili powder

1 cup salsa picante, homemade (this page) or store-bought

1 cup Minute brand quick-cooking brown rice

1 cup low-sodium chicken bone broth (this page)

2 cups firmly packed finely shredded green cabbage

½ cup chopped fresh cilantro

2 green onions, white and green parts, sliced

1 jalapeño chile, seeded and minced

1 tablespoon fresh lime juice

Yogurt Crema

½ cup plain 2 percent Greek yogurt, homemade (this page) or store-bought

1 tablespoon fresh lime juice

½ teaspoon finely grated lime zest

¼ teaspoon fine sea salt

Hot sauce (such as Cholula or Tapatío), for serving

PREP 10 MINUTES

COOK 40 MINUTES

PR 10 MINUTES NPR

SERVES 6

  1. Arrange the chicken in an even single layer in the Instant Pot. Sprinkle the chili powder evenly over the chicken, then pour the salsa on top. Do not stir.

  2. In a 1½-quart stainless-steel bowl, combine the rice and broth.

  3. Place a tall steam rack into the pot, making sure all of its legs are resting firmly on the bottom. Place the bowl of rice on the rack. (The bowl should not touch the lid once the pot is closed.)

  4. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 15 minutes at high pressure. (The pot will take about 15 minutes to come up to pressure before the cooking program begins.)

  5. While the chicken and rice are cooking, make the yogurt crema: In a small bowl, stir together the yogurt, lime juice and zest, and salt.

  6. When the cooking program ends, let the pressure release naturally for 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, wearing heat-resistant mitts, remove the bowl and then the rack from the pot. Using tongs, transfer the chicken to a cutting board or dish. Press the Cancel button to reset the cooking program, then select the Sauté setting. Let the salsa mixture cook for 6 to 8 minutes, stirring occasionally, until slightly thickened.

  7. While the salsa mixture cooks, add the cabbage, cilantro, green onions, jalapeño, and lime juice to the rice. Using a fork, gently incorporate the ingredients into the rice, fluffing the grains as you mix.

  8. Press the Cancel button to turn off the pot. Using two forks, shred the chicken into bite-size pieces. Return the chicken to the pot and stir to combine with the salsa mixture.

  9. Divide the rice among six serving bowls and spoon the chicken over the rice. Serve right away, with the crema and hot sauce at the table.

Nutrition Information

Per serving: 240 calories, 5 grams fat, 19 grams carbohydrates, 3 grams fiber, 33 grams protein

SOUTHERN SMOTHERED CHICKEN

Smothered chicken doesn’t have to be high in calories to be delicious. This recipe has just one tablespoon of oil, and the chicken skin is removed to reduce the fat, yet the all-important gravy is still rich and satisfying. Serve the chicken over Cauliflower Carrot Mash (this page) for a super-comforting meal.

2 pounds bone-in chicken thighs and/or drumsticks, skinned

¼ cup whole-wheat pastry flour or gluten-free flour blend

1½ teaspoons fine sea salt

1 teaspoon paprika

½ teaspoon freshly ground black pepper

1 tablespoon cold-pressed avocado oil

1 large yellow onion, sliced

2 garlic cloves, minced

1½ teaspoons poultry seasoning

1 cup low-sodium chicken bone broth (this page)

½ cup buttermilk

1 teaspoon Dijon mustard

Chopped fresh flat-leaf parsley, for serving

PREP 5 MINUTES

COOK 45 MINUTES

PR QPR

SERVES 4

  1. Pat the chicken dry with paper towels. Combine the flour, salt, paprika, and pepper in a 1-gallon ziplock plastic bag, seal it closed, and shake to combine. Add the chicken to the bag, reseal, and shake to coat it with the seasoned flour. Transfer the chicken pieces to a plate in a single layer, shaking off any excess flour. The coating should be very light.

  2. Select the Sauté setting on the Instant Pot and heat the oil for about 2 minutes, until shimmering. Using tongs, add the chicken in a single layer and sear for about 4 minutes, until browned on the first side. Flip the pieces and sear for about 3 more minutes, until browned on the second side. Return the chicken to the plate.

  3. Add the onion and garlic to the pot and sauté for about 2 minutes, until the onion is slightly softened. Stir in the poultry seasoning and broth, using a wooden spoon or spatula to nudge any browned bits from the bottom of the pot. Return the chicken to the pot in a single layer.

  4. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Manual or Pressure Cook setting and set the cooking time for 15 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  5. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting. Open the pot and, using tongs, transfer the chicken to a serving dish.

  6. Press the Cancel button to reset the cooking program, then select the Sauté setting. Add the buttermilk and mustard to the pot and stir to combine. Simmer the sauce, stirring occasionally, for about 8 minutes, until slightly reduced. Press the Cancel button to turn off the pot. Wearing heat-resistant mitts, lift out the inner pot. Using an immersion blender, blend the onion into the sauce, tilting the pot so the blender head is fully submerged.

  7. Ladle the sauce over the chicken, sprinkle with the parsley and serve.

Nutrition Information

Per serving: 219 calories, 9 grams fat, 11 grams carbohydrates, 2 grams fiber, 25 grams protein

CHICKEN CUTLETS IN TUSCAN CREAM SAUCE

When you’re eating healthy, you don’t have to sacrifice silky sauces. Here, just a small amount of cheese gives this sauce its creaminess—no actual cream is used. Mushrooms, spinach, and sun-dried tomatoes add Tuscan flavor (and lots of vegetable servings, too). Serve the chicken over spiralized vegetable noodles, rice, whole-grain pasta, farro, or polenta.

1½ pounds boneless, skinless chicken breasts, cut in half lengthwise

¾ teaspoon fine sea salt

¼ teaspoon freshly ground black pepper

1½ tablespoons extra-virgin olive oil

3 garlic cloves, minced

1 yellow onion, diced

8 ounces cremini mushrooms, sliced

1 teaspoon Italian seasoning

½ cup dry white wine

⅓ cup drained oil-packed sun-dried tomato halves, diced

One 6-ounce bag baby spinach

2 tablespoons chopped fresh basil

Two ¾-ounce wedges Laughing Cow light Swiss cheese, or 3 tablespoons cream cheese, at room temperature

¼ cup grated Pecorino Romano cheese

1 teaspoon cornstarch

1 tablespoon water

PREP 5 MINUTES

COOK 25 MINUTES

PR 5 MINUTES NPR

SERVES 6

  1. Pat the chicken breasts dry with paper towels. Sprinkle them all over with ½ teaspoon of the salt and the pepper.

  2. Select the Sauté setting on the Instant Pot and heat the oil for 2 minutes. Using tongs, add the chicken in a single layer and sear for about 2 minutes, until lightly browned. Flip the chicken and sear for 2 more minutes, until lightly browned on the second side, then transfer to a plate. Add the garlic, onion, mushrooms, and the remaining ¼ teaspoon salt and sauté for about 4 minutes, until the onion begins to soften and the mushrooms begin to wilt and give up their liquid. Add the Italian seasoning, wine, and tomatoes and stir to combine, using a wooden spoon to nudge any browned bits from the bottom of the pot. Let the wine come to a simmer, then add the chicken breasts in a single layer on top.

  3. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 5 minutes at high pressure. (The pot will take about 5 minutes to come up to pressure before the cooking program begins.)

  4. Let the pressure release naturally for at least 5 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, using tongs, transfer the chicken to a serving plate.

  5. Press the Cancel button to reset the cooking program and select the Sauté setting. Add the spinach and basil and stir until wilted, about 1 minute. Add the Laughing Cow and Pecorino Romano cheeses and stir for 1 minute, until melted. In a small bowl, stir together the cornstarch and water, add to the pot, and stir for about 1 more minute, until the sauce is slightly thickened. Press the Cancel button to turn off the pot. Wearing heat-resistant mitts, lift out the inner pot.

  6. Spoon the sauce and vegetables over the chicken and serve right away.

Nutrition Information

Per serving: 223 calories, 9 grams fat, 9 grams carbohydrates, 2 grams fiber, 27 grams protein

CHICKEN AND MUSHROOM GOULASH

Goulash is hearty and satisfying, the perfect cold-weather food. This version combines potatoes, carrots, mushrooms, and chicken in a paprika-tinged sauce. If you like, you can leave out the potatoes and serve the goulash over whole-grain noodles.

1½ pounds boneless, skinless chicken thighs, cut into 1-inch cubes

1 teaspoon fine sea salt

½ teaspoon freshly ground black pepper

1 tablespoon cold-pressed avocado oil

1 yellow onion, sliced

8 ounces cremini or button mushrooms, halved if small or quartered if large

2 garlic cloves, minced

3 tablespoons sweet paprika

1 cup low-sodium chicken bone broth (this page)

1 teaspoon finely grated lemon zest

1 tablespoon fresh lemon juice

1 bay leaf

2 tablespoons tomato paste

1 pound Yukon Gold or other waxy potatoes, cut into ¾-inch cubes

4 carrots, cut into ½-inch-thick rounds

¾ cup plain 2 percent Greek yogurt, homemade (this page) or store-bought, or Cashew Sour Cream (this page), for serving

2 tablespoons chopped fresh flat-leaf parsley, for serving

PREP 0 MINUTES

COOK 40 MINUTES

PR 10 MINUTES NPR AND QPR

SERVES 6

  1. Sprinkle the chicken all over with the salt and pepper.

  2. Select the Sauté setting on the Instant Pot and heat the oil for 1 minute. Add the onion and mushrooms and sauté for about 5 minutes, until the onion has softened and the mushrooms are beginning to wilt and brown just a bit. Add the garlic and paprika and sauté for 1 more minute. Stir in the chicken, broth, lemon zest and juice, and bay leaf, using a wooden spoon or spatula to nudge any browned bits from the bottom of the pot. Add the tomato paste in a dollop on top. Do not stir it in.

  3. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 10 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  4. When the cooking program ends, let the pressure release naturally for at least 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and remove and discard the bay leaf. Add the potatoes and carrots in an even layer on top of the stew. Do not stir them in.

  5. Secure the lid and set the Pressure Release to Sealing once again. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 3 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  6. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting. Open the pot and stir the goulash to mix in the potatoes and carrots.

  7. Spoon the goulash into bowls and top each bowl with a dollop of yogurt and a sprinkling of parsley. Serve right away.

Nutrition Information

Per serving: 268 calories, 8 grams fat, 31 grams carbohydrates, 6 grams fiber, 27 grams protein

WHOLE CHICKEN IN A HURRY

Season a chicken all over, pop it into the Instant Pot, and you’ll have dinner ready in about 40 minutes flat. Make a salad or microwave some frozen vegetables while the chicken is cooking for a super low-carb meal.

2 teaspoons poultry seasoning, or 1 teaspoon each dried thyme and dried oregano

1½ teaspoons fine sea salt

1 teaspoon sweet paprika

½ teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

One 4-pound whole chicken

PREP 5 MINUTES

COOK 40 MINUTES

PR QPR

REST 10 TO 15 MINUTES

SERVES 4

  1. Pour 1 cup water into the Instant Pot.

  2. In a small bowl, stir together the poultry seasoning, salt, paprika, pepper, and oil.

  3. Pat the chicken dry with paper towels. Using a pastry brush or your hands, spread half of the spice-oil mixture all over the backside of the chicken, then flip the bird over and spread the remaining spice-oil mixture over the breast side. Place a long-handled silicone steam rack on a plate. Place the chicken, breast side down, on the rack. Holding the handles of the steam rack, lower the chicken into the pot.

  4. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 25 minutes at high pressure. (The pot will take about 15 minutes to come up to pressure before the cooking program begins.)

  5. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting. Open the pot and, wearing heat-resistant mitts, grasp the handles of the steam rack and lift the chicken out of the pot. Transfer the chicken to a cutting board.

  6. Let the chicken rest for 10 to 15 minutes. Carve the chicken, arrange on a platter, and serve.

Notes: The leftover drippings will be quite salty, but you can (and should) use them along with the carcass for a delicious chicken bone broth (this page).

Use any leftover chicken meat for chicken sandwiches or salads the next day, such as Za’atar-Spiced Chicken Salad with Tahini Dressing (this page).

Nutrition Information

Per serving: 398 calories, 25 grams fat, 1 gram carbohydrate, 0 grams fiber, 44 grams protein

TANDOORI-SPICED CHICKEN THIGHS

These tender, yogurt-marinated chicken thighs are an easy weeknight dinner. The tandoori spice blend is so flavorful that you won’t miss the chicken skin at all. You can pop the chicken thighs into their marinade in the morning, and they’ll take less than a half hour to cook at dinnertime. While the chicken cooks, toss together a salad or warm up some vegetables for a balanced meal.

½ cup plain 2 percent Greek yogurt, homemade (this page) or store-bought

1 teaspoon fine sea salt

2 teaspoons sweet paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground cinnamon

½ teaspoon ground ginger

½ teaspoon ground turmeric

½ teaspoon garlic powder

¼ teaspoon cayenne pepper

⅛ teaspoon ground nutmeg

2 pounds boneless, skinless chicken thighs

1 tablespoon cold-pressed avocado oil

2 garlic cloves, minced

½-inch knob fresh ginger, peeled and minced

½ cup water

1 tablespoon chopped fresh cilantro, for serving

Cooked rice or cauliflower rice or naan, for serving

Lime wedges, for serving

MARINATE 1 HOUR TO OVERNIGHT

COOK 30 MINUTES

PR QPR OR NPR

SERVES 6

  1. In a large bowl, stir together the yogurt, salt, paprika, cumin, coriander, cinnamon, ginger, turmeric, garlic powder, cayenne, and nutmeg. Add the chicken and toss to coat evenly with the yogurt. Cover the bowl and marinate the chicken in the refrigerator for at least 1 hour or up to overnight.

  2. Select the Sauté setting on the Instant Pot and heat the oil, garlic, and ginger for 3 minutes, until the garlic and ginger are bubbling and aromatic but not browned. Stir in the chicken thighs and their marinade and the water. Use a wooden spoon or spatula to nudge the chicken thighs into a single layer in the pot.

  3. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program. Select the Pressure Cook or Manual setting and set the cooking time for 15 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  4. When the cooking program ends, perform a quick pressure release by moving the Pressure Release to Venting, or let the pressure release naturally (this will take about 20 minutes). Open the pot and use a slotted spoon to transfer the chicken thighs to a serving dish.

  5. Sprinkle the chicken with the cilantro and serve right away, with the rice and lime wedges on the side.

Nutrition Information

Per serving: 219 calories, 9 grams fat, 2 grams carbohydrates, 1 gram fiber, 32 grams protein

PAELLA TURKEY MEATBALLS

Rice and lean turkey yield delicious meatballs, especially when they’re cooked in a tomato sauce that’s seasoned with some of the primary spices that traditionally go into paella: oregano, smoked paprika, and saffron. Because there’s rice in the meatballs, all you need to complete your menu is a big green salad.

1 large yellow onion, chopped

2 garlic cloves, minced

1 pound 93 percent lean ground turkey

½ cup Minute brand quick-cooking brown rice

¾ teaspoon fine sea salt

½ teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

One 15-ounce can tomato sauce

1 cup frozen peas

1 teaspoon dried oregano

½ teaspoon smoked paprika

¼ teaspoon cayenne pepper

¼ teaspoon saffron threads

¾ cup water

PREP 10 MINUTES

COOK 45 MINUTES

PR QPR OR NPR

SERVES 4

  1. In a medium bowl, combine half of the onion, half of the garlic, the ground turkey, rice, salt, and black pepper. Mix with your hands until the rice is evenly distributed throughout the meat; don’t worry about overmixing. Shape the mixture into 12 uniform meatballs, each slightly larger than a golf ball.

  2. Select the Sauté setting on the Instant Pot and heat the oil and the remaining garlic for 2 minutes, until the garlic is bubbling but not browned. Add the remaining onion and sauté for 2 more minutes, until the onion begins to soften. Stir in the tomato sauce, peas, oregano, paprika, cayenne, saffron, and water, and bring to a simmer. Arrange the meatballs in a single layer in the pot and spoon a little sauce over each one.

  3. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 30 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)

  4. When the cooking program ends, you can either perform a quick pressure release by moving the Pressure Release to Venting or let the pressure release naturally (this will take about 25 minutes) and leave the pot on the Keep Warm setting for up to 10 hours.

  5. Serve the meatballs warm with the sauce spooned on top.

Nutrition Information

Per serving: 371 calories, 13 grams fat, 37 grams carbohydrates, 6 grams fiber, 28 grams protein

CHIPOTLE TURKEY SLOPPY JOES

Mexican tortas meet sloppy joes in these delightfully messy sandwiches. They’re lightened up with ground turkey, and they get a smoky, spicy kick from chipotle chile. Feel free to substitute a teaspoon of smoked paprika for the chipotle if you want to tone down the heat.

1 tablespoon extra-virgin olive oil

1 pound 93 percent lean ground turkey

1 yellow onion, diced

2 carrots, diced

1 green bell pepper, seeded and diced

2 garlic cloves, chopped

1 canned chipotle chile in adobo sauce, minced

2 tablespoons hot sauce (such as Cholula or Tapatío)

2 tablespoons fresh lime juice

2 tablespoons agave nectar, or 3 tablespoons dark brown sugar

¼ cup tomato paste

4 whole-wheat hamburger buns, for serving

¼ cup thinly sliced red onion, for serving

1 small avocado, pitted, peeled, and sliced, for serving

PREP 0 MINUTES

COOK 30 MINUTES

PR QPR OR NPR

SERVES 4

  1. Select the Sauté setting on the Instant Pot and heat the oil for 2 minutes. Add the turkey and sauté, breaking it up with a wooden spoon as it cooks, for about 5 minutes, until no traces of pink remain. Add the yellow onion, carrots, bell pepper, and garlic and sauté for about 5 more minutes, until the vegetables soften. Stir in the chipotle, hot sauce, lime juice, and agave nectar. Add the tomato paste in a dollop on top. Do not stir it in.

  2. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 10 minutes at high pressure. (The pot will take about 5 minutes to come up to pressure before the cooking program begins.)

  3. When the cooking program ends, you can either perform a quick pressure release by moving the Pressure Release to Venting or let the pressure release naturally (this will take about 20 minutes) and leave the pot on the Keep Warm setting for up to 10 hours. Open the pot and stir the tomato paste into the sloppy joe mixture.

  4. Ladle the sloppy joe mixture onto the bun bottoms and top with the red onion and avocado. Close with the bun tops and serve hot.

Note: For smaller appetites, use 100-calorie whole-wheat sandwich thins instead of hamburger buns and stretch the recipe to six servings.

Nutrition Information

Per serving: 490 calories, 19 grams fat, 57 grams carbohydrates, 10 grams fiber, 33 grams protein