LOW-SODIUM CHICKEN BONE BROTH
MAKES ABOUT 8 CUPS
1 chicken carcass plus any drumstick, thigh, breast, and wing bones you’ve saved
2 celery stalks, cut into 3-inch lengths
2 carrots, halved lengthwise, then cut crosswise into 3-inch lengths
1 yellow onion, cut into wedges
6 fresh flat-leaf parsley sprigs
¾ teaspoon fine sea salt
2 teaspoons raw cider vinegar
1½ cups drippings (saved from Whole Chicken in a Hurry, this page) or 1½ cups water, ½ teaspoon poultry seasoning, and ½ teaspoon fine sea salt
6½ cups water
-
Combine the chicken carcass and bones, celery, carrots, onion, parsley, and salt in the Instant Pot. Add the vinegar, drippings, and water, pouring the drippings and water slowly to prevent splashing.
-
Secure the lid and set the Pressure Release to Sealing. Select the Soup/Broth setting and set the cooking time for 40 minutes at high pressure. (It will take about 25 minutes for the pot to come up to pressure before the cooking program begins.)
-
When the cooking program ends, let the pressure release naturally for at least 40 minutes, then move the Pressure Release to Venting to release any remaining steam. If you like, you can leave the pot on the Keep Warm setting for up to 10 hours.
-
Place a fine-mesh strainer over a large heatproof bowl or pitcher. For a clearer broth, line the strainer with a double layer of cheesecloth.
-
Open the pot and, wearing heat-resistant mitts, lift out the inner pot and pour the broth into the strainer. Discard the contents of the strainer.
-
Let the broth cool to room temperature. (To speed up the cooling process, prepare an ice bath and set the bowl in the ice bath.)
-
The broth can be used right away, stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 6 months.
Note: There may be a little fat in the broth. I don’t mind it, and I think it actually adds a nice richness and flavor. Feel free to skim it off the top with a ladle or spoon if you prefer. If you are not using the broth immediately, the fat will solidify on the surface once the broth is refrigerated and will be easy to scrape off.
Nutritional Information
Per 1 cup: 35 calories, 0 grams fat, 0.5 grams carbohydrates, 0 grams fiber, 8 grams protein
LOW-SODIUM ROASTED BEEF BONE BROTH
MAKES ABOUT 8 CUPS
2 pounds beef bones (such as knucklebones, shanks, or oxtails)
3 celery stalks, cut into 3-inch lengths
2 large carrots, halved lengthwise and cut crosswise into 3-inch lengths
1 large yellow onion, cut into wedges
1 teaspoon salt
½ teaspoon black peppercorns
1 bay leaf
8 cups water
-
Preheat the oven to 400°F. Line a sheet pan with aluminum foil.
-
Arrange the beef bones in a single layer on the prepared pan. Roast for about 45 minutes, until browned.
-
Using tongs, transfer the roasted bones to the Instant Pot. Add the celery, carrots, onion, salt, peppercorns, and bay leaf. Pour in the water slowly, to avoid splashing, making sure the pot is no more than two-thirds full.
-
Secure the lid and set the Pressure Release to Sealing. Select the Soup/Broth setting and set the cooking time for 2 hours at high pressure. (The pot will take about 30 minutes to come up to pressure before the cooking program begins.)
-
When the cooking program ends, let the pressure release naturally (this will take about 45 minutes). Place a wire-mesh strainer over a large stainless-steel bowl. For a clearer broth, line the strainer with a double layer of cheesecloth. Open the pot and, using tongs, remove the beef bones. Wearing heat-resistant mitts, lift out the inner pot and pour the broth through the prepared strainer into the bowl. Discard the vegetables and bones. You can pick the meat off the bones if you like, but it will have given up most of its flavor to the broth. Pour the broth into a fat separator to remove the fat, or chill the broth in the refrigerator until the fat solidifies on top, then scoop off the fat from the surface with a large spoon. Let the broth cool to room temperature. (To speed up the cooling process, set the bowl in a larger bowl containing an ice bath.)
-
The broth can be used right away, stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 6 months.
Nutrition Information
Per 1 cup: 30 calories, 0 grams fat, 0 grams carbohydrates, 0 grams fiber, 6 grams protein
LOW-SODIUM VEGETABLE BROTH
MAKES ABOUT 8 CUPS
1 tablespoon extra-virgin olive oil
1 large yellow onion, diced
4 garlic cloves, smashed
2 large carrots, diced
4 celery stalks, diced
2 teaspoons fine sea salt
2 teaspoons tomato paste
2 tablespoons nutritional yeast
8 cups water
1 teaspoon black peppercorns
2 bay leaves
One 3-ounce bunch flat-leaf parsley
-
Select the Sauté setting on the Instant Pot and heat the oil for 1 minute. Add the onion, garlic, carrots, celery, and salt and sauté for about 10 minutes, until the vegetables give up some of their liquid and begin to brown. Stir in the tomato paste and nutritional yeast, then add 1 cup of the water and use a wooden spoon or spatula to nudge any browned bits from the bottom of the pot. Add the peppercorns, bay leaves, parsley, and the remaining 7 cups water, making sure not to fill the pot more than two-thirds full.
-
Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Soup/Broth setting and set the cooking time for 10 minutes at high pressure. (The pot will take about 20 minutes to come up to pressure before the cooking program begins.)
-
When the cooking program ends, let the pressure release naturally for 30 minutes, then move the Pressure Release to Venting to release any remaining steam.
-
Place a fine-mesh strainer over a large heatproof bowl or pitcher. For a clearer broth, line the strainer with a double layer of cheesecloth.
-
Open the pot and, wearing heat-resistant mitts, lift out the inner pot and pour the broth through the prepared strainer into the bowl. Discard the contents of the strainer. Let the broth cool to room temperature. (To speed up the cooling process, prepare an ice bath and set the bowl in the ice bath.)
-
The broth can be used right away, stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 6 months.
Nutrition Information
Per 1 cup: 36 calories, 2 grams fat, 2 grams carbohydrates, 0 grams fiber, 2 grams protein
ROASTED GARLIC
MAKES 12 SERVINGS
3 garlic heads, left whole
1 tablespoon extra-virgin olive oil
¼ teaspoon fine sea salt
⅛ teaspoon freshly ground black pepper
-
Pour 1 cup water into the Instant Pot and place the wire metal steam rack into the pot. Cut off the top ½ inch from each garlic head, exposing the cloves. Place the heads, cut side up, on the steam rack.
-
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 5 minutes to come up to pressure before the cooking program begins.)
-
While the garlic is steaming, preheat the oven or toaster oven to 425°F. Line a small sheet pan with aluminum foil.
-
When the cooking program ends, perform a quick release by moving the Pressure Release to Venting. Open the pot and, using a pair of tongs, transfer the garlic to the prepared pan.
-
Drizzle the oil over the garlic, then sprinkle with the salt and pepper. Roast for 12 to 15 minutes, until golden brown. Remove the garlic from the oven and set aside to cool.
-
Check the garlic heads to see if they have cooled enough for you to handle them comfortably (about 10 minutes). Once they have, separate them into cloves and squeeze the base of each clove to free the flesh from the skins.
Nutrition Information
12 cloves of garlic per bulb = 3 cloves per serving: 25 calories, 1 gram fat, 3 grams carbohydrates, 0 grams fiber, 1 gram protein
SALSA PICANTE
MAKES 2½ CUPS
2 guajillo chiles, stemmed and seeded
Boiling water
¼ cup cold water
½ small yellow onion, diced
1 garlic clove, minced
1 jalapeño chile, seeded and diced
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
½ teaspoon fine sea salt
One 14½-ounce can diced tomatoes and their liquid
-
In a small heatproof bowl, combine the chiles and boiling water to cover. Cover the bowl with a silicone lid or plastic wrap and let the chiles soak for 20 minutes.
-
Transfer the soaked chiles to a cutting board and discard the soaking water. Roughly chop the chiles, then add them to a food processor or blender. Add the cold water, onion, garlic, jalapeño, cilantro, lime juice, and salt. Process for about 1 minute at medium speed, until the salsa is thoroughly blended, stopping to scrape down the sides halfway through. Add the tomatoes and process in two or three 1-second pulses, so the tomatoes stay a bit chunky.
-
The salsa can be used right away or stored in an airtight container in the refrigerator for up to 1 week.
Nutrition Information
Per 2 tablespoons: 10 calories, 0 grams fat, 2 grams carbohydrates, 0 grams fiber, 0 grams protein
TAHINI DRESSING
MAKES ¾ CUP
⅓ cup tahini
¼ cup water
2 tablespoons fresh lemon juice
¼ teaspoon fine sea salt
⅛ teaspoon ground cumin
-
In a small bowl, whisk together the tahini, water, lemon juice, salt, and cumin until smooth. The dressing will thicken as it sits, so if you like a thinner dressing, blend in another 2 teaspoons water.
-
The dressing can be used right away or stored in an airtight container in the refrigerator for up to 5 days.
Nutrition Information
Per 2 tablespoons: 85 calories, 8 grams fat, 3 grams carbohydrates, 1 gram fiber, 3 grams protein
TZATZIKI
MAKES ABOUT 1½ CUPS
1 cup plain 2 percent Greek yogurt, homemade (this page) or store-bought
1 Persian cucumber, finely diced
1 tablespoon chopped fresh mint
1 garlic clove, pressed or grated
½ teaspoon fine sea salt
-
In a medium bowl, stir together the yogurt, cucumber, mint, garlic, and salt, mixing well.
-
The tzatziki can be used right away or stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Information
Per ¼ cup: 32 calories, 1 gram fat, 2 grams carbohydrates, 0 grams fiber, 4 grams protein
BASIL OIL
MAKES ½ CUP
2 cups water
1 cup firmly packed fresh basil leaves
½ cup cold-pressed avocado oil
¼ teaspoon fine sea salt
-
Line a dinner plate with paper towels. In a small saucepan, bring the water to a boil over high heat. Add the basil leaves and turn off the heat. Let sit for 30 seconds, then, using a slotted spoon, transfer the basil leaves to the prepared plate. Squeeze any excess liquid from the leaves and transfer them to a widemouthed 1-pint Mason jar. Add the oil and salt to the jar, then use an immersion blender to process for about 1 minute, until the basil leaves are mostly blended into the oil (it’s fine if there are still little bits of leaf).
-
The oil can be used right away or stored in an airtight container in the refrigerator for up to 1 week.
Nutrition Information
Per 1 tablespoon: 124 calories, 14 grams fat, 0 grams carbohydrates, 0 grams fiber, 0 grams protein
DILL PICKLE CHIPS
MAKES 4 PINTS
2 quarts water
5 tablespoons pickling salt (I prefer Ball brand)
2 pounds pickling cucumbers, cut into ⅛-inch-thick rounds
Pickling Brine
2⅔ cups water
2 cups distilled white vinegar
1 tablespoon agave nectar
2 tablespoons pickling salt
2 teaspoons pickling spice
2 teaspoons dill seeds
8 fresh dill sprigs
-
In a large bowl, combine the water and pickling salt and stir to dissolve the salt. Add the cucumbers to the bowl and let stand at room temperature for 4 hours.
-
To make the pickling brine: Combine the water, vinegar, agave nectar, pickling salt, and pickling spice in the Instant Pot and stir to dissolve the salt. Select the high Sauté setting and set the cooking time for 12 minutes. When the timer goes off, the brine should be boiling.
-
While the brine is heating, combine the dill seeds and dill sprigs in a single 2-quart airtight container, or divide the ingredients equally among four 1-pint or two 1-quart canning jars. Drain the cucumbers in a colander, then pack them into the container(s).
-
Wearing heat-resistant mitts, lift out the inner pot. Using a jam funnel and ladle, fill the container(s) with the hot brine, covering the cucumbers but leaving ½-inch headspace if using canning jars. Lightly tap the container(s) against the counter and then rotate gently to remove any air bubbles. Cover the container(s). Discard any extra brine. Let the pickles cool to room temperature, then store in the refrigerator for 3 days before serving.
-
The pickles will keep, refrigerated, for up to 1 month.
Nutrition Information
Per 1 ounce serving (about 8 chips): 5 calories, 0 grams fat, 1 gram carbohydrates, 0 grams fiber, 0 grams protein
CASHEW SOUR CREAM
MAKES 1 CUP
½ cup raw whole cashews, soaked in water to cover for 2 hours at room temperature or up to overnight in the refrigerator, drained
¼ cup cold-pressed avocado oil
2 tablespoons water
2 tablespoons fresh lemon juice
1 tablespoon nutritional yeast
½ teaspoon fine sea salt
-
In a widemouthed 1-pint jar, combine the cashews, oil, water, lemon juice, nutritional yeast, and salt. Using an immersion blender, blend the mixture for about 2 minutes, until smooth.
-
The sour cream can be used right away or stored in an airtight container in the refrigerator for up to 1 week.
Nutrition Information
Per 1 tablespoon: 52 calories, 5 grams fat, 1 gram carbohydrates, 0 grams fiber, 1 gram protein
VEGAN PARMESAN CHEESE
MAKES 1 CUP
1 cup raw cashews
¼ cup nutritional yeast
1 teaspoon garlic powder
¾ teaspoon fine sea salt
-
In a food processor, combine the cashews, nutritional yeast, garlic powder, and salt. Process using about ten 1-second pulses, until the mixture resembles grated Parmesan cheese.
-
The vegan Parmesan can be used right away or stored in an airtight container in the refrigerator for up to 3 months.
Nutrition Information
Per 1 tablespoon: 46 calories, 3 grams fat, 3 grams carbohydrates, 1 gram fiber, 2 grams protein
ALMOND FETA CHEESE
MAKES 1½ CUPS
1¼ cups slivered or whole blanched almonds
¼ cup fresh lemon juice
¼ cup extra-virgin olive oil
2 tablespoons water
1 teaspoon nutritional yeast
1 teaspoon fine sea salt
-
In a food processor, combine the almonds, lemon juice, oil, water, nutritional yeast, and salt and process for 30 seconds. Scrape down the sides of the processor and then process for 1 more minute, until the mixture is almost smooth. There will still be a bit of texture from the almonds.
-
The almond feta can be used right away, or it can be transferred to an airtight container (pack it down and spread it in an even layer) and refrigerated for up to 1 week. It will be soft and easy to spoon straight out of the food processor and will firm up in the refrigerator.
Nutritional Information
Per 2 tablespoons: 117 calories, 11 grams fat, 3 grams carbohydrates, 1 gram fiber, 3 grams protein
COOKING CHARTS
Refer to these charts* to determine the cooking times for lots of foods. When converting recipes for the Instant Pot, use the longest-cooking ingredient to determine the cooking time.
*Charts adapted from information provided by Instant Pot
|
Meat |
Cooking Time (in minutes) |
Pressure Release |
|
Beef, stew meat |
25 to 30 |
natural |
|
Beef, pot roast, steak, rump, round, chuck, blade, or brisket, large chunks |
35 to 40 |
natural |
|
Beef, pot roast, rump, round, chuck, or brisket, small chunks |
25 to 30 |
natural |
|
Beef, pot roast, rump, round, chuck, or brisket, whole, up to 4 pounds |
20 to 25/pound |
natural |
|
Beef, short ribs |
30 to 35 |
natural |
|
Beef, shanks (crosscut) |
30 to 35 |
natural |
|
Beef, oxtail |
50 to 55 |
natural |
|
Chicken, breasts, with bones |
10 to 15 |
quick |
|
Chicken, breasts, boneless, skinless |
8 |
quick |
|
Chicken, drumsticks, legs, or thighs, with bones |
15 |
quick |
|
Chicken, thighs, boneless |
10 |
quick |
|
Chicken, whole |
20 to 25 |
quick |
|
Chicken, whole, cut up with bones |
10 to 15 |
quick |
|
Ham slice |
9 to 12 |
quick |
|
Lam, stew meat |
20 to 25 |
natural |
|
Pork, loin roast |
20/pound |
natural |
|
Pork, butt roast |
15/pound |
natural |
|
Pork, ribs |
20 to 25 |
natural |
|
Turkey, breast, boneless |
15 to 20 |
quick |
|
Turkey, breast, whole, with bones |
25 to 30 |
quick |
|
Turkey, drumsticks (leg) |
15 to 20 |
quick |
|
Rice and Other Grains |
Water Quantity (rice/grain to water ratio) |
Cooking Time (in minutes) |
|
Barley, pearl |
1:1½ to 2 |
25 to 30 |
|
Barley, pot |
1:3 to 4 |
25 to 30 |
|
Congee, thick |
1:4 to 5 |
15 to 20 |
|
Congee, thin |
1:6 to 7 |
15 to 20 |
|
Couscous (not quick-cooking) |
1:2 |
5 to 8 |
|
Millet |
1:1⅔ |
10 to 12 |
|
Oats, old-fashioned (rolled) |
1:1⅔ |
6 |
|
Oats, steel-cut |
1:3 |
10 to 12 |
|
Polenta, coarse |
1:4 |
10 to 15 |
|
Quinoa |
1:1 to 1¼ |
8 |
|
Rice, basmati |
1:1 to 1¼ |
4 to 8 |
|
Rice, brown |
1:1 to 1¼ |
20 to 25 |
|
Rice, jasmine |
1:1 to 1¼ |
4 to 10 |
|
Rice, white |
1:1 to 1¼ |
8 |
|
Rice, wild |
1:1⅓ to 1½ |
25 to 30 |
|
Whole-grain wheat berries, spelt, farro, or kamut |
1:1½ to 2 |
25 to 30 |
|
Beans |
Soaked, Cooking Time (in minutes) |
Unsoaked, Cooking Time (in minutes) |
|
Black |
6 to 8 |
20 to 25 |
|
Black-eyed pea |
4 to 5 |
20 to 25 |
|
Cannellini |
6 to 9 |
30 to 35 |
|
Chickpea (garbanzo) |
10 to 15 |
35 to 40 |
|
Corona, gigante |
10 to 15 |
25 to 30 |
|
Flageolet |
6 to 9 |
20 to 25 |
|
Great Northern |
12 to 14 |
25 to 30 |
|
Kidney |
7 to 8 |
15 to 20 |
|
Lima |
6 to 10 |
12 to 14 |
|
Navy |
7 to 8 |
20 to 25 |
|
Pinquito |
5 to 7 |
20 to 25 |
|
Pinto |
6 to 9 |
25 to 30 |
|
Red |
6 to 8 |
2 to 25 |
|
Lentils |
Soaked, Cooking Time (in minutes) |
Unsoaked, Cooking Time (in minutes) |
|
Beluga (black) |
n/a |
15 to 20 |
|
Green |
n/a |
15 to 20 |
|
Puy (French) |
n/a |
15 to 20 |
|
Red (split) |
n/a |
15 to 18 |
|
Small brown (Spanish) |
n/a |
15 to 20 |
|
Yellow (split) |
n/a |
15 to 18 |
|
Vegetables |
Fresh, Cooking Time (in minutes) |
Frozen, Cooking Time (in minutes) |
|
Artichokes, whole, trimmed without leaves removed |
9 to 11 |
11 to 13 |
|
Artichokes, hearts |
4 to 5 |
5 to 6 |
|
Asparagus, whole or cut |
0 to 2 |
2 to 3 |
|
Beets, small, whole |
11 to 13 |
13 to 15 |
|
Beets, large, whole |
20 to 25 |
25 to 30 |
|
Broccoli, florets |
0 to 2 |
2 to 3 |
|
Broccoli, stalks |
1 to 3 |
3 to 4 |
|
Brussels sprouts, whole |
2 to 4 |
4 to 5 |
|
Cabbage, red, purple or green, shredded |
1 to 2 |
2 to 3 |
|
Cabbage, red, purple or green, wedges |
2 to 3 |
3 to 4 |
|
Carrots, sliced or shredded |
1 to 2 |
2 to 3 |
|
Carrots, whole or chunks |
2 to 3 |
3 to 4 |
|
Cauliflower, florets |
1 to 2 |
3 to 4 |
|
Celery, chunks |
2 to 3 |
3 to 4 |
|
Corn, kernels |
1 to 2 |
2 to 3 |
|
Corn, on the cob |
3 to 4 |
4-5 |
|
Eggplant, slices or chunks |
2 to 3 |
3 to 4 |
|
Endives, whole |
1 to 2 |
2 to 3 |
|
Escarole, chopped |
1 to 2 |
2 to 3 |
|
Green beans, whole |
3 to 5 |
4 to 7 |
|
Greens (beet greens, collards, kale, spinach, Swiss chard, turnip greens), chopped |
3 to 6 |
4 to 7 |
|
Leeks, chopped |
2 to 4 |
3 to 5 |
|
Mixed vegetables, chopped (frozen blend) |
2 to 3 |
3 to 4 |
|
Okra, sliced |
2 to 3 |
3 to 4 |
|
Onions, sliced |
2 to 3 |
3 to 4 |
|
Parsnips, sliced |
1 to 2 |
2 to 3 |
|
Parsnips, chunks |
2 to 4 |
4 to 6 |
|
Peas, sugar snap or snow, whole |
0 to 1 |
2 to 3 |
|
Peas, green (English), shelled |
0 to 1 |
2 to 3 |
|
Potatoes, in cubes |
3 to 5 |
7 to 9 |
|
Potatoes, whole, baby |
10 to 12 |
12 to 14 |
|
Potatoes, whole, large |
12 to 15 |
15 to 19 |
|
Pumpkin, small slices or chunks |
4 to 5 |
6 to 7 |
|
Rutabagas, slices |
3 to 5 |
4 to 6 |
|
Rutabagas, chunks |
4 to 6 |
6 to 8 |
|
Spinach |
0 to 1 |
2 to 3 |
|
Squash, acorn, slices or chunks |
6 to 7 |
8 to 9 |
|
Squash, butternut, slices or chunks |
6 to 7 |
8 to 9 |
|
Sweet peppers, slices or chunks |
0 to 2 |
3 to 4 |
|
Sweet potatoes, cubed |
3 to 5 |
5 to 7 |
|
Sweet potatoes, whole, small |
10 to 12 |
12 to 14 |
|
Sweet potatoes, whole, large |
12 to 15 |
15 to 19 |
|
Tomatoes, quartered |
2 to 3 |
4 to 5 |
|
Tomatoes, whole |
3 to 5 |
5 to 7 |
|
Turnips, chunks |
2 to 4 |
4 to 6 |
|
Yams, cubed |
3 to 5 |
5 to 7 |
|
Yams, whole, small |
12 to 15 |
15 to 19 |
|
Zucchini, slices or chunks |
2 to 3 |
3 to 4 |
Dietary Chart
* Check the recipe Notes to see if any substitutions are needed to make a recipe vegan, vegetarian, gluten-free, or dairy-free.
