Nancy S. Hughes - Thinner in An Instant Cookbook - Great-Tasting Dinners With 350 Calories or Less From The Instant Pot or Other Electric Pressure Cooker (2018) PDF

THINNER
IN AN
I N S TA N T
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Title: 307944 - Thinner In An Instant
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Text © 2018 Nancy S. Hughes
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THINNER
IN AN
I N S TA N T
Great-Tasting Dinners with 350 Calories or Less
from Your Instant Pot or Other Electric Pressure Cooker
N A N CY S. HU G HES

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CONTENTS

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Introduction: 350 Max! 6
Tips, Tricks, and Hacks for Healthy and 8

Low-Calorie Pressure Cooking
Sandwiches and Wraps 12
Main-Course Salads 28
One-Dish Suppers 42
Soups and Stews 76
Protein and Vegetable Combination Dinners 96
Sweets and Desserts 110
Acknowledgments 124
About the Author 125
Index 126

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IN TRO DU C T I O N : 3 5 0 MAX !
Not one, not one, of the healthy pressure cooker recipes in this book is more than 350
calories per serving! Think about it. That means you are able to keep your calories in check
without having to constantly tally up! If you want dinner in an instant (which is what the
Instant Pot and other electric pressure cookers make possible) and wouldn’t mind also being
thinner in an instant (which 350-calorie dishes can help you achieve), you have come to the
right place.
The recipes in this cookbook range from a low of 120 calories per serving to 350 calories
per serving. Now, that’s not just for a small serving of lean meat or a bowl of veggies . . . that’s
meat and potatoes, one-dish meals, meatless entrées, desserts . . . etc. Get the idea? They
never exceed 350 calories . . . PERIOD!
Calories, if you don’t really pay attention, can escalate—and escalate fast—before you
even realize what’s happening. But who likes being told they can’t have something they want,
such as something substantial and filling—and tasty—for dinner? I certainly don’t.
So I figure out ways to have it and have it “within the boundaries.” That’s MY job . . . to
deliver great tasting recipes within “calorie” boundaries, ones that are fast, high in flavor,
easy, and, by the way, economical!
Are Electric Pressure Cookers Really That Great?

Electric pressure cookers can keep you from using the excuse “but everything’s frozen”
or “I’m out of time” to cook at home. Those excuses will pack in the calories when you call
for delivery or go through a drive-thru. Learn to rely on your pressure cooker instead. For
example, you can . . .
• Start a recipe using frozen vegetables
• Thaw AND cook frozen ground beef and turkey in a matter of minutes
• Cook frozen, solid-as-a-rock boneless skinless chicken breasts in minutes that
are t-e-n-d-e-r and juicy without any stringy, chewy, tough results—seriously
• Cook a dish that normally takes hours in a hot oven, or on a back burner that has
to be monitored, in a fraction of the time
• Cook dried beans without soaking and serve them in about 35 minutes . . . from
dried to table
• Make quick “pressure cooker” croutons and hardboiled eggs to include in a fresh
green salad for a meatless entrée (with the definite promise of easy-peel, zip off
shells)
• “Bake” potatoes in a fraction of the time that actually have the same flavor as
those baked in a HOT oven for more than an hour
That’s just a few examples to show that electric pressure cookers really are that great!
6 Thinner in an Instant

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Types of Recipes in This Book
The varied recipes here include some protein combinations—some with vegetables, some with
pasta or rice, while others can be served over veggie spirals, sautéed veggies, or riced veggies
as a base—as well as soups, stews, and desserts. No matter what you choose, though, the
calories will not exceed that 350-calorie cap!
There’s a wide range of recipe types—from Mexican, Italian, Asian to Middle Eastern,
Southern, and All-American—that include traditional beef stew to the popular ancient
grain bowls!
The recipes in this book are designed to serve four. I felt there was a definite need to
go that direction with so many smaller households just starting out or downsizing a bit. I
found that the majority of electric pressure cooker cookbooks on the market include recipes
designed to serve more. There are some recipes in this book that serve more than four, but
only those that can freeze successfully so you can have them for another meal down the
road . . . and they are tagged to let you know that.
Simple Ingredients, Short Directions

The electric pressure cooker is designed to make cooking more convenient and quick to help
retain the nutritional benefits of your food, which is great. But I went a step further and did not
include long ingredient lists or complicated, laborious directions.
The ingredients in these recipes are all mainstream and easily available. There are no
special trips to special stores for anything . . . at all!
I’ve written the directions in a way that will make cooking with an Instant Pot or other
electric pressure cooker less intimidating. I was overwhelmed at first (probably like most of
you), so I promised myself I would keep that in mind when writing the directions. Keeping the
recipes simple to follow and even simpler to prep!
Since I don’t know what type of electric pressure cooker you own, I’ve created healthy,
low-calorie recipes to work in any standard electric pressure cooker. So whether you have
the basic model or the “latest and greatest,” you can make these recipes with successful,
delicious, and healthy results!
I’m not taking you into every button on the pressure cooker, because each brand is a
little different. But they all have a Manual button and a Sauté/Browning button of one sort or
another. Since I want to keep things s-i-m-p-l-e, that’s ALL I’m using throughout this book for
your cooking functions . . . the Manual button and the Sauté/Browning button ONLY (and the
Cancel button to switch between the two cooking modes).
I’m keeping this simple for you, so you’ll be able to make these recipes again and again;
after all, isn’t that what it’s all about? I always say, “If a recipe is difficult or time-consuming,
you’ll make it once in a while, (maybe) BUT if it’s easy and fast, you’ll make it . . . and WANT to
make it . . . again and again . . . and THAT is what helps you enjoy staying on a healthy track!!!
INTRODUCTION 7

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TIP S, TR I C K S, AND H AC K S
F OR HE A LTHY AND L OW- CAL O R I E
PRESSURE COOKING
This chapter provides helpful “did you know” bullet points on shopping, ways to give “free”
flavor, when to add that free flavor and how to pack more nutrients into your dishes. It also
includes pointers on what kind of small and inexpensive—but important—kitchen items that
will be very useful in making pressure cooking work for you!
Extra (Ver y Minimal) Equipment Needed

• Trivet (generally comes with your pressure cooker)
• Collapsible steamer basket
• 4 custard cups (6-oz, or 170 g, each) . . . for desserts
• 8-inch (20 cm) nonstick springform pan . . . for desserts
• Food scale . . . for accurate weights of ingredients
• Ruler . . . for measuring ½-inch, ¾-inch, and 1-inch (1, 2, and 2.5 cm) cubes
• Aluminum foil . . . for slings
• 1-quart (946 ml) resealable plastic bags . . . for degreasing
• Paper towels . . . for skinning chicken legs and thighs
Pointers for Fast and Healthy Cooking

• When purchasing bell peppers, choose the wider, fatter variety rather than the
narrower ones. They’re easier to fill and keep their balance better while cooking.
• Watching your carb intake? Pick up a package or two of frozen riced veggies or
spiralized veggies . . . or thinly slice low-carb veggies, such as zucchini, yellow
squash, or snow peas, and cook a couple of minutes in the microwave to use as
a base instead of rice, pasta, or potatoes.
• If you plan to use a large amount of fresh garlic in about a 2-week period, you
might want to buy “peeled” fresh garlic cloves sold in plastic containers in the
produce section.
• When shopping for fresh ginger, there is no need to buy a large amount, if only
a small amount is needed . . . just break off what you need. The general rule is a
1-inch (2.5 cm) piece of fresh ginger yields about 1 teaspoon of grated ginger.
• When buying chuck roast, always buy more than needed for the recipe. Even with
lean cuts, there’s still a bit of fat to discard.

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• To get more bread “surface” when making a sandwich using Italian or French
bread, hollow out the center. Halve the bread lengthwise; remove the center
portion of the bread, leaving a 1/2-inch (1 cm) border. You can then fill it with tons
of veggies and a bit of lean meat or cheese!
• Purchase and use frozen ingredients, such as pepper stir-fry, corn, carrots, and so
on, to reduce prep time. These easy-to-measure ingredients help make healthier
meals when energies are low.
Flavor Finds
• Add a twist to a dish by reversing the marinade: Marinate with citrus or vinegar
and oil, for example, by pouring it over the protein or veggies after they’re cooked
rather than before . . . the flavors will be more pronounced and there will be added
moisture as well.
• Toast any nuts needed in a recipe, before starting the recipe, by cooking them for
3 to 4 minutes in a dry skillet over medium-high heat and set aside. This brings
out the nuttiness without adding more calories or fat.
• Add a small amount, about 1 teaspoon, of instant coffee granules to give a dish a
deeper, richer, “beefier” flavor.
• Squeeze a lemon or lime wedge over a dish just before serving to bring out the
fresh taste of the other ingredients, and the saltiness without adding more salt.
• After ingredients are cooked, remove them from the pot with a slotted spoon.
Cancel and reset the cooker to Sauté/Browning. Bring the remaining liquid in the
pot to a boil. Continue to boil until thickened slightly and deep flavors develop.
Pour the liquid over the cooked items to enhance the flavors and provide moisture
to the dish without adding more fat, calories, or sodium.
• When a “meatier” dish is desired in a meatless main, add sautéed mushrooms, in
particular quartered mushrooms
• A touch of honey doesn’t add sweetness, but acts as a blender providing overall
mellowness to a dish.
• If you’re cutting back on sugar when making your favorite desserts, reduce the
INTRODUCTION 9

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overall amount by 1/4 to 1/3 cup (50 to 67 g) and add an additional 1 teaspoon of
vanilla. You won’t miss the sugar because it isn’t too drastic of a change and the
addition of vanilla enhances the overall sweetness of the sugar itself.
• Adding 1/2 teaspoon of grated orange or lemon zest or grated fresh ginger pulls
the flavors up.
Nutrition Nudges
• Add more vitamin C to your dish simply by replacing a green bell pepper with a
red bell pepper.
• Add more protein to your dish simply by replacing light sour cream with low-fat
plain Greek yogurt.
• Brighten up your white rice using ground turmeric when cooking, which turns the
rice a brilliant yellow color and makes the other ingredients pop!
• Multigrain pastas are lighter in texture and color than whole-wheat pastas, but
still provide a hefty amount of fiber and protein. Read the labels and look for
pastas that are yellow rather than cream or tan in color. Oftentimes, this means
they’re higher in protein and lighter in texture than whole wheat pastas.
• One clever way to sneak more nutrient-rich veggies into your dishes is by
puréeing carrots or red bell peppers (or both) into spaghetti sauce and tomato-
based soups. It enriches the overall color of the dish as well.
• Incorporate more fruits into your day by cooking fruits and topping with ONE
cookie, crumbled, such as a vanilla wafer or gingersnap, for a quick-fix crumble.

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CHAPTER TITLE 11

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SA N DW I C H E S
AND WRAPS
When you think of sandwiches, the first thing
that probably comes to mind is two pieces of bread
with something in between—pretty boring, right? It’s
time to add some variety and brighten up the boring!
Use tender lettuce leaves as cups to hold those sandwich
fillings, make the most out of crusty French bread
by getting the crunch without the carbs, and make
“knife-and-fork” tortillas so you can stack ingredients
high, really high. See? There’s more to a sandwich
than two pieces of bread!

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Spiced Orange Chicken Bibb Wraps 14
Cheater’s BBQ Chicken 16
Shredded Brisket Po’ Boys 18
Lime’d Flank Tortillas with Guacamole 20
So Sloppy Joes 22
Beef Hoagies 24
Tender Pork on Corn Tortillas with Avocado Mash 26
13

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S P IC E D O R ANG E C H I C K E N
B I BB W R AP S
It’s important to let the cooked chicken rest for 10 minutes before chopping . . . it
will go from tough to tender in just those few minutes . . . those very important few
minutes!
For Chicken:
2 tablespoons (16 g) sesame seeds 1/2 teaspoon smoked paprika
1 cup (240 ml) water 1/8 teaspoon salt
2 frozen boneless skinless chicken breasts 1/4 teaspoon black pepper
(8 ounces, or 225 g each)
For Sauce:
1/4 cup (60 ml) fresh orange juice 4 cups (340 g) coleslaw mix
21/2 tablespoons (50 g) honey 1/2 cup (50 g) finely chopped scallions
1 tablespoon (15 ml) canola oil 12 large Bibb or Boston lettuce leaves
2 teaspoon Sriracha or other hot sauce
11/2 teaspoons apple cider vinegar
1/8 teaspoon salt
1/4 teaspoon grated orange zest

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METHOD
NUTRITION FACTS
1. To make the chicken: on your pressure cooker, select
Sauté/Browning + more to preheat the cooking pot. (xx)
Serving size (230g)
Once hot, add the sesame seeds. Cook for 3 minutes, Amount per serving
stirring constantly. Transfer to a plate and set aside.
Calories xx
Calories 250
2. Place the water in the cooking pot. Add the chicken and
% Daily Value
sprinkle it with the paprika, salt, and pepper.
3. Lock the lid in place and close the seal valve. Press the xx
Total Fat xx xx
9g 12%
Cancel button. Press the Manual button to set the cook Saturated Fat 1.5g 8%
time for 10 minutes. When the cook time ends, use
a natural pressure release for 1 minute, then a quick Trans Fat 0g
pressure release. Cholesterol 60mg 20%
4. When the valve drops, carefully remove the lid. Place the
Sodium 270mg 12%
chicken on a cutting board and let rest for 10 minutes to
cool. Chop the cooled chicken into bite-size pieces. Total Carbohydrate 18g 7%
5. Meanwhile, make the sauce: In a small bowl, stir together Dietary Fiber 2g 7%
the orange juice, honey, canola oil, Sriracha, vinegar,
Total Sugars 12g
and salt.
Added Sugars 10g 20%
6. Press the Cancel button. Discard the liquid in the pot.
Select Sauté/Browning + more. Add the sauce to the pot. Protein 24g
Bring to a boil. Cook for 1 minute, or until it reduces to 1/4
cup (60 ml) of liquid, scraping up any browned bits from
the bottom and sides of the pot. Pour the sauce back Vitamin D 0mcg
into the small bowl, stir in the orange zest, and let cool
Calcium 64mg 4%
completely.
Iron 2mg 10%
7. To serve, place equal amounts of the coleslaw, scallions,
and chicken in each lettuce leaf. Spoon the sauce evenly Potassium 375mg 8%
over all and sprinkle with the toasted sesame seeds.
Yield: Makes about 2 cups (340 g) cooked chicken, 1/4 cup

(60 ml) sauce, and 4 cups (340 g) coleslaw
Serves 4; 1/2 cup (85 g) cooked chicken, 1 tablespoon (15 ml)

sauce, and 1 cup (85 g) coleslaw per serving
SANDWICHES AND WRAPS 15

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C HE ATE R ’ S BBQ C H I C K EN
Here’s a perfect weeknight barbecue. It’s great to keep all the ingredients on
hand for a quick meal and you can served it on buns, in baked potatoes, and even
wrapped in long lettuce leaves!
21/4 pounds (1 kg) boneless skinless chicken 1 teaspoon smoked paprika

thighs, trimmed of fat 1/8 teaspoon cayenne pepper
1 cup (160 g) chopped onion 2/3 cup (170 g) barbecue sauce, divided
3/4 cup (180 ml) water 1/8 teaspoon salt (optional)
2 tablespoons (30 ml) balsamic vinegar 8 whole-wheat hamburger buns
2 teaspoons Worcestershire sauce

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METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the
chicken, onion, water, vinegar, Worcestershire sauce, (xx)
Serving size (155g)
paprika, cayenne, and all but 2 tablespoons (32 g) of the Amount per serving
barbecue sauce.
Calories xx
Calories 340
2. Lock the lid in place and close the seal valve. Press the
% Daily Value
Manual button to set the cook time for 15 minutes. When
the cook time ends, use a quick pressure release. xx
Total Fat xx xx
6g 8%
3. When the valve drops, carefully remove the lid. Place the Saturated Fat 1.5g 8%
chicken on a cutting board, let it rest for 5 minutes and
Trans Fat 0g
coarsely shred it. Place a colander over a bowl and strain
the liquid from the pot, reserving 1/2 (120 ml) cup of Cholesterol 100mg 33%
cooking liquid and the strained onions.
Sodium 580mg 25%
4. Press the Cancel button. Select Sauté/Browning + more.
Return the shredded chicken, the reserved cooking Total Carbohydrate 36g 13%
liquid, strained onions, and salt (if using) to the pot. Bring Dietary Fiber 0g 0%
to a boil. Cook for 4 minutes, or until thickened, stirring
occasionally. Total Sugars 13g
5. Wearing oven mitts, remove the pot from the pressure Added Sugars 0g
cooker and place it on a heatproof surface. Stir in the
Protein 26g
remaining 2 tablespoons (32 g) of barbecue sauce. Serve
with the buns.
Vitamin D 0mcg
Yield: Makes about 4 cups (900 g) chicken mixture
Calcium 106mg 8%
Serves 8; about 1/2 cup (112 g) chicken mixture and 1 bun per
Iron 3mg 15%
serving
Potassium 41mg 0%

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S HR E DDE D BR I S K E T P O ’ BOYS
When cutting back on calories, it can sometimes be difficult to include sandwiches

made with French or Italian bread. Here’s a way to get the bread you want and stay
on track, too.
Nonstick cooking spray, for preparing the 1 tablespoon (6 g) sodium-free beef bouillon
cooking pot granules
11/2-pound (679 g) lean flat-cut beef brisket, 2 teaspoons instant coffee granules
trimmed of fat, patted dry with paper towels 11/2 teaspoons sugar
1 cup (160 g) chopped onion 1 teaspoon dried thyme leaves
3/4 cup (180 ml) dry red wine 2 bay leaves
1/4 cup (60 ml) water 2 loaves (8 ounces, or 225 g, each) whole-
2 teaspoons balsamic vinegar grain Italian bread, halved lengthwise
5 garlic cloves, peeled 3/4 teaspoon salt

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METHOD
NUTRITION FACTS
1. On your pressure cooker, select Sauté/Browning + more
to preheat the cooking pot. Once hot, coat the pot with Serving size (184g)
cooking spray. Add the beef. Cook for 3 minutes on one Amount per serving
side. Turn the beef and top with the onion, red wine,
Calories 330
water, vinegar, garlic, bouillon granules, coffee granules,
sugar, thyme, and bay leaves. % Daily Value
2. Lock the lid in place and close the seal valve. Press the Total Fat 8g 10%
Cancel button. Press the Manual button to set the cook
Saturated Fat 2g 10%
time for 1 hour, 15 minutes. When the cook time ends, use
a natural pressure release. Trans Fat 0g
3. When the valve drops, carefully remove the lid. Place Cholesterol 70mg 23%
the beef on a cutting board and let stand for 10 minutes
before shredding. Sodium 580mg 25%
4. Meanwhile, remove the center portion of the bread Total Carbohydrate 30g 11%
halves, leaving 1/2-inch (1 cm) border. The bread should

Dietary Fiber 1g 4%
weigh 12 ounces (340 g) after removing the center
portion. Arrange the bread “shells” on a baking sheet Total Sugars 6g
and place them into a cold oven. Set the oven to 325°F
Added Sugars 1g 2%
(170°C)—there’s no need to preheat—and bake for 8
minutes to crisp slightly. Remove from the oven and let Protein 30g
cool. (The bread will become slightly firm once cool.)

Vitamin D 0mcg
Bring the liquid in the pot to a boil. Cook, uncovered, for
10 minutes, or until thickened slightly. Add the shredded Calcium 57mg 4%
beef and salt to the pot. Cook for 5 minutes to allow the
Iron 3mg 15%
flavors to blend. Spoon equal amounts on the bottom
of each bread shell. Top with some pan juices and the Potassium 269mg 6%
remaining bread shell halves, pressing down gently.
Yield: Makes 3 cups (510 g) beef mixture, 3/4 cup (180 ml)
pan juices, and 12 ounces (340 g) bread
Serves 6; 1/2 cup (168 g) beef mixture,

2 tablespoons (30 ml) pan juices, and 2 ounces
(55 g) bread per serving

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L IM E ’ D F L ANK TO RT I L L AS
W ITH G UACAMO L E
The beef in this dish is cooked with lime juice, Worcestershire sauce, smoked
paprika, and cumin. Then the liquid is cooked down to a rich thick paste and spread
over the cooked beef, sliced, and served over tortillas with guac and tomatoes . . .
words cannot describe how delicious it is!
2/3 cup (160 ml) water 1 pound (454 g) flank steak

3 limes 4 high-fiber low-carb tortillas
1 tablespoon (15 ml) Worcestershire sauce 1 container (8 ounces, or 225 g) prepared
2 teaspoons smoked paprika guacamole
1 teaspoon ground cumin 1 cup (180 g) chopped tomatoes
1 teaspoon Monterey steak grilling blend

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METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the water,
juice of 2 limes, and the Worcestershire sauce. Serving size (222g)
2. In a small bowl stir together the paprika, cumin, and Amount per serving
grilling blend. Sprinkle the spices over both sides of the Calories 320
steak, pressing with your fingertips to adhere. Place the
% Daily Value
beef in the pot.
Manual button to set the cook time for 12 minutes. When Saturated Fat 4g 20%
the cook time ends, use a quick pressure release.
Trans Fat 0g
4. When the valve drops, carefully remove the lid. Press the
Cancel button. Select Sauté/Browning + more. Bring the Cholesterol 70mg 23%
mixture to a boil. Cook for 12 minutes, uncovered, or until

Sodium 520mg 23%
the liquid is almost evaporated. (Note: It will appear to be
a loose paste at this stage). Place the beef on a cutting Total Carbohydrate 13g 5%
board, spoon the paste over the beef, and let stand for
Dietary Fiber 1g 4%
5 minutes before thinly slicing.
Total Sugars 1g
5. Warm the tortillas according to the package directions.
Added Sugars 0g
6. Cut the remaining lime into 4 wedges. Spoon equal
amounts of guacamole down the center of each tortilla. Protein 31g
Top with the beef and tomatoes. Squeeze lime juice over
all, fold the edges over, and halved, if desired.
Vitamin D 0mcg
Yield: Makes 4 tortillas Calcium 74mg 6%
Serves 4; 1 tortilla (36 g), 3 ounces (85 g) cooked beef, 1/4 cup Iron 3mg 15%
(56 g) guacamole, and 1/4 cup (45 g) chopped tomatoes per
Potassium 510mg 10%
serving

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S O SL O PP Y J O E S
Most of us think of toasting buns in an oven or preheating a broiler, but all you
have to do is pop them in your toaster! That saves time, energy, and keeps the
kitchen cool!
Nonstick cooking spray, for preparing the 1 tablespoon (15 ml) balsamic vinegar
cooking pot 2 teaspoons ground cumin
1 pound (454 g) lean ground beef 1 teaspoon smoked paprika
2 cups (270 g) frozen mixed vegetables 1/2 cup (130 g) tomato paste
1 cup (150 g) chopped green bell pepper 2 teaspoons sugar
1/2 cup (120 ml) water 3/4 teaspoon salt
11/2 tablespoons (23 ml) Worcestershire 8 whole-wheat hamburger buns, toasted
sauce

Page:22
METHOD
NUTRITION FACTS
cooking spray. Add the ground beef. Cook for about Amount per serving
3 minutes until no longer pink, stirring occasionally.
Calories 280
Add the frozen vegetables, green bell pepper, water,
Worcestershire sauce, vinegar, cumin, and paprika. % Daily Value
Spoon the tomato paste on top and sprinkle evenly with
Total Fat 7g 9%
the sugar. Do not stir.
Saturated Fat 2.5g 13%
Cancel button. Press the Manual button to set the cook Trans Fat 0g
time for 5 minutes. When the cook time ends, use a quick
Cholesterol 35mg 12%
pressure release.
3. When the valve drops, carefully remove the lid. Stir in the Sodium 660mg 29%
salt. Serve over the hamburger buns. Total Carbohydrate 36g 13%
Dietary Fiber 0g
Yield: Makes 4 cups (1 kg) beef mixture
Total Sugars 9g
Serves 8; 1/2 cup (125 g) beef mixture and 1 bun per serving
Added Sugars 1g 2%
Protein 20g
Vitamin D 0mcg
Calcium 130mg 10%
Iron 2mg 10%
Potassium 356mg 8%

Page:23
B E E F H OAG I E S
You can purchase sliced pepperoncini peppers in the olive and pickle aisle of major
supermarkets, but if you find only whole, just slice them into thin rounds. Don’t
substitute another pepper; they add personality and punch to the hoagies.
Nonstick cooking spray, for preparing the 1/3 cup (80 ml) water
cooking pot 1 tablespoon (15 ml) Worcestershire sauce
2 red bell peppers (or 1 red pepper and 1 2 teaspoons dried Italian seasoning
yellow pepper), thinly sliced
1 teaspoon garlic powder
1/3 cup (40 g) sliced pepperoncini
3/4 teaspoon salt
2-pound (908 g) lean boneless chuck roast,
1/2 teaspoon black pepper
cut into 4 to 6 pieces, trimmed of fat
8 hoagie rolls (2 ounces, or 55g, each)
1/2 cup (120 ml) red wine

Page:24
METHOD
NUTRITION FACTS
1. On your pressure cooker, select Sauté/Browning +
more to preheat the cooking pot. Once hot, coat the Serving size (176g)
pot with cooking spray. Add the bell peppers. Cook for Amount per serving
8 minutes, or until lightly browned on the edges, stirring
Calories 350
occasionally. Stir in the pepperoncini. Cook for
15 seconds. Transfer the pepper mixture to a plate % Daily Value
and set aside.
Total Fat 12g 15%
2. Coat the pot again with cooking spray. Add half the beef.
Cook without turning for 5 minutes. Turn the beef and
add the red wine, water, Worcestershire sauce, Italian Trans Fat 0g
seasoning, garlic powder, salt, and pepper.
Cancel button. Press the Manual button to set the cook Sodium 630mg 27%
time for 40 minutes. When the cook time ends, use a Total Carbohydrate 30g 11%
natural pressure release.
Dietary Fiber 1g 4%
4. When the valve drops, carefully remove the lid. Remove
the beef from the pot and coarsely shred. Turn off the Total Sugars 4g
pressure cooker. Pour the pan juices into a fat separator.

Added Sugars 0g
(Alternatively, place the liquid in a resealable freezer bag.
Allow the fat to rise to the top. Hold the bag over a 2-cup Protein 26g
[480 ml] measuring cup, snip one end of the bag, and
allow the pan juices to flow into the measuring cup. Stop
the flow when it comes close to the fat.) Discard the fat Vitamin D 0mcg
and return the pan juices to the pressure cooker pot.

Calcium 82mg 6%
5. Place equal amounts of beef on each roll. Top with the
Iron 3mg 15%
pepper mixture and serve with the dipping sauce.
Potassium 242mg 6%
Yield: Makes 4 cups (595 g) cooked beef, 2 cups (255 g) pep-
per mixture, 1 cup (240 ml) dipping sauce, and 8 rolls
Serves 8; 1/2 cup (74 g) beef, about 1/4 cup (32 g) pepper
mixture, 2 tablespoons (30 ml) dipping sauce, and 1 roll per
serving

Page:25
TEN DE R P O R K O N C O R N TO RT I L L AS
W ITH AVO CAD O MAS H
Bite into an explosion of taste and texture. Warm corn tortillas topped with garlic
and lime avocado, tender pork and peppers, and crisp romaine . . . perfection!
Nonstick cooking spray, for preparing the 1 cup (240 ml) water
cooking pot 1 avocado, halved and pitted
1-pound (454 g) boneless pork shoulder, 1 garlic clove, minced
trimmed of fat, cut into 1-inch
1/2 teaspoon salt, divided
(2.5 cm) cubes
2 tablespoons (30 ml) fresh lemon juice
1 teaspoon smoked paprika
11/2 teaspoons ground cumin
8 corn tortillas, warmed
1 teaspoon canola oil
4 cups (192 g) shredded romaine lettuce
2 poblano peppers, seeded, and cut into
thin strips 1 lemon, quartered

Page:26
METHOD
NUTRITION FACTS
1. Season the pork with the paprika and cumin. On your
pressure cooker, select Sauté/Browning + more to Serving size (196 g)
preheat the cooking pot. Once hot, coat the pot with Amount per serving
cooking spray. Add the canola oil and tilt the pot to coat
Calories 320
the bottom lightly. Add the seasoned pork in a single
layer. Cook for 5 minutes without stirring. Stir in the % Daily Value
poblanos and water, scraping up any browned bits from
Total Fat 15g 19%
the bottom of the pot.
time for 20 minutes. When the cook time ends, use a
quick pressure release.
3. Meanwhile, in a bowl combine the avocado, garlic, and Sodium 580mg 25%
1/4 teaspoon of salt. Mash well. Stir in the lemon juice until Total Carbohydrate 21g 8%
well blended. Set aside.
Dietary Fiber 4g 14%
4. When the valve drops, carefully remove the lid. With a
slotted spoon, transfer the pork and peppers to a shallow Total Sugars 4g
pan or bowl. Sprinkle with the remaining 1/4 teaspoon of

Added Sugars 0g
salt and the pepper. Toss gently.
Protein 25g
5. Top each warm tortilla with equal amounts of the
avocado mixture, shredded romaine, and pork mixture.
Squeeze lemon juice evenly over all and fold the
Vitamin D 1mcg 6%
ends over.
Calcium 65mg 6%
Yield: Makes 2 cups (336 g) cooked pork, 4 cups (192 g)
Iron 3mg 15%
romaine lettuce, 1/2 cup (115 g) avocado mash, and 8 tortillas
Potassium 828mg 20%
Serves 4; 1/2 cup (84 g) cooked pork, 1 cup (47 g) lettuce, 2
tablespoons (29 g) avocado mash, and
2 tortillas per serving

Page:27
MAIN-
COURSE
SA L A D S
Salads…in a pressure cooker? Really? Why? Because
you can broaden your salad choices and salad ingredients
by being able to transform frozen, hard-as-a-rock chicken
or salmon into tender, “salad-ready” ingredients in a
fraction of the time. You can cook lentils and dried beans
in a flash! You can even make hard cooked eggs with
shells that literally slip off…no bits of shell stuck to the
eggs…ever! Another thing you can do is double up the
items you’re pressure cooking to keep extra (chicken,
fish, lentils or eggs) on hand for another use later in the
week. That helps to simplify your meals, too! That’s
why the pressure cooker is such a great tool!

Page:28
Curried Chicken Salad on Melon 30
Lemon-Mint Chicken Couscous Salad 32
Fresh Lemon-Ginger Salmon Salad 34
Fresh Cucumber, Feta, Lentil Salad 36
Layered Egg and Fresh Crouton Salad Bowls 38
Fiesta Bright Rice Salad 40
29

Page:29
C UR R IE D C HICK EN S AL AD O N M EL O N
Toasting nuts is important to bring out the nuttiness without overdoing the fat
grams and calories, but they can burn quickly if you don’t pay attention. Following is
an easy way to toast them and not worry about the burning.
1 ounce (28 g) slivered almonds 2 tablespoons (30 ml) fresh lemon juice
12 ounces (340 g) frozen boneless skinless 2 tablespoons (20 g) finely chopped red
chicken breasts onion
1 cup (240 ml) water 1/4 teaspoon ground cumin
11/2 teaspoons curry powder, divided 1/4 teaspoon salt
1 can (8 ounces, or 225 g) sliced water Pinch of cayenne pepper
chestnuts, drained and chopped 1 small cantaloupe, peeled, seeded, and cut
1/2 cup (75 g) raisins, preferably golden into 8 wedges
1/4 cup (115 g) light mayonnaise

Page:30
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, add the almonds. Serving size (275g)
Cook for 4 minutes, stirring occasionally, until fragrant or Amount per serving
just beginning to lightly brown. Transfer to a plate and set
Calories 310
aside.
% Daily Value
2. In the pot, combine the chicken and water. Sprinkle with
1/2 teaspoon of curry powder. Total Fat 11g 14%
3. Lock the lid in place and close the seal valve. Press the Saturated Fat 1g 5%
time for 10 minutes. When the cook time ends, use a Trans Fat 0g
natural pressure release for 2 minutes, then a quick Cholesterol 65mg 22%
pressure release.
Sodium 340mg 15%
4. When the valve drops, carefully remove the lid. Place the
chicken on a cutting board. Let rest for 3 to 5 minutes Total Carbohydrate 31g 11%
before chopping. Discard the liquid in the pot.

Dietary Fiber 2g 7%
5. In a medium bowl, stir together the water chestnuts,
Total Sugars 22g
raisins, mayonnaise, lemon juice, red onion, cumin, salt,
cayenne, and remaining 1 teaspoon of curry powder. Add Added Sugars 0g
the chicken. Stir until well coated in the dressing. Cover
Protein 23g
and refrigerate for 1 hour to allow the flavors to absorb
and for the curry to turn a soft yellow color.
6. Serve the salad with the melon slices. Vitamin D 0mcg
Calcium 48mg 4%
Yield: Makes 4 cups (384 g) chicken salad
Iron 2mg 10%
plus 1 melon
Potassium 837mg 20%
Serves 4; 1 cup (96 g) chicken salad plus 2 melon wedges per
serving
MAIN-COURSE SALADS 31

Page:31
L E M ON - M I NT C H I C K E N
C O US C O U S S AL AD
Pearl couscous differs from the traditional tiny couscous you likely are familiar with.
It is the size of a pearl . . . hence the name! It tastes more like pasta than its cousin,
has more versatility because of its texture . . . and it’s fun to eat, too!
2 cups (480 ml) water, plus more as needed 1 cup (135 g) chopped cucumber
3/4 cup (129 g) whole-wheat pearl couscous Zest of 1 lemon
1 pound (454 g) chicken tenders Juice of 1 lemon
2 teaspoons dried oregano leaves, divided 1 tablespoon (15 ml) extra-virgin olive oil
3 tablespoons (27 g) capers 1 garlic clove, minced
3 ounces (85 g) crumbled reduced-fat feta 1 tablespoon (15 ml) apple cider vinegar
cheese 1/4 teaspoon salt
1/2 cup (32 g) chopped fresh mint 1 lemon, quartered
1/2 cup (30 g) chopped fresh parsley

Page:32
METHOD
NUTRITION FACTS
water and couscous, making sure the water covers the Serving size (330g)
couscous. Top with the chicken tenders. Sprinkle with Amount per serving
1 teaspoon of oregano.
Calories 310
% Daily Value
the cook time ends, use a quick pressure release. Total Fat 7g 9%
3. When the valve drops, carefully remove the lid. Transfer Saturated Fat 2g 10%
the chicken to a cutting board and let rest for 3 to 5
minutes. Using a fine-mesh sieve, drain the couscous Trans Fat 0g
and run it under cold water to stop the cooking and cool Cholesterol 50mg 17%
it quickly. Place the couscous in a large bowl. Add the
remaining ingredients through the salt, and including the Sodium 610mg 27%
other teaspoon of oregano. Stir to combine. Total Carbohydrate 32g 12%
4. Chop the chicken and add it to the couscous mixture.

Dietary Fiber 1g 4%
Cover and refrigerate for at least 1 hour before serving
with the lemon wedges alongside for squeezing. Total Sugars 1g
Added Sugars 0g
Yield: Makes 5 cups (1.3 kg)
Protein 30g
Serves 4; 11/4 cups (330 g) per serving
Vitamin D 0mcg
Calcium 92mg 8%
Iron 3mg 15%
Potassium 104mg 2%

Page:33
F R E S H L EM O N- G I N G E R
S A L MO N S AL AD
The salmon is quickly cooked, flaked, and served over a bed of delicate greens with
avocado and jalapeño. Topped with a splash of fresh ginger, fresh lemon, and a tip
of sweetness . . . perfect for those hot weather nights (or days!)
For Salad:
1 cup (240 ml) water 6 cups (426 g) spring greens
2 frozen salmon fillets (6 ounces, or 170 g, 1 avocado, peeled, pitted, and chopped
each) 1/4 cup (40 g) finely chopped red onion
1/2 lemon 1 jalapeño pepper, halved lengthwise, seeded,
1/4 teaspoon black pepper and thinly sliced
For Dressing:
2 tablespoons (25 g) sugar 2 tablespoons (30 ml) canola oil
2 teaspoons grated lemon zest 1 tablespoon (8 g) grated peeled fresh ginger
1/4 cup (60 ml) fresh lemon juice 1/2 teaspoon salt

Page:34
METHOD
NUTRITION FACTS
1. To make the salad: Add the water to the pressure cooker
cooking pot and place the steamer basket inside the pot. Serving size (235g)
Place the salmon in the steamer basket. Squeeze the Amount per serving
lemon half over the fish and sprinkle with the pepper.
Calories 280
% Daily Value
the cook time ends, use a quick pressure release. Total Fat 17g 22%
3. When the valve drops, carefully remove the lid. Transfer Saturated Fat 2g 10%
the salmon to a plate and let cool for about 15 minutes.
Trans Fat 0g
4. Arrange equal amounts of spring greens on each of 4
dinner plates. Flake the salmon and place equal amounts Cholesterol 45mg 15%
on top of each salad. Top each with one-fourth of the

Sodium 390mg 17%
avocado, 1 tablespoon (10 g) of red onion, and one-fourth
of the jalapeño. Total Carbohydrate 15g 5%
5. To make the dressing: In a small bowl, whisk the dressing Dietary Fiber 4g 14%
ingredients until well blended. Spoon 2 tablespoons (30
Total Sugars 7g
ml) over each salad.
Added Sugars 6g 12%
Yield: Makes 8 cups (700 g) salad plus 1/2 cup (120 ml)
Protein 20g
dressing
Serves 4; 2 cups salad (225 g) plus 2 tablespoons (30 ml)

dressing per serving Vitamin D 0mcg
Calcium 63mg 4%
Iron 3mg 15%
Potassium 211mg 4%

Page:35
FR E S H C U C U M BE R , F E TA,
L E N T I L S AL AD
Incorporate more fiber and protein into your meals by replacing pasta with lentils.
This meatless main salad serves up 6 grams of fiber and 14 grams of protein while
keeping the carbs under control.
3/4 cup (144 g) dried green or brown lentils, 1/4 cup (40 g) finely chopped red onion
rinsed 1/4 cup (15 g) chopped fresh parsley
2 cups (480 ml) water 3 tablespoons (45 ml) red wine vinegar
1 cup (135 g) chopped cucumber 2 tablespoons (30 ml) extra-virgin olive oil
1 cup (149 g) grape tomatoes, quartered 1/2 teaspoon salt
4 ounces (115 g) crumbled reduced-fat 1/8 teaspoon to 1/4 teaspoon red
feta cheese pepper flakes
1/2 cup (32 g) chopped fresh mint

Page:36
METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the lentils
and water. Serving size (154g)
2. Lock the lid in place and close the seal valve. Press the Amount per serving
Manual button to set the cook time for 7 minutes. When Calories 270
% Daily Value
3. When the valve drops, carefully remove the lid. Transfer
the lentils to a colander to drain and run under cold water Total Fat 11g 14%
to stop the cooking and cool them quickly. Saturated Fat 3g 15%
4. Meanwhile, in a medium bowl, combine the remaining

Trans Fat 0g
ingredients and stir to combine. Add the cooled lentils
and toss until well blended. Cover and refrigerate for Cholesterol 10mg 3%
1 hour before serving.

Sodium 650mg 28%
Yield: Makes 5 cups (616 g) Total Carbohydrate 25g 9%

Total Sugars 3g
Added Sugars 0g
Protein 14g
Vitamin D 0mcg
Calcium 102mg 8%
Iron 3mg 15%
Potassium 488mg 10%

Page:37
LAY E R E D E G G AND
FR E S H C RO U TO N S AL AD BOW L S
This will become one of your favorite salads . . . ever. Besides the fact that the
peelings literally slip off the cooked eggs, the croutons add another dimension of
flavor and crunch . . . and it’s made all in one pot! Make more croutons and store
them in an airtight container to have on hand, if you like!
1 tablespoon (15 ml) canola oil 8 cups (384 g) torn romaine lettuce
2 ounces (55 g) multigrain Italian bread, cut 3/4 cup (180 g) yogurt ranch-style dressing
into 1/2-inch (1 cm) slices, then into 1/2-inch 1/8 teaspoon black pepper
(1 cm) cubes
1/2 cup (80 g) finely chopped red onion
11/2 teaspoons dried dill, divided
1/2 cup (65 g) frozen green peas, thawed (see
2 cups (480 ml) water Cook’s Note)
6 large eggs 1/8 teaspoon salt
Cook’s Note: To thaw frozen peas quickly, place them

in a colander and run under cold water for 30 seconds.
Drain well. To make an ice bath, combine about 2 cups
(280 g) ice cubes with 4 cups (960 ml) water.

Page:38
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, add the canola oil Serving size (269g)
to the pot and tilt the pot to coat the bottom lightly. Add Amount per serving
the bread cubes in a single layer. Cook for 2 minutes,
Calories 260
without stirring. Sprinkle with 1/2 teaspoon dill. Cook for
4 minutes more, stirring occasionally, until they begin % Daily Value
to brown. (All sides may not brown evenly.) Transfer to a
Total Fat 16g 21%
plate and set aside. Let cool completely to become crisp.
2. Add the water to the pressure cooker cooking pot and
place the steamer basket inside the pot. Place the eggs Trans Fat 0g
in the steamer basket.
time for 6 minutes. When the cook time ends, use a quick Total Carbohydrate 17g 6%
pressure release.
Dietary Fiber 2g 7%
4. Meanwhile, prepare an ice bath in a medium bowl and set
aside (see Cook’s Note). Total Sugars 6g
5. When the valve drops, carefully remove the lid. Using Added Sugars 0g
tongs or a large spoon, immediately transfer the eggs
Protein 14g
to the ice water. Let stand for 1 minute. Peel and slice
the eggs.
6. Arrange equal amounts of romaine lettuce in each of 4 Vitamin D 2mcg 10%

shallow bowls. Top with equal amounts of the egg slices
Calcium 123mg 10%
covering the entire surface of the lettuce bowl. Drizzle
evenly with the ranch dressing. Sprinkle the salads with Iron 3mg 15%
remaining 1 teaspoon of dill and the pepper. Top each
Potassium 365mg 8%
with 2 tablespoons (20 g) of the red onion and
2 tablespoons (16.25 g) of the green peas. Top with the
croutons and sprinkle with the salt.
Yield: Makes about 10 cups (829 g) salad, 3/4 cup (180 g)

dressing, and 11/3 cups (68 g) croutons
Serves 4; about 21/2 cups (207 g) salad,

3 tablespoons (45 g) dressing, plus 1/3 cup (17 g) croutons
per serving

Page:39
F IE S TA B R I G H T R I C E S AL AD
Brighten up your salad and use ground turmeric when cooking the white rice. The
turmeric turns the rice brilliant yellow and makes the other ingredients pop!
11/4 cups (300 ml) water 2 tablespoons (30 ml) apple cider vinegar
1 cup (185 g) uncooked long-grain white rice, 2 teaspoons extra-virgin olive oil
rinsed 1 teaspoon salt
1 jalapeño pepper, seeded and finely chopped 1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric 2 ounces (55 g) shredded reduced-fat
11/2 cups (270 g) chopped tomato Mexican cheese blend or sharp white
1 avocado, peeled, pitted, and chopped Cheddar cheese
1/2 cup (50 g) chopped celery 1/4 cup (4 g) chopped fresh cilantro (optional)
1/4 cup (40 g) chopped red onion

Page:40
METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the water,
rice, jalapeño, and turmeric. Serving size (296g)
Manual button to set the cook time for4 minutes. When Calories 330
the cook time ends, use a natural pressure release for
% Daily Value
10 minutes, then a quick pressure release.
3. When the valve drops, carefully remove the lid. Transfer Total Fat 12g 15%
the cooked rice onto a sheet of aluminum foil or a baking Saturated Fat 3.5g 18%
sheet in a thin layer. Let stand for 10 minutes to cool
completely. Trans Fat 0g
4. Meanwhile, in a large bowl combine the tomato, avocado, Cholesterol 15mg 5%
celery, red onion, vinegar, olive oil, salt, and cumin. Gently
Sodium 650mg 28%
stir to combine. Add the cooled rice, cheese, and cilantro
(if using). Toss gently until blended. Total Carbohydrate 48g 17%

Total Sugars 3g
Added Sugars 0g
Protein 9g
Vitamin D 0mcg
Calcium 128mg 10%
Iron 2mg 10%
Potassium 459mg 10%

Page:41
O N E- D I S H
SUPPERS
All-in-one recipes have always been a priority for people
on the run, but quite often they are packed with calories,
carbs, fat grams, and sodium. The recipes in this section
are packed with flavor, protein, and tons of veggies . . .
they’re family friendly and easy to prep, too!

Page:42
Cheesy Chicken and Poblano Rice 44
Chicken and New Potatoes with Lemony Sauce 46
Chicken and Wild Rice Pilaf 48
Sausage Pepper Pasta Pot 50
Shepherd’s Pie in a Pot 52
Louisiana Sausage and Pepper “Dirty” Rice 54
Asian Two-Grain Bowl 56
Middle Eastern Spiced Tomato Couscous 58
Two-Cheese Cauliflower Rotini 60
Broccoli Walnut Rice Bowls 62
Warm Quinoa and Kale Black Bean Bowls 64
Burgundy Beef with Sweet Potato Mash 66
Beef and Mushroom Stroganoff 68
Fall-Apart Pot Roast and Vegetables 70
Pork Roast with Root Vegetables au Jus 72
Smoky Bacon and Pork Goulash on Rice 74
43

Page:43
C HE E S Y C H I C K EN AND
P O BL AN O R I C E
Turmeric added during cooking gives the rice a bright yellow color, which gives the
dish a cheesier appearance without overdoing the fat grams and calories.
1 teaspoon canola oil 2 teaspoons ground cumin, divided

2 cups (236 g) chopped poblano chile (from 1/4 teaspoon ground turmeric
about 4 chiles) 3 ounces (85 g) shredded reduced-fat
12 ounces (340 g) boneless skinless chicken Mexican cheese blend
breast, cut into bite-size pieces 3/4 teaspoon salt
3/4 cup (139 g) long-grain white rice, rinsed 1/4 teaspoon pepper
3/4 cup (180 ml) water

Page:44
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, add the canola Serving size (300g)
oil and tilt the pot to coat the bottom lightly. Add the Amount per serving
poblanos. Cook for 8 minutes, stirring occasionally.
Calories 350
(Note: Do not stir often, you want a “roasted” pepper
effect.) Add the chicken in a single layer. Cook for % Daily Value
2 minutes without stirring.
Total Fat 8g 10%
2. Stir in the rice, water, 1 teaspoon of cumin, and the
turmeric.
3. Lock the lid in place and close the seal valve. Press the Trans Fat 0g
Cancel button. Press the Manual button to set the cook Cholesterol 75mg 25%
natural pressure release for 10 minutes, then a quick Sodium 630mg 27%
pressure release. Total Carbohydrate 39g 14%
4. When the valve drops, carefully remove the lid. Stir in the
Dietary Fiber 2g 7%
remaining 1 teaspoon of cumin, the cheese, salt,
and pepper. Total Sugars 4g
Added Sugars 0g
Protein 30g
Vitamin D 0mcg
Calcium 220mg 15%
Iron 3mg 15%
Potassium 611mg 15%
ONE-DISH SUPPERS 45

Page:45
C HIC K E N A ND NE W P OTATO E S
W ITH L E MO N Y S AU C E
Look for petite Yukon gold potatoes sold in bags. They are colorful, creamy, and
moist . . . and the perfect size!
1 lemon, cut into 8 wedges 1 teaspoon onion powder

6 garlic cloves, peeled 1/2 teaspoon black pepper
1 cup (240 ml) water 3/4 teaspoon salt, divided
1 teaspoon paprika 4 bone-in skinless chicken thighs (about 2
1/2 teaspoon poultry seasoning or 1 teaspoon pounds, or 908 g, total)
dried thyme 12 ounces (340 g) petite red or Yukon gold
potatoes, about 1 inch (2.5 cm) in diameter
Cook’s Note: For a thicker sauce, combine

1 tablespoon (15 ml) cold water and 1 tablespoon (8 g)
cornstarch and stir until dissolved. Add to the
boiling liquid and boil for 1 minute.

Page:46
METHOD
NUTRITION FACTS
lemon, garlic, and water. In a small bowl, stir together Serving size (317g)
the paprika, poultry seasoning, onion powder, pepper, Amount per serving
and 1/4 teaspoon of salt. Place the chicken on top of the
Calories 340
lemons. Sprinkle with the paprika mixture.
% Daily Value
Manual button to set the cook time for 15 minutes. When Total Fat 9g 12%
the chicken and lemons from the pot and place them on Trans Fat 0g
a serving platter. Cover with aluminum foil to keep warm. Cholesterol 215mg 72%
4. Add the potatoes and remaining 1/2 teaspoon of salt to

Sodium 670mg 29%
the liquid in the pot.
Total Carbohydrate 15g 5%
Cancel button. Press the Manual button to set the cook Dietary Fiber 2g 7%
Total Sugars 1g
pressure release.
Added Sugars 0g
6. When the valve drops, carefully remove the lid.
Protein 46g
Bring the liquid to a boil and boil for 5 minutes to thicken
the sauce slightly. Spoon the potatoes and sauce over
Vitamin D 0mcg
the chicken.
Calcium 33mg 2%
Yield: Makes 4 chicken thighs, 12 ounces (680 g) potatoes,
Iron 3mg 15%
and about 1 cup (240 ml) sauce
Potassium 954mg 20%
Serves 4; 1 chicken thigh, 3 ounces (170 g)
potatoes, and about 1/4 cup (60 ml) sauce
per serving
ONE-DISH SUPPERS 47

Page:47
C HIC K E N A ND W I L D R I C E P I L AF
The earthy combination of wild rice, brown rice, pumpkin seeds, and poultry
seasoning is tied together with a handful of dried cherries . . . a taste of autumn in
every bite! This can be served at room temperature, as well.
Nonstick cooking spray, for preparing the 11/2 ounces (43 g) roasted hulled pumpkin
cooking pot seeds
2/3 cup (107 g) wild rice 1/4 cup (40 g) dried cherries
1/3 cup (63 g) brown rice 1/4 cup (25 g) chopped scallion
11/2 cups (360 ml) fat-free reduced-sodium 1 tablespoon (15 ml) extra-virgin olive oil
chicken broth 1/2 teaspoon poultry seasoning
11/2 cups (360 ml) water 1/2 teaspoon salt
8 ounces (225 g) boneless skinless chicken
breast, chopped

Page:48
METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the wild
rice, brown rice, chicken broth, and water. Serving size (242g)
% Daily Value
3. When the valve drops, carefully remove the lid. In a fine-
mesh sieve, drain the rice mixture and set aside. Total Fat 11g 14%
4. Press the Cancel button. Select Sauté/Browning + more Saturated Fat 2g 10%
and coat the pot with cooking spray. Add the chicken.
Trans Fat 0g
Cook for 3 minutes, or until the chicken is no longer
pink in the center, stirring occasionally. Turn off the Cholesterol 40mg 13%
pressure cooker. Stir in the drained rice mixture and the

Sodium 510mg 22%
remaining ingredients.
Yield: Makes 4 cups (970 g) Dietary Fiber 4g 14%
Serves 4; 1 cup (242 g) per serving Total Sugars 7g
Added Sugars 0g
Protein 21g
Vitamin D 0mcg
Calcium 25mg 2%
Iron 2mg 10%
Potassium 467mg 10%
ONE-DISH SUPPERS 49

Page:49
S AUS AGE P EP PE R PAS TA P OT
All-in-one-pot dishes are so nice for a variety of reasons, but especially because
they only use one vessel to wash later. In this recipe, ingredients such as the
sausage, the spaghetti sauce, and the olives provide a lot of the seasonings within
themselves!
Nonstick cooking spray, for preparing the 1 cup (250 g) prepared reduced-sodium
cooking pot spaghetti sauce
8 ounces (225 g) Italian turkey sausage 1 cup (240 ml) water
2 large green bell peppers, cut into 1-inch 1 tablespoon (2 g) dried basil leaves
(2.5 cm) pieces 1/8 teaspoon red pepper flakes (optional)
4 ounces (115 g) sliced mushrooms 2 cups (60 g) fresh baby spinach
4 ounces (115 g) multigrain penne, such 16 pitted kalamata olives, coarsely chopped
as Barilla Plus
1 tablespoon (15 ml) extra-virgin olive oil

Page:50
METHOD
NUTRITION FACTS
cooking spray. Add the sausages. Cook for 4 minutes, or Amount per serving
until beginning to brown, stirring occasionally. Stir in the
Calories 320
green bell peppers, mushrooms, pasta, spaghetti sauce,
water, basil, and red pepper flakes (if using). % Daily Value
pressure release. Trans Fat 0g
3. When the valve drops, carefully remove the lid. Add Cholesterol 30mg 10%
the spinach and olives. Stir for about 1 minute until the
spinach is just wilted. Drizzle in the olive oil. Let stand, Sodium 800mg 35%
uncovered, for 2 minutes to thicken slightly and so the Total Carbohydrate 32g 12%
flavors blend.
Dietary Fiber 2g 7%
Yield: Makes 6 cups (1.2 kg) Total Sugars 8g
Serves 4; 11/2 cups (300 g) per serving Added Sugars 0g
Protein 17g
Vitamin D 0mcg
Calcium 65mg 6%
Iron 3mg 15%
Potassium 410mg 8%
ONE-DISH SUPPERS 51

Page:51
S HE P HE R D ’ S PI E I N A P OT
This is a fun and fast way to make a family favorite . . . upside-down! Sauté the
turkey mixture in the pot first then cook and mash the potatoes (in the pot) and
finish the dish by topping with the turkey and the cheese . . . all done in one pot and
waiting to be scooped onto your plate.
Nonstick cooking spray, for preparing the 1/2 teaspoon salt, divided
cooking pot 1/4 teaspoon black pepper, divided
12 ounces (340 g) 93% lean ground turkey 1 pound (454 g) red potatoes, cut into 1/2-inch
1 zucchini, cut into 1/2-inch (1 cm) cubes (1 cm) cubes
2 teaspoons chili powder 3/4 cup (180 ml) nonfat evaporated milk
2 teaspoons light soy sauce 2 ounces (55 g) shredded reduced-fat sharp
31/2 cups (840 ml) water, divided Cheddar cheese

Page:52
METHOD
NUTRITION FACTS
pot with cooking spray. Add the ground turkey. Cook for Amount per serving
4 minutes, or until beginning to lightly brown, stirring
Calories 300
occasionally. Add the zucchini, chili powder, soy sauce,
1/2 cup (120 ml) of water, 1/8 teaspoon of salt, and 1/8 % Daily Value
teaspoon of pepper. Cook for 2 minutes, or until the
Total Fat 11g 14%
zucchini is just crisp-tender. Transfer the mixture into
a bowl and cover with aluminum foil to keep warm. Saturated Fat 4g 20%
2. Add the remaining 3 cups (720 ml) of water to the Trans Fat 0g
pressure cooker cooking pot and place a steamer basket
inside the pot. Place the potatoes in the steamer basket.
3. Lock the lid in place and close the seal valve. Press the Sodium 650mg 28%
Cancel button. Press the Manual button to set the cook Total Carbohydrate 26g 9%
pressure release. Dietary Fiber 3g 11%
4. When the valve drops, carefully remove the lid. Turn off Total Sugars 8g
the pressure cooker. Remove the potatoes and steamer

Added Sugars 0g
basket from the pot. Discard the water and return the
potatoes to the pot. Using a potato masher or handheld Protein 26g
electric mixer, mash the potatoes in the pot. Add the

evaporated milk and mash until well blended. (They may
be a little thick at this point.) Season with the remaining Vitamin D 1mcg 6%
3/8 teaspoon of salt and 1/8 teaspoon of pepper. Spoon the

Calcium 287mg 20%
turkey mixture and any accumulated juices evenly over
the potatoes. Sprinkle with the cheese. Iron 2mg 10%
5. Select Sauté/Browning + more. Cook, uncovered, for Potassium 1,002mg 20%

2 to 3 minutes, or until the mixture just comes to a boil
around the outer edges of the potatoes. Immediately
turn off the pressure cooker and, wearing oven mitts,
transfer the cooking pot to a heatproof surface. Let rest
for 5 minutes, uncovered, to allow the cheese to melt and
to thicken slightly.
ONE-DISH SUPPERS 53

Page:53
L OUIS IA NA SAU S AG E AN D P EP PE R
“DI RT Y” R I C E
Dirty rice was created in the Creole tradition. When finely chopped ingredients such
as sausage, bell pepper, and onion are cooked with white rice, the rice is no longer
white, but a bit “murky” in color. Adding fresh parsley and bright red bell pepper
perks up the colors and gives layers of flavors to the dish!
Nonstick cooking spray, for preparing the 1/2 cup (75 g) finely chopped red bell pepper
cooking pot 1/2 cup (50 g) finely chopped scallion
3-ounce (85 g) pork andouille sausage link 1 cup (185 g) long-grain white rice, rinsed
(such as Aidells), finely chopped
11/4 cups (300 ml) water
8 ounces (225 g) lean ground beef
2 teaspoons seafood seasoning, such as
1/2 cup (75 g) finely chopped green Old Bay
bell pepper

Page:54
METHOD
NUTRITION FACTS
cooking spray. Add the sausage and ground beef. Cook Amount per serving
for 3 minutes, or until beginning to lightly brown, stirring
Calories 320
frequently. Stir in the green and red bell peppers, scallion,
rice, water, and seafood seasoning. % Daily Value
natural pressure release. Trans Fat 0g
3. When the valve drops, carefully remove the lid. Stir in the Cholesterol 50mg 17%
parsley.
Sodium 660mg 29%
Yield: Make 4 cups (952 g) Total Carbohydrate 44g 16%
Serves 4; 1 cup (231 g) per serving Dietary Fiber 2g 7%
Total Sugars 2g
Added Sugars 0g
Protein 20g
Vitamin D 0mcg
Calcium 33mg 2%
Iron 2mg 10%
Potassium 178mg 4%
ONE-DISH SUPPERS 55

Page:55
A S IA N TWO - G R AI N BOW L
Looking for ways to add more fiber and protein to your diet? Try quinoa. If you’re
unfamiliar with this grain, a nice way to introduce yourself to it is combined with
another grain, such as rice . . . then you’ll be hooked!
For Sauce:
1/4 cup (60 ml) light soy sauce 1 teaspoon grated peeled fresh ginger
2 tablespoons (30 ml) fresh lime juice 1/8 teaspoon red pepper flakes
2 tablespoons (25 g) sugar
For Base:
2 ounces (55 g) slivered almonds 1 cup (148 g) fresh shelled edamame or
1/2 cup (93 g) basmati rice frozen, thawed
1/2 cup (92 g) quinoa 4 medium scallions, chopped
11/2 cups (360 ml) water 1 cup (150 g) chopped yellow bell pepper

Page:56
METHOD
NUTRITION FACTS
1. To make the sauce: In a small bowl, whisk together the
sauce ingredients until combined. Set aside. Serving size (255g)
2. To make the base: On your pressure cooker, select Amount per serving
Sauté/Browning + more to preheat the cooking pot. Calories 330
Once hot, add the almonds. Cook for 4 minutes, or until
% Daily Value
beginning to lightly brown, stirring occasionally. Transfer
to a plate and set aside. Total Fat 10g 13%
3. Place the rice and quinoa into the pot. Carefully add the Saturated Fat 0.5g 3%
water.
Trans Fat 0g
Cancel button. Press the Manual button to set the cook Cholesterol 0mg
Sodium 590mg 26%
pressure release.
edamame, scallions, and yellow bell pepper. Cover the Dietary Fiber 5g 18%
pot and let stand for 2 minutes.
Total Sugars 5g
6. Stir the sauce and spoon it over the rice mixture. Sprinkle
Added Sugars 2g 4%
with the toasted almonds.
Protein 13g
Yield: Makes 5 cups (843 g) rice mixture, 1/2 cup nuts (55 g),
plus 1/2 cup (120 ml) sauce
Vitamin D 0mcg
Serves 4; 11/4 cups rice mixture (255 g),
Calcium 76mg 6%
2 tablespoons (13.75 g) nuts, and 2 tablespoons (30 ml)
Iron 3mg 15%
sauce per serving
Potassium 310mg 6%
ONE-DISH SUPPERS 57

Page:57
M IDDL E EAS T E R N S P I C E D
TOM ATO C O U S C O U S
Pearl couscous, also known as Israeli couscous, has a more distinct, chewy pasta
texture than its tiny cousin. It also takes longer to cook. Try replacing the pasta in
your pasta salad recipes with pearl couscous—just chop the other ingredients a
little smaller to balance the dish.
1 teaspoon canola oil 1/3 cup (50 g) raisins

1/2 cup (80 g) finely chopped onion 1 teaspoon ground cumin
1/2 cup (55 g) slivered almonds or (68 g) pine 1/8 teaspoon cayenne pepper
nuts 1/2 can (15 ounces, or 425 g) no-salt-added
1 can (14.5-ounces, or 410 g) stewed tomatoes chickpeas, rinsed and drained
1/2 cup (86 g) pearl couscous 1/3 cup (5 g) chopped fresh cilantro
3/4 cup (180 ml) water 2 teaspoons grated peeled fresh ginger
1/2 cup (114 g) pimiento-stuffed olives 1/4 teaspoon salt
Cook’s Note: For a thinner consistency, after

letting stand for 5 minutes, add 1/4 to 1/3 cup
(60 to 80 ml) of water.

Page:58
METHOD
NUTRITION FACTS
and tilt the pot to coat the bottom lightly. Add the onion Amount per serving
and almonds. Cook for 5 minutes until lightly browned,
Calories 290
stirring frequently. Stir in the tomatoes, couscous, water,
olives, raisins, cumin, and cayenne. % Daily Value
pressure release. Trans Fat 0g
3. When the valve drops, carefully remove the lid. Stir in Cholesterol 0mg
the chickpeas, cilantro, ginger, and salt, breaking up any
larger pieces of tomato that remain with a fork. Cover, do Sodium 630mg 27%
not lock the lid, and let stand for 5 minutes to absorb the Total Carbohydrate 40g 15%
flavors and allow the couscous to continue cooking.
Yield: Makes 4 cups (1.1 kg) Total Sugars 12g
Serves 4; 1 cup (275 g) per serving Added Sugars 0g
Protein 8g
Vitamin D 0mcg
Calcium 81mg 6%
Iron 2mg 10%
Potassium 283mg 6%
ONE-DISH SUPPERS 59

Page:59
T WO -C HE E S E CAU L I F L OW ER ROT I NI
When you see a recipe that calls for sharp Cheddar cheese, you usually think of
the yellow-orange variety. But the white variety is widely available and gives a new
dimension of flavor and color . . . for the same amount of calories and fat grams. It’s
an interesting addition for the same nutritional “price.”
4 ounces (115 g) multigrain rotini, such as 1 small red bell pepper, cut in into thin strips,
Barilla Plus about 2 inches (5 cm) long
11/2 cups (360 ml) water, plus more 1/2 teaspoon salt
as needed Pinch of cayenne pepper
2 cups (200 g) small (about 1-inch, 2.5 cm) 3 ounces (85 g) reduced-fat sharp white or
cauliflower florets yellow Cheddar cheese, shredded
1/4 cup (60 ml) 2% milk 1 ounce (28 g) sliced Swiss cheese, torn into
1 teaspoon cornstarch small pieces
1/2 teaspoon Dijon mustard Black pepper, to taste
Cook’s Note: For a thinner consistency,

add 1 to 2 tablespoons (15 to 30 ml)
more milk at the end.

Page:60
METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the rotini
and water, making sure all the pasta is covered with Serving size (210g)
water. Amount per serving
2. Lock the lid in place and close the seal valve. Press the Calories 220
% Daily Value
3. When the valve drops, carefully remove the lid. Stir in the Total Fat 8g 10%
cauliflower. Saturated Fat 4.5g 23%
4. In a small bowl, whisk the milk, cornstarch, and mustard

Trans Fat 0g
until the cornstarch dissolves. Stir this slurry mixture into
the cauliflower mixture. Cholesterol 20mg 7%
5. Press the Cancel button. Select Sauté/Browning + Sodium 570mg 25%

more. Bring the mixture to a boil. Cook, uncovered, for
4 minutes, or until the cauliflower is just crisp-tender,
stirring occasionally. Turn off the pressure cooker. Stir in Dietary Fiber 1g 4%
the red bell pepper, salt, and cayenne until well blended.
Total Sugars 3g
Gradually add the cheeses, stirring to combine. Sprinkle
with the black pepper. Added Sugars 0g
Protein 13g
Yield: Makes 4 cups (840 g)
Serves 4; 1 cup (210 g) per serving

Vitamin D 0mcg
Calcium 252mg 20%
Iron 2mg 10%
Potassium 167mg 4%
ONE-DISH SUPPERS 61

Page:61
B RO C C OLI WAL N U T R I C E BOW L S
To toss or not to toss—that’s the dilemma we often encounter when served those
popular “bowls.” DON’T toss this one after it has been assembled. You want the
layers of flavors to be distinct!
Nonstick cooking spray, for preparing the 3 ounces (85 g) chopped walnuts
cooking pot 1/4 teaspoon salt
1 cup (160 g) chopped onion 2 tablespoons (30 ml) light soy sauce
11/3 cups (320 ml) water 1 teaspoon sesame oil
1 cup (190 g) brown rice 11/2 teaspoons Sriracha
2 garlic cloves, sliced lengthwise
2 cups (142 g) small (about 1-inch, or 2.5 cm)
broccoli florets

Page:62
METHOD
NUTRITION FACTS
pot with cooking spray. Add the onion and coat it with Amount per serving
cooking spray. Cook for 10 minutes, or until beginning
Calories 350
to richly brown, stirring occasionally. Transfer to a plate
and set aside. % Daily Value
2. Add the water, rice, and garlic to the pot. Total Fat 17g 22%
3. Lock the lid in place and close the seal valve. Press the Saturated Fat 2g 10%
natural pressure release for 10 minutes, then use a quick Cholesterol 0mg
pressure release.
Sodium 500mg 22%
broccoli. Cover the pot and let stand for 4 minutes. Total Carbohydrate 44g 16%
5. Stir in the cooked onion, walnuts, and salt. Divide the rice Dietary Fiber 4g 14%
among 4 individual bowls. Spoon the soy sauce evenly
Total Sugars 3g
over each. Drizzle evenly with the sesame oil
and Sriracha. Added Sugars 0g
Protein 9g
Yield: Makes 51/3 (940 g) cups total

Vitamin D 0mcg
Calcium 48mg 4%
Iron 2mg 10%
Potassium 362mg 8%
ONE-DISH SUPPERS 63

Page:63
WA R M QU I N OA AND K AL E
B L AC K BEAN BOW L S
Deep dark black beans are cooked with quinoa, served with a warm jalapeño-citrus
oil, and topped with chunks of avocado. A striking presentation.
4 ounces (115 g) dried black beans, rinsed 2 tablespoons (30 ml) extra-virgin olive oil
4 cups (960 ml) water 2 tablespoons (30 ml) fresh lemon juice
1/2 cup (92 g) quinoa 1 garlic clove, minced
2 cups (85 g) baby kale mix 3/4 teaspoon salt
1 jalapeño pepper, seeded and minced 1 avocado, peeled, pitted, and chopped
Cook’s Note: This can be served in

4 individual shallow bowls, if desired,
either hot or cold.

Page:64
METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the black
beans and water. Serving size (126g)
% Daily Value
quinoa. Total Fat 17g 22%
4. Lock the lid in place and close the seal valve. Press the Saturated Fat 2.5g 13%

Trans Fat 0g
time for 1 minute. When the cook time ends, use a quick
pressure release. Cholesterol 0mg
5. When the valve drops, carefully remove the lid. Drain Sodium 450mg 20%
the bean mixture in a fine-mesh sieve (not a colander),
discarding the liquid. Place the bean mixture in a shallow
bowl. Add the kale mix. Toss until well blended. Dietary Fiber 5g 18%
6. In a small bowl, whisk the jalapeño, olive oil, lemon juice, Total Sugars 5g
garlic, and salt.
Added Sugars 0g
Protein 10g
Pour the jalapeño mixture into the cooking pot and bring
it to a boil. Cook for 1 minute, or until it reduces to 1/4 cup
(60 ml). Spoon the liquid evenly over the bean mixture.
Vitamin D 0mcg
Do NOT stir, and top with the avocado.
Calcium 98mg 8%
Yield: Makes 4 cups (300 g) bean mixture, 1/4 cup (60 ml)
Iron 4mg 20%
sauce, and about 1 cup (146 g) avocado
Potassium 796mg 15%
Serves 4; 1 cup (75 g) bean mixture, 1 tablespoon (15 ml)
sauce and about 1/4 cup (36.5 g) avocado per serving
ONE-DISH SUPPERS 65

Page:65
BUR G U NDY BEE F
W ITH S W E ET POTATO M AS H
A definite showstopper! Tender beef cooked in red wine and spooned over bright
orange mashed sweet potatoes. Perfect by candlelight or . . . not!
Nonstick cooking spray, to prepare the 11/2 cups (225 g) chopped red bell pepper
cooking pot 3/4 cup (120 g) chopped onion
1 pound (454 g) boneless beef chuck, cut into 1 bay leaf
1-inch (2.5 cm) cubes
1/2 teaspoon garlic powder
2 packets (0.14 ounce, or 4 g, each) sodium-
free beef bouillon granules
1/2 teaspoon sugar
1 can (8 ounces, or 225 g) tomato sauce
1/4 teaspoon red pepper flakes
1/3 cup (80 ml) dry red wine
1 (24 ounces, or 680 g) package mashed
1/4 cup (60 ml) water
sweet potatoes, such as Simply Potatoes

Page:66
METHOD
NUTRITION FACTS
cooking spray. Add half the beef. Cook for 5 minutes Amount per serving
without stirring.
Calories 350
2. Add the remaining half of the beef, bouillon granules,
% Daily Value
tomato sauce, red wine, water, red bell pepper, onion, bay
leaf, garlic powder, pepper, sugar, and red pepper flakes. Total Fat 6g 8%
Stir to blend.
time for 30 minutes. When the cook time ends, use a Cholesterol 45mg 15%
Sodium 650mg 28%
4. When the valve drops, carefully remove the lid. Using a
slotted spoon, transfer the beef to a plate. Total Carbohydrate 42g 15%
5. Press the Cancel button. Select Sauté/Browning + more. Dietary Fiber 3g 11%
Bring the liquid in the pot to a boil. Cook for 7 minutes, or
Total Sugars 25g
until reduced to 11/2 cups (360 ml). Return the beef to the
pot and cook for 1 minute to heat through. Added Sugars 1g 2%
6. Meanwhile, prepare the sweet potatoes according to Protein 26g

the package directions. Serve the beef and sauce over
the potatoes.
Vitamin D 0mcg
Yield: Makes 4 cups (1.1 kg) beef mixture and about 2 cups Calcium 108mg 8%
(496 g) mashed sweet potatoes
Iron 4mg 20%
Serves 4; 1 cup (276 g) beef mixture and about
Potassium 365mg 8%
1/2 cup (124 g) sweet potatoes per serving
ONE-DISH SUPPERS 67

Page:67
BEE F A N D M US H RO O M S T RO G AN O F F
There’s a neat trick to this recipe. You only brown half the beef, quickly reduce
any pan juices to the point of browning, and cook the onion a couple of minutes.
This method adds to the deep concentrated flavors you’ll get in this easy pressure
cooker recipe without standing over the pot . . . waiting for the beef to brown
in batches!
2 teaspoons canola oil 2 teaspoons Worcestershire sauce

1 pound (454 g) bottom round boneless beef, 2 teaspoons ketchup
trimmed of fat, thinly sliced 1/2 teaspoon garlic powder
1 cup (160 g) chopped onion 3 ounces (85 g) no-yolk egg noodles
8 ounces (225 g) sliced mushrooms 11/2 ounces (43 g) reduced-fat cream cheese,
1/2 cup (120 ml) water cut into small cubes
1/2 cup (120 ml) white wine 2 teaspoons Dijon mustard
2 packets (0.14 ounce, or 4 g, each) sodium- 1 teaspoon dried dill
free beef bouillon granules 1/2 teaspoon salt
Cook’s Note: Adding a small amount of the

hot noodle mixture to the cream cheese allows
the cheese to melt and prevents the cheese from
curdling. This is called tempering.

Page:68
METHOD
NUTRITION FACTS
and tilt the pot to coat the bottom lightly. Add half the Amount per serving
beef. Cook for 5 minutes, without stirring. With a slotted
Calories 320
spoon, transfer the beef to a plate and set aside.
% Daily Value
2. Bring the pan drippings to a boil. Cook for 1 minute, or
until the liquid is almost evaporated. Add the onion. Cook Total Fat 11g 14%
for 2 minutes, stirring frequently. Stir in the remaining
uncooked beef, the browned beef, mushrooms, water,
white wine, bouillon granules, Worcestershire sauce, Trans Fat 0g
ketchup, and garlic powder.
time for 15 minutes. When the cook time ends, use a Total Carbohydrate 23g 8%
Dietary Fiber 1g 4%
4. When the valve drops, carefully remove the lid.
Total Sugars 4g
Bring the mixture to a boil. Stir in the noodles. Return the Added Sugars 0g
mixture to a boil and cook, uncovered, for 6 minutes, or
Protein 30g
until the noodles are cooked, stirring occasionally. Turn
off the pressure cooker.
6. In a medium bowl, combine the cream cheese, mustard, Vitamin D 0mcg

dill, salt, and 1/2 cup (40 g) of the hot noodle mixture.
Calcium 47mg 4%
Stir until well blended. Stir this mixture into the beef and
noodle mixture in the pot until well combined. Iron 4mg 20%
Potassium 742mg 15%

Yield: Makes 51/3 cups (1.1 kg)
Serves 4; about 11/3 cups (274 g) per serving
ONE-DISH SUPPERS 69

Page:69
FA L L -A PART POT ROAS T
A N D VE G E TABL E S
Browning the flour initially gives the gravy a deep, rich flavor. It ties the whole dish
together, giving it that home-cooked taste (but without the added fat grams!). If
you want to skip the browning, you can, but the gravy will have a much lighter flavor.
3 tablespoons (24 g) all-purpose flour 2 tablespoons (30 g) ketchup

1 tablespoon (15 ml) canola oil 2 packets (0.14 ounce, or 4 g, each) sodium-
2-pounds (908 g) boneless lean beef chuck free beef bouillon granules
roast, about 21/2 inches (6 cm) thick, 1 teaspoon instant coffee granules
trimmed of fat, patted dry with paper towels 11/4 teaspoons salt, divided
2 cups (182 g) frozen pepper stir-fry 1/2 teaspoon black pepper, divided
2 celery stalks, cut into 2-inch (5 cm) pieces 11/2 pounds (679 g) petite potatoes, halved
11/3 cups (320 ml) water, divided 11/2 pounds (679 g) carrots, cut into 2-inch
1 bay leaf (5 cm) pieces

Page:70
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, add the flour to Serving size (368g)
the pot. Cook for 10 minutes, or until pale brown, stirring Amount per serving
occasionally. Transfer to a plate and set aside.
Calories 350
2. Add the oil to the pot and tilt the pot to coat the bottom
% Daily Value
lightly. Add the beef. Cook for 5 minutes without turning to
brown one side. Transfer to another plate and set aside. Total Fat 9g 12%
3. Add the frozen stir-fry mix, celery, 1 cup (240 ml) of water, Saturated Fat 2.5g 13%
and the bay leaf to the pot. Top with the beef (browned-side
up). Spread the ketchup over the beef. Sprinkle it with the Trans Fat 0g
bouillon granules, coffee granules, 1 teaspoon of salt, and Cholesterol 80mg 27%
1/4 teaspoon of pepper.
Sodium 700mg 30%
Cancel button. Press the Manual button to set the cook time Total Carbohydrate 36g 13%
for 1 hour, 15 minutes. When the cook time ends, use a quick
pressure release.
Total Sugars 10g
5. When the valve drops, carefully remove the lid. Transfer the
beef to a serving platter. Cover with aluminum foil. Added Sugars 1g 2%
6. Add the potatoes and carrots to the pot. Protein 31g
Vitamin D 0mcg
pressure release. Using a slotted spoon, transfer the Calcium 71mg 6%
vegetables to the platter with the beef, surrounding the beef.
Iron 4mg 20%
Re-cover to keep warm.
Potassium 1,157mg 25%
8. In a small bowl, whisk the remaining 1/3 cup (80 ml) of water
and the toasted flour until blended. Remove 1/2 cup (120 ml)
of hot liquid from the pot and whisk it into the flour-water Yield: Makes 1 pound (454 g) cooked
mixture until blend well. Add this slurry to the pot along with beef, 9 cups (1.3 kg) vegetables, and
the remaining 1/4 teaspoon of salt and 1/4 teaspoon of pepper. 1 1/2 cups (360 ml) gravy
Serves 6; about 3 ounces (85 g)
Bring the liquid in the cooking pot to a boil. Boil for 5
minutes, or until reduced to 11/2 cups (360 ml). Spoon gravy cooked beef, 1 1/2 cups (223 g)
over the beef and vegetables. vegetables, and 1/4 cup (60 ml) gravy
per serving
ONE-DISH SUPPERS 71

Page:71
P OR K ROAS T W I T H
ROOT V E G ETABL ES AU J U S
This is the ideal meal for when the weather turns chilly. It fills you up and fills your
kitchen with a heady aroma!
Nonstick cooking spray, for preparing the 1 teaspoon canola oil

cooking pot 2 large leeks, rinsed well, white and light
11/2 teaspoons paprika green portions thinly sliced
1 teaspoon poultry seasoning 11/2 cups (360 ml) fat-free reduced-sodium
1 teaspoon garlic powder chicken broth
1/2 teaspoon black pepper 1 pound (454 g) sweet potatoes, peeled and
cut into 1-inch (2.5 cm) cubes
1/2 teaspoon salt, divided
8 ounces (225 g) parsnips, peeled and cut
1/8 teaspoon cayenne pepper
into 1-inch (2.5 cm) cubes
2 pound (908 g) boneless lean Boston butt
pork roast, trimmed of fat (see
Cook’s Note)
Cook’s Note: When purchasing pork roast,

always buy at least 8 ounces (225 g) more than
the recipe calls for. No matter how lean it looks . . .
there’s always more to trim!

Page:72
METHOD
NUTRITION FACTS
1. In a small bowl, stir together the paprika, poultry
seasoning, garlic powder, black pepper, 1/4 teaspoon Serving size (423g)
of salt, and the cayenne. Rub the pork all over with the Amount per serving
paprika mixture.
Calories 350
% Daily Value
more to preheat the cooking pot. Once hot, coat the pot
with cooking spray. Add the canola oil and tilt the pot to Total Fat 9g 12%
coat the bottom lightly. Add the pork. Cook for about 10
minutes, turning to brown on all sides. Remove the pork
from the pot and set aside. Trans Fat 0g
3. Add the leeks to the pot. Cook for 2 minutes. Add the Cholesterol 80mg 27%
chicken broth and bring to a boil, scraping up any browned
bits from the bottom of the pot. Top with the pork. Sodium 660mg 29%
4. Lock the lid in place and close the seal valve. Press the Total Carbohydrate 37g 13%

quick pressure release. Total Sugars 9g
5. When the valve drops, carefully remove the lid. Stir in the Added Sugars 0g
sweet potatoes and parsnips.
Protein 29g
time for 5 minutes. When the cook time ends, use a quick Vitamin D 1mcg 6%
pressure release.
Calcium 102mg 8%
7. Transfer the pork to a cutting board and let rest for 15
Iron 4mg 20%
minutes before slicing. Using a slotted spoon, remove
the vegetables and place them in a bowl. Cover with Potassium 1,145mg 25%
aluminum foil to keep warm.

Serves 4; about 41/2 ounces (130 g)
Bring the liquid in the cooking pot to a boil. Boil for 6 to
8 minutes, or until reduced to 1 cup (240 ml). Stir in the cooked pork, 11/2 cups (233 g) vege-
remaining 1/4 teaspoon of salt. Serve alongside pork tables, and 1/4 cup (60 ml) au jus per
and vegetables. serving
Yield: Makes about 1 pound, 3 ounces (539 g) cooked pork, 6

cups (932 g) vegetables, and 1 cup (240 ml) au jus
ONE-DISH SUPPERS 73

Page:73
S M O K Y BAC O N AN D
P O R K GO U L AS H O N R I C E
The highly flavored bacon, smoked paprika, and red wine are the key ingredients
here. When reduced, they create a super, SUPER rich sauce! Try it over 2 cups of
cooked grits for an interesting change!
4 bacon slices, chopped 1 tablespoon (8 g) smoked paprika

1 pound (454 g) pork shoulder blade steak, 2 teaspoons light soy sauce
trimmed of fat and cut into 1-inch (2.5 cm) 2 packets (0.14 ounce, or 4 g, each) sodium-
pieces free beef bouillon granules
1 cup (160 g) finely chopped onions 1/2 teaspoon dried oregano leaves
4 ounces (115 g) sliced baby portobello 1/4 teaspoon black pepper
mushrooms
1/4 teaspoon salt
1 can (14.5 ounces, or 410 g) stewed
1 (8.8 ounces, or 250 g) pouch brown rice,
tomatoes
such as Uncle Ben’s Ready Rice
1/2 cup (120 ml) red wine

Page:74
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, add the bacon to Serving size (223g)
the pot. Cook for 5 minutes until crisp, stirring frequently. Amount per serving
Transfer to paper towels to drain. Discard the bacon
Calories 250
grease. Place the pork in the pot with the bacon and
remaining ingredients, except the rice. % Daily Value
natural pressure release. Trans Fat 0g
3. When the valve drops, carefully remove the lid. Cholesterol 45mg 15%
4. Using a slotted spoon, transfer the meat to a bowl.

Sodium 650mg 28%
Bring the liquid in the pot to a boil. Cook for 10 minutes,
uncovered, or until reduced to 1 cup (240 ml) of liquid. Dietary Fiber 2g 7%
6. Cook the rice according to the package directions. Serve Total Sugars 5g
the pork and sauce over the rice.
Added Sugars 0g
Yield: Makes 4 cups (400 g) meat mixture, about Protein 19g
2 cups (250 g) rice, and 1 cup (240 ml) sauce
Vitamin D 1mcg 6%
Calcium 38mg 2%
Serves 4; 1 cup (100 g) meat mixture, 1/2 cup (70 g) rice and
1/4 cup (60 ml) sauce per serving Iron 2mg 10%
Potassium 713mg 15%
ONE-DISH SUPPERS 75

Page:75
SOUPS AND
ST E WS
Soups and stews bring comfort. But the truly comforting
ones usually take a long time to cook. Pressure cooking
can provide that long, slow-simmered flavor and oh-
so-tender texture in just minutes and without turning
the veggies into mush! Choosing the right cut of meat,
poultry, and vegetables plus proper timing are key
elements . . . easy elements, though!

Page:76
Chicken and Veggie Noodle Soup 78
Buffalo Wing Chicken Chili 80
Italian Sausage and Veggie Soup Stew 82
Hearty Corn, Potato, and Onion Chowder 84

with Shrimp
Seafood and Veggie Gumbo Stew 86
Freezer-to-Pot Broccoli, Corn, and Pepper Soup 88
Cattle Trail Chili 90
Vegetable Beef Soup 92
Coconut Curry Pork Bowls 94
77

Page:77
C HIC K E N A N D VEG G I E N O O D L E S O U P
Be sure to use bone-in chicken thighs. They add more “calorie-free” flavor and the
meat is so tender it falls off the bone!
Nonstick cooking spray, for preparing the 3 cups (720 ml) reduced-sodium
cooking pot chicken broth
1 teaspoon canola oil 3/4 teaspoon poultry seasoning
1 cup (160 g) chopped onion 3 ounces (85 g) no-yolk egg noodles
1 cup (100 g) sliced celery 3 tablespoons (42 g) light butter with
1 pound (454 g) bone-in skinless chicken canola oil
thighs, trimmed of fat 1/2 teaspoon salt
1 cup (130 g) fresh or frozen sliced carrots 1/4 teaspoon black pepper

Page:78
METHOD
NUTRITION FACTS
cooking spray. Add the canola oil and tilt the pot to coat Amount per serving
the bottom lightly. Add the onion. Cook for 2 minutes.
Calories 280
Add the celery. Cook for 1 minute. Add the chicken,
carrots, chicken broth, and poultry seasoning. % Daily Value
natural pressure release for 5 minutes, then a quick Trans Fat 0g
pressure release.
3. When the valve drops, carefully remove the lid. Using a
slotted spoon, transfer the chicken to a plate. Add the Sodium 780mg 34%
noodles to the liquid in the pot. Total Carbohydrate 23g 8%
Dietary Fiber 2g 7%
time for 3 minutes. When the cook time ends, use a quick Total Sugars 5g
pressure release.
Added Sugars 0g
5. Remove the chicken from the bones and coarsely chop
Protein 20g
the meat. Add the chicken, butter, salt, and pepper to the
noodles. Stir to combine.
Vitamin D 0mcg
Calcium 46mg 4%
Iron 2mg 10%
Potassium 316mg 6%
SOUPS AND STEWS 79

Page:79
BUF FA L O W I N G C H I C K E N C H I L I
Chicken thighs, hot sauce, and blue cheese—an ever-popular combination. Use a
mild Louisiana hot sauce to bring out the flavors while controlling the heat.
Nonstick cooking spray, for coating 8 garlic cloves, minced

the chicken 3 tablespoons (45 ml) hot pepper sauce, such
2 tablespoons (30 ml) extra-virgin olive as Frank’s, divided
oil, divided 1 pouch (8.8-ounce, or 250 g) brown rice,
11/2 pounds (681 g) boneless skinless chicken such as Uncle Ben’s Ready Rice
thighs, trimmed of fat 1 ounce (28 g) crumbled reduced-fat
3 cups (720 ml) reduced-sodium blue cheese
chicken broth
2 cans (14.5 ounces, or 410 g, each) diced
fire-roasted tomatoes
Cook’s Note: May freeze any remaining chicken,

rice, and blue cheese in separate airtight containers
or baggies. Best if packaged in individual servings
for portion control.

Page:80
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, add 2 teaspoons Serving size (410g)
of olive oil and tilt the pot to coat the bottom lightly. Coat Amount per serving
half the chicken with cooking spray and add it to the pot.
Calories 340
Cook for 5 minutes without turning. Turn the chicken and
add the uncooked chicken, chicken broth, tomatoes, % Daily Value
garlic, and 2 tablespoons (30 ml) of hot sauce.
Total Fat 15g 19%
2. Lock the lid in place and close the seal valve. Press
the Cancel button. Press the Manual button to set the
cook time for 8 minutes. When the cook time ends, use Trans Fat 0g
a natural pressure release for 5 minutes, then a quick
pressure release.
3. When the valve drops, carefully remove the lid. Using a Sodium 790mg 34%
fork, stir the chili to break up the chicken in the pot. Stir Total Carbohydrate 20g 7%
in the remaining 1 tablespoon plus 1 teaspoon (20 ml) of
olive oil and 1 tablespoon (15 ml) of hot sauce. Dietary Fiber 2g 7%
4. Prepare the rice according to the package directions and Total Sugars 5g
divide it among 6 bowls. Top with equal amounts of the

Added Sugars 0g
chili and sprinkle evenly with the blue cheese.
Protein 27g
Yield: Makes 7 cups (2.1 kg) chicken mixture, about 2 cups

(280 g) rice, and 1/4 cup (28 g) cheese
Vitamin D 0mcg
Serves 6; about 1 cup (354 g) chicken mixture, 1/3 cup (47 g) Calcium 87mg 6%
rice, and 2 teaspoons (5 g) blue cheese per serving
Iron 3mg 15%
Potassium 311mg 6%
SOUPS AND STEWS 81

Page:81
ITA L IA N S AU S AG E AN D
V E GGI E S O U P S T EW
This throw-it-together hearty soup stew tastes like it’s been over a low simmer all
day long and it is so satisfying! The hot sausage is a multitasker . . . it adds a certain
level of heat, contains multiple herbs for seasoning, and contributes
some saltiness!
Nonstick cooking spray, for preparing the 1 can (14.5 ounces, or 410 g) diced fire-
cooking pot roasted tomatoes with garlic
3 hot Italian turkey sausage links (3 ounces, 1 cup (240 ml) water
or 85 g, each), casings removed 1/4 teaspoon dried fennel or Italian seasoning
1 cup (100 g) fresh or (124 g) frozen cut 1 medium zucchini, chopped
green beans
1 ounce (28 g) Asiago cheese, shredded
1 cup (130 g) fresh or frozen sliced carrots
1 package (8 ounces, or 225 g) sliced
mushrooms
Cook’s Note: For a thinner consistency,

add 1/2 cup (120 ml) water at the end
of the cook time.

Page:82
METHOD
NUTRITION FACTS
cooking spray. Add the sausage. Cook for 4 minutes, Amount per serving
stirring frequently. Add the green beans, carrots,
Calories 200
mushrooms, tomatoes, water, and fennel.
% Daily Value
Cancel button. Press the Manual button to set the cook Total Fat 10g 13%
3. When the valve drops, carefully remove the lid. Stir in Trans Fat 0g
the zucchini. Press the Cancel button. Select Sauté/ Cholesterol 45mg 15%
Browning + more. Bring the soup stew to a boil. Cook,
uncovered, for 3 minutes, or until the zucchini is just Sodium 700mg 30%
crisp-tender. Total Carbohydrate 13g 5%
4. Top with the cheese before serving.

Total Sugars 7g
Added Sugars 0g
Protein 16g
Vitamin D 0mcg
Calcium 120mg 10%
Iron 3mg 15%
Potassium 710mg 15%
SOUPS AND STEWS 83

Page:83
HE A RTY C O R N, POTATO, AN D O N I O N
C HOW DE R W I T H S H R I MP
Little yellow Yukon gold potatoes are sold in mesh bags in the produce section of
major supermarkets, but if they’re not available, use the larger version cut into
1-inch (2.5 cm) chunks. Red potatoes may be substituted, but the yellow potatoes
add a buttery look to the dish.
1 tablespoon (15 ml) canola oil 2 teaspoons seafood seasoning, such as

2 cups (320 g) chopped onion Old Bay
3/4 cup (180 ml) water 1/2 cup (120 ml) 2% milk
8 ounces (225 g) petite Yukon gold potatoes, 1/3 cup (43 g) frozen green peas
cut into 1-inch (2.5 cm) chunks 2 tablespoons (28 g) light butter with
3/4 cup (124 g) frozen corn canola oil
1/8 teaspoon red pepper flakes (optional) 1/4 teaspoon salt
12 ounces (340 g) fresh or frozen shrimp, 1/4 teaspoon black pepper, or to taste
peeled and deveined 1/4 cup (25 g) chopped scallion

Page:84
METHOD
NUTRITION FACTS
and tilt the pot to coat the bottom lightly. Add the onion. Amount per serving
Cook for 4 minutes, or until beginning to turn golden
Calories 230
(do not let them become richly browned), stirring
frequently. Add the water, potatoes, corn, and red pepper % Daily Value
flakes (if using).
Total Fat 8g 10%
time for 5 minutes. When the cook time ends, use a quick Trans Fat 0g
pressure release.
3. When the valve drops, carefully remove the lid. Press
the Cancel button. Select Sauté/Browning + more. Sodium 660mg 29%
Bring the chowder to a boil. Add the shrimp and seafood Total Carbohydrate 24g 9%
seasoning. Return the mixture to a boil and cook for
4 minutes, stirring occasionally. Turn off the pressure Dietary Fiber 3g 11%
cooker. Stir in the milk, peas, butter, salt, and pepper. Let Total Sugars 6g
stand for 5 minutes to absorb the flavors. Serve topped
with the scallions. Added Sugars 0g
Protein 15g
Serves 4; 11/4 cups (355 g) per serving Vitamin D 0mcg
Calcium 108mg 8%
Iron 1mg 6%
Potassium 472mg 10%
SOUPS AND STEWS 85

Page:85
SEA F OO D A N D VEG G I E G U MBO S T EW
Many gumbos require expensive ingredients, such as crab. But in this recipe, mild
tilapia takes on the taste and texture of crab and leaves your wallet intact!
3 tablespoons (23 g) all-purpose flour 1 teaspoon garlic powder

1/4 cup (60 ml) canola oil 12 ounces (340 g) frozen tilapia fillets
11/2 cups (150 g) chopped celery 12 ounces (340 g) frozen peeled, deveined
3 cups (273 g) frozen pepper stir-fry medium shrimp
2 cans (14.5 ounces, or 410 g, each) stewed 1 pound (454 g) frozen cut okra
tomatoes 1 tablespoon (15 ml) hot sauce, such
2 cups (480 ml) water as Franks
11/2 tablespoons (11 g) seafood seasoning, 1 teaspoon salt

such as Old Bay, divided 4 cups (800 g) cooked brown rice or (740 g)
4 bay leaves cooked white rice
Cook’s Note: This is even better the next day and

leftovers freeze well for up to two months; freeze the
gumbo and rice separately. However, it’s best to freeze
in individual servings, if possible, for easy thawing and
portion control. May thaw in the refrigerator overnight
then reheat in a covered saucepan over low heat. Timing
will vary depending on how much is frozen.

Page:86
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, combine the flour Serving size (233g)
and canola oil in the pot. Cook for 10 minutes, stirring Amount per serving
constantly with a flat spatula until light brown.
Calories 220
2. Add the celery. Cook for 3 minutes, stirring frequently.
% Daily Value
Stir in the frozen pepper stir-fry, tomatoes, water,
1 tablespoon (7 g) of seafood seasoning, the bay leaves, Total Fat 6g 8%
and garlic powder.
time for 20 minutes. When the cook time ends, use a Cholesterol 50mg 17%
Sodium 690mg 30%
4. When the valve drops, carefully remove the lid. Add
the tilapia, shrimp, okra, hot sauce, salt, and remaining Total Carbohydrate 28g 10%
seafood seasoning.
Total Sugars 4g
time for 2 minutes. When the cook time ends, use a quick Added Sugars 0g
pressure release.
Protein 13g
6. When the valve drops, carefully remove the lid. Stir
and let stand, uncovered, for 15 minutes to thicken and
allow the flavors to develop. (Note: The ingredients will Vitamin D 1mcg 6%
continue to cook while standing.) Serve over the rice.
Calcium 82mg 6%
Yield: Makes 12 cups (2.8 kg) gumbo plus 4 cups (800 g) Iron 2mg 10%
cooked brown rice Potassium 435mg 10%
Serves 12; 1 cup (233 g) gumbo plus 1/3 cup (67 g) rice per
serving
SOUPS AND STEWS 87

Page:87
FR E E Z E R -TO - P OT BRO C C O L I ,
C O R N, A ND PE PP ER S O U P
This is one of those recipes you can always rely on when you’re short on time, but
really want a hot bowl of comfort.
4 cups (624 g) frozen broccoli florets 1 tablespoon (8 g) cornstarch

3 cups (315 g) frozen peppers and onions 1/2 teaspoon salt
2 cups (364 g) frozen mixed vegetables 1/4 teaspoon black pepper
1/2 cup (120 ml) water 3 ounces (85 g) shredded reduced-fat sharp
1/2 teaspoon dried thyme Cheddar cheese
1 bay leaf 11/2 ounces (43 g) crumbled reduced-fat

blue cheese
1/8 teaspoon red pepper flakes
2 cups (480 ml) 2% milk, divided

Page:88
METHOD
NUTRITION FACTS
1. In the pressure cooker cooking pot, combine the frozen
broccoli, peppers and onions, mixed vegetables, water, Serving size (514 g)
thyme, bay leaf, and red pepper flakes. Amount per serving
2. Lock the lid in place and close the seal valve. Press the Calories 270
% Daily Value
3. When the valve drops, carefully remove the lid. Press the Total Fat 9g 12%
Cancel button. Select Sauté/Browning + more. In a small Saturated Fat 6g 30%

bowl, whisk 1/4 cup (60 ml) of milk and the cornstarch
until the cornstarch dissolves. Stir this slurry into the Trans Fat 0g
broccoli mixture along with 3/4 cup (180 ml) of milk. Bring Cholesterol 30mg 10%
to a boil. Boil for 1 minute, stirring constantly.
Sodium 690mg 30%
4. Turn off the pressure cooker. Stir in remaining 1 cup (240
ml) of milk, the salt, and pepper. Gradually stir in the Total Carbohydrate 27g 10%
cheeses. Serve topped with the parsley.

Total Sugars 13g

Yield: Makes 6 cups (2 kg)
Added Sugars 0g
Protein 17g
Vitamin D 2mcg 10%
Calcium 426mg 35%
Iron 1mg 6%
Potassium 338mg 8%
SOUPS AND STEWS 89

Page:89
CATTL E T R AI L C H I L I
The touch of honey doesn’t add sweetness here, but acts as a blender providing
overall mellowness to the dish. As with most chilis, the flavors are even better the
next day!
1 tablespoon (15 ml) canola oil 3 tablespoons (23 g) chili powder

1 pound (454 g) 93% fat-free ground turkey 11/2 tablespoons (11 g) ground cumin
11/2 cups (240 g) chopped onion 2 teaspoons dried oregano leaves
1 can (14.5 ounces, or 410 g) stewed 1 teaspoon garlic powder
tomatoes 1 tablespoon (20 g) honey
2 tablespoons (32 g) tomato paste 1/2 teaspoon salt
1 can (15 ounces, or 425 g) no-salt-added 1/2 cup (8 g) chopped fresh cilantro or
dark red kidney beans, drained and rinsed (30 g) parsley
12 ounces (360 ml) light beer, such as
Miller Lite
Cook’s Note: Lightly coat the measuring spoon with

cooking spray before measuring the honey. It prevents the
honey from sticking to the spoon so it releases quickly!
It’s best to freeze in individual servings,

if possible, for easy thawing and portion control.
May thaw in the refrigerator overnight then reheat in
a covered saucepan over low heat. Timing will vary
depending on how much is frozen.

Page:90
METHOD
NUTRITION FACTS
and tilt the pot to coat the bottom lightly. Add the ground Amount per serving
turkey. Cook for 4 minutes, or until browned, stirring
Calories 260
occasionally. Add the onion, tomatoes, tomato paste,
kidney beans, beer, chili powder, cumin, oregano, and % Daily Value
garlic powder.
Total Fat 10g 13%
honey and salt. Serve garnished with the cilantro. Sodium 570mg 25%

Yield: Makes 7 cups (about 2.2 kg)
Serves 7; about 1 cup (308 g) per serving Total Sugars 7g
Added Sugars 3g 6%
Protein 19g
Vitamin D 0mcg
Calcium 89mg 6%
Iron 3mg 15%
Potassium 526mg 10%
SOUPS AND STEWS 91

Page:91
V E GE TA BL E BE EF S O U P
When buying chuck, the purchased weight needs to be about 8 ounces (225 g)
more than the recipe calls for. Even lean chuck has to be trimmed. This soup, like
most soups, tastes even better the next day.
2 tablespoons (30 ml) extra-virgin olive oil, 1 cup (240 ml) water
divided 3 packets (0.14 ounce, or 4 g, each) sodium-
11/2 pounds (679 g) boneless lean beef chuck, free beef bouillon granules
trimmed of fat and cut into 1-inch 1 tablespoon (3 g) dried oregano leaves
(2.5 cm) cubes
4 cups (360 g) coarsely chopped green
1 package (14 ounces, or 395 g) frozen pepper cabbage
stir-fry
3 tablespoons (45 g) ketchup
2 cups (200 g) fresh or (248 g) frozen green
1 tablespoon (15 ml) Worcestershire sauce
beans, cut into 2-inch (5 cm) pieces
1 teaspoon salt
1 cup (130 g) fresh or frozen sliced carrots
1 can (14.5 ounces, or 410 g) stewed
tomatoes
Cook’s Note: It’s best to freeze in individual servings,

if possible, for easy thawing and portion control. May
thaw in the refrigerator overnight then reheat in a covered
saucepan over low heat. Timing will vary depending
on how much is frozen.

Page:92
METHOD
NUTRITION FACTS
to preheat the cooking pot. Once hot, add 1 tablespoon Serving size (321g)
(15 ml) of olive oil and tilt the pot to coat the bottom Amount per serving
lightly. Add half the beef. Cook for 5 minutes without
Calories 250
stirring. Stir in the remaining beef and top it with the
frozen pepper stir-fry, green beans, carrots, tomatoes, % Daily Value
water, bouillon granules, and oregano.
Total Fat 9g 12%
3. When the valve drops, carefully remove the lid. Add
the cabbage, ketchup, Worcestershire sauce, salt, and Sodium 720mg 31%
remaining 1 tablespoon (15 ml) of olive oil. Total Carbohydrate 16g 6%
time for 4 minutes. When the cook time ends, use a Total Sugars 10g
natural pressure release for 15 minutes, then a quick

Added Sugars 2g 4%
pressure release.
Protein 24g
5. When the valve drops, carefully remove the lid and serve.
Yield: Makes about 10 cups (1.9 kg) Vitamin D 0mcg
Serves 6; about 12/3 cups (321 g) per serving Calcium 69mg 6%
Iron 3mg 15%
Potassium 335mg 8%
SOUPS AND STEWS 93

Page:93
C OC O N UT CU R RY PO R K BOW L S
This is definitely the perfect way to debone effortlessly. The pork literally falls off
the bones while cooking so all you have to do is remove them from the pot and give
everything a quick stir to break down the larger pieces.
2 cups (182 g) frozen pepper stir-fry 2 teaspoons roasted red chili paste
1 can (8 ounces, or 225 g) pineapple tidbits in 1 cup (240 ml) light coconut milk
juice, drained 1/2 cup (65 g) frozen green peas
1/3 cup (50 g) raisins 2 teaspoons grated peeled fresh ginger
1 cup (240 ml) reduced-sodium chicken 1/2 teaspoon salt
broth, divided
1/4 cup (4 g) chopped fresh cilantro leaves
11/2 tablespoons (9 g) curry powder
1 pouch (8.8 ounce, or 250 g) brown rice,
1 teaspoon garlic powder such as Uncle Ben’s Ready Rice
2 bone-in pork sirloin chops (6 ounces, or
170 g, each), trimmed of fat

Page:94
METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the frozen
pepper stir-fry, pineapple, raisins, 3/4 cup (180 ml) of Serving size (371g)
chicken broth, the curry powder, and garlic powder. Top Amount per serving
with the pork chops. In a small bowl, stir together the
Calories 330
remaining 1/4 cup (60 ml) of broth and the chili paste.
Spoon this over the pork. % Daily Value
3. When the valve drops, carefully remove the lid. Remove Trans Fat 0g
the bones from the pot. Stir in the coconut milk, peas, Cholesterol 40mg 13%
ginger, salt, and cilantro. (Note: Stirring the mixture will
help break the pork into smaller pieces.) Sodium 550mg 24%
4. Prepare the rice according to the package directions. Total Carbohydrate 45g 16%
Spoon equal amounts of the rice into 4 bowls and spoon

Dietary Fiber 2g 7%
the pork curry mixture on top.
Total Sugars 15g
Yield: Makes 4 cups (1.2 kg) pork mixture plus about 2 cups Added Sugars 0g
(250 g) rice
Protein 18g
Serves 4; 1 cup (308 g) pork mixture plus about

1/2 cup (63 g) rice per serving
Vitamin D 0mcg
Calcium 24mg 2%
Iron 1mg 6%
Potassium 469mg 10%
SOUPS AND STEWS 95

Page:95
P R OT E I N A N D
V E G E TA B L E
C O M B I N AT I O N
DINNERS
There has been a great deal of emphasis on recipes to
incorporate a variety of green, yellow, and red vegetables
into more and more dishes. This emphasis helps to keep
the calorie count low while providing generous serving
sizes. Some are served in layers while others are tossed
together. Variety, color, and texture all play important
nutritional roles adding interest and character, too.
Try using vegetables as a base instead of the higher-
calorie, higher-carb ingredients, such as pasta and rice
for a change. You’ll be surprised how the new flavor
combinations will satisfy and your meals will become
even more interesting!

Page:96
Picante Chicken on Yellow Squash 98
Greek Lemon Chicken with Asparagus 100
Italian Sausage–Stuffed Peppers 102
Italian Meatballs and Simple Sauce 104

on Zucchini Noodles
Flank Strips with Sweet Balsamic Glaze on Arugula 106
Tender Pork Chops in Rich Onion Sauce 108
97

Page:97
P ICA N T E C H I C K E N
O N Y EL L OW S QUAS H
Who needs rice?! Lightly browning the squash and onion creates a rich and colorful
base for this smoky enchilada-tasting dish.
Nonstick cooking spray, for preparing the 1/2 cup (120 ml) water
cooking pot 4 boneless skinless chicken thighs (about 1
12 ounces (340 g) yellow crookneck squash, pound, or 454 g, total), trimmed of fat
thinly sliced 1 cup (240 ml) picante sauce
1/3 cup (53 g) chopped onion 1 teaspoon smoked paprika
1/4 teaspoon black pepper 1/2 teaspoon sugar

Page:98
METHOD
NUTRITION FACTS
cooking spray. Add the squash, onion, and pepper. Cook Amount per serving
for 5 minutes, or until just crisp-tender and beginning to
Calories 200
lightly brown, stirring frequently. Transfer the mixture to
a plate and cover with aluminum foil to keep warm. % Daily Value
2. Add the water to the cooking pot, scraping up any Total Fat 8g 10%
browned bits from the bottom of the pot. Add the
chicken, picante sauce, and paprika.
Cancel button. Press the Manual button to set the cook Cholesterol 75mg 2%
pressure release. Sodium 570mg 25%
4. When the valve drops, carefully remove the lid. Using a Total Carbohydrate 9g 3%
slotted spoon, remove the chicken and place it on the

Dietary Fiber 2g 7%
squash mixture. Re-cover and set aside.
Total Sugars 6g
Stir the sugar into the sauce and bring it to a boil. Boil for Added Sugars 1g 2%
5 minutes, or until reduced to 1 cup (240 ml) of liquid.
Protein 22g
Spoon the sauce over the chicken and squash.
Yield: Makes 3 cups (408 g) squash, 12 ounces (340 g) Vitamin D 0mcg

cooked chicken, and 1 cup (240 ml) sauce
Calcium 30mg 2%
Serves 4; 3/4 cup (102 g) squash, 3 ounces Iron 2mg 10%

(85 g) cooked chicken, and 1/4 cup (60 ml) sauce per serving
Potassium 362mg 8%
PROTEIN AND VEGETABLE COMBINATION DINNERS 99

Page:99
GR E E K L EM O N C H I C K E N
W ITH AS PAR AG U S
This is a reverse marinade . . . the assertive ingredients are added at the end and
the chicken soaks up the flavors while resting briefly.
2 teaspoons salt-free grilling blend 2 tablespoons (30 ml) fresh lemon juice
1 teaspoon paprika 1 tablespoon (15 ml) extra-virgin olive oil
8 bone-in skinless chicken thighs (about 21/4 1 garlic clove, minced
pounds, or 1 kg, total) 2 teaspoons dried dill
1/2 cup (120 ml) dry white wine 1/2 teaspoon dried oregano leaves
1/2 cup (120 ml) water 1/2 teaspoon salt
2 teaspoons grated lemon zest 1 pound (454 g) fresh or frozen cut asparagus

Page:100
METHOD
NUTRITION FACTS
1. In a small bowl, stir together the seasoning blend and
paprika. Sprinkle the spices evenly over the smooth Serving size (267g)
side of the chicken. Pour the white wine and water into Amount per serving
the pressure cooker cooking pot. Top with the chicken
Calories 330
pieces, overlapping them slightly.
% Daily Value
Manual button to set the cook time for 20 minutes. When Total Fat 14g 18%
10 minutes, then a quick pressure release.
3. When the valve drops, carefully remove the lid. Using a Trans Fat 0g
slotted spoon, remove the chicken and place it smooth- Cholesterol 175mg 58%
side up on a rimmed platter or in a shallow pasta bowl.
Sodium 620mg 27%
4. In a small bowl, whisk the lemon zest, lemon juice, olive
oil, and garlic. Drizzle this all over the chicken. Sprinkle Total Carbohydrate 13g 5%
it evenly with the dill, oregano, and salt. Cover with

aluminum foil and let rest for 10 minutes to absorb
the flavors. Total Sugars 4g
5. Meanwhile, press the Cancel button on the cooker. Select Added Sugars 0g
Sauté/Browning + more. Bring the liquid in the pot to a
Protein 37g
boil. Add the asparagus. Return the mixture to a boil and
cook for 2 to 3 minutes, or until crisp-tender. Remove
with a slotted spoon and arrange around the chicken.
Vitamin D 0mcg
Yield: Makes 8 chicken thighs and about 4 cups (275 g) Calcium 44mg 4%
asparagus Iron 4mg 20%
Serves 4; 2 chicken thighs and about 1 cup (105 g) asparagus Potassium 549mg 10%
per serving

Page:101
ITA LIA N S AUS AG E – S T U F F ED PE PP ER S
When purchasing bell peppers, choose the wider, fatter variety rather than the
narrower ones. They’re easier to fill and keep their balance while cooking.
12 ounces (340 g) ground Italian 1 large egg

turkey sausage 1/8 teaspoon red pepper flakes
4 large bell peppers, any color; tops cut off, 1 cup (240 ml) water
chopped, and reserved; seeded
1 ounce (28 g) shredded part-skim
1/4 cup (20 g) oats, any variety mozzarella cheese
3/4 cup (184 g) no-salt-added tomato 2 tablespoons (12.5 g) grated
sauce, divided Parmesan cheese

Page:102
METHOD
NUTRITION FACTS
1. In a medium bowl, mix together the turkey sausage,
chopped pepper tops, oats, 1/4 cup (61 g) of tomato Serving size (325g)
sauce, the egg, and red pepper flakes. Divide the turkey Amount per serving
mixture into 4 portions, and stuff each pepper with
Calories 280
1 portion.
% Daily Value
2. Place the water in the cooking pot and set a trivet in
the pot. Arrange the stuffed peppers on the trivet. Top Total Fat 14g 18%
each pepper with 2 tablespoons of the remaining
tomato sauce.
Manual button to set the cook time for 15 minutes. When Cholesterol 105mg 35%
the cook time ends, use a natural pressure release.
Sodium 700mg 30%
4. When the valve drops, carefully remove the lid. Top the
peppers with equal amounts of the mozzarella and Total Carbohydrate 17g 6%
Parmesan cheeses.
Total Sugars 8g
Yield: Makes 4 stuffed peppers
Added Sugars 0g
Serves 4; 1 stuffed pepper per serving
Protein 22g
Vitamin D 0mcg
Calcium 119mg 10%
Iron 3mg 15%
Potassium 343mg 8%

Page:103
ITA L IA N M E AT BAL L S AN D S I MP L E
S AUC E O N Z U C C H I N I N O O D L ES
When buying prepared spaghetti sauce, look for those that contain the lowest
sodium. You have more control over your sodium intake that way . . . even if you
need to add a bit more salt to the final dish.
Nonstick cooking spray, for preparing the 1/2 teaspoon dried fennel
cooking pot 1/4 teaspoon red pepper flakes
12 ounces (340 g) 93% lean ground turkey 2 cups (500 g) prepared lower-sodium
3.5-ounce (100 g) Italian turkey sausage link, spaghetti sauce, such as Prego Heart Smart
casing removed 1/2 cup (120 ml) red wine
2/3 cup (33 g) panko bread crumbs 2 teaspoons honey
1/2 cup (30 g) finely chopped fresh parsley 1 package (12 ounces, or 340 g) frozen
2 large eggs, beaten zucchini spirals
2 teaspoons dried basil 4 teaspoons (8 g) grated Parmesan cheese
1 teaspoon dried rosemary

Page:104
METHOD
NUTRITION FACTS
1. In a medium bowl, mix together the ground turkey,
sausage, bread crumbs, parsley, beaten eggs, basil, Serving size (402g)
rosemary, fennel, and red pepper flakes. Shape the Amount per serving
mixture into about 32 small (1-inch, or 2.5 cm) balls.
Calories 330
% Daily Value
more to preheat the cooking pot. Once hot, coat the pot
with cooking spray. Add the meatballs to the pot in a Total Fat 9g 12%
single layer. (Note: It will be snug.) Cook for 3 minutes
without turning.
3. In the medium bowl, stir together the spaghetti sauce Trans Fat 0g
and red wine. Pour the sauce evenly over the meatballs. Cholesterol 145mg 48%
Do not stir.
Sodium 680mg 30%
Cancel button. Press the Manual button to set the cook Total Carbohydrate 27g 10%
Dietary Fiber 1g 4%
pressure release.
Total Sugars 15g
5. When the valve drops, carefully remove the lid. Drizzle
the honey over all and gently toss to combine. Added Sugars 3g 6%
6. Meanwhile, cook the zucchini according to the package Protein 34g

directions. Serve the meatballs and sauce over the
zucchini and sprinkle with the Parmesan.
Vitamin D 1mcg 6%
Yield: Makes 32 meatballs, about 2 cups (500 ml) sauce, and Calcium 123mg 10%
about 3 cups (340 g) zucchini
Iron 4mg 20%
Serves 4; 8 meatballs, about 1/2 cup (125 ml) sauce, and
Potassium 717mg 15%
about 3/4 cup (85 g) zucchini per serving

Page:105
FLA N K S T R I PS W I T H S W EE T
B A LS A M IC G L AZ E O N ARU G U L A
By thinly slicing the beef before you cook it, the rich sweet sauce is able to
penetrate throughout every slice. Serve it over arugula to highlight the deep flavors!
11/4 pounds (568 g) flank steak, cut across the 1 tablespoon (15 ml) Worcestershire sauce
grain into thin strips 1 tablespoon (12.5 g) sugar
1 cup (240 ml) light beer 1/4 teaspoon salt
8 garlic cloves Pinch of cayenne pepper
2 tablespoons (30 ml) balsamic vinegar 4 cups (80 g) arugula
2 tablespoons (30 ml) light soy sauce

Page:106
METHOD
NUTRITION FACTS
1. In your pressure cooker cooking pot, combine the beef,
beer, and garlic. Serving size (105g)
Manual button to set the cook time to 10 minutes. When Calories 240
the cook time ends, use a natural pressure release.
% Daily Value
the beef and garlic and set aside. Reserve 1/4 cup (60 ml) Total Fat 8g 10%
of the cooking liquid and discard the rest. Saturated Fat 3g 15%

Trans Fat 0g
Return the reserved 1/4 cup (60 ml) of cooking liquid to
the pot and add the vinegar, soy sauce, Worcestershire Cholesterol 90mg 30%
sauce, sugar, salt, and cayenne. Bring the mixture to a

Sodium 570mg 25%
boil. Boil for 3 minutes.
5. Return the beef and garlic to the pot. Cook for 2 minutes,
or until glazed and the liquid has evaporated, stirring Dietary Fiber 0g
frequently. Serve the beef over the arugula.
Total Sugars 5g
Yield: Makes 12 ounces (340 g) cooked beef and Added Sugars 3g 6%
4 cups (80 g) arugula Protein 32g
Serves 4; 3 ounces (85 g) cooked beef and 1 cup (20 g) aru-

gula per serving Vitamin D 0mcg
Calcium 77mg 6%
Iron 3mg 15%
Potassium 580mg 10%

Page:107
TE N DE R P O R K C H O P S I N
R IC H O NI O N S AU C E
The secret seasoning in this dish is not a particular herb or spice . . . it’s the
browning of the onions!
Nonstick cooking spray, for preparing the of fat

cooking pot 2 teaspoons sodium-free beef bouillon
1 teaspoon canola oil granulates
2 cups (320 g) thinly sliced onions 3/4 teaspoon black pepper
1 cup (240 ml) water 1/2 teaspoon paprika
1 teaspoon balsamic vinegar 1/2 teaspoon garlic powder
4 bone-in pork loin chops (8 ounces, or 225 g, 1/2 teaspoon salt, divided
each), about 1-inch (2.5 cm) thick, trimmed 1/4 teaspoon sugar

Page:108
METHOD
NUTRITION FACTS
cooking spray. Add the canola oil and tilt the pot to coat Amount per serving
the bottom lightly. Add the onions. Cook for 10 minutes,
Calories 240
stirring occasionally. Stir in the water and vinegar.
Place the pork chops on top. Sprinkle with the bouillon % Daily Value
granules, pepper, paprika, garlic powder, and 1/4 teaspoon
Total Fat 7g 9%
of salt.
natural pressure release for 10 minutes, then a quick
3. When the valve drops, carefully remove the lid. Add Total Carbohydrate 8g 3%
the remaining 1/4 teaspoon of salt and the sugar to the
mixture in the pot. Stir, making sure the pork chops are Dietary Fiber 1g 4%
covered with the onion mixture. Total Sugars 4g

Added Sugars 0g
Bring the mixture to a boil. Cook for 10 minutes, or until
the onion mixture is slightly thickened and reduced to Protein 35g
1 cup (100 g).
Vitamin D 1mcg 6%
Yield: Makes 4 pork chops and 1 cup (100 g) onion mixture
Calcium 47mg 4%
Serves 4; about 5 ounces (140 g) cooked pork and 1/4 cup
Iron 1mg 6%
(25 g) onion mixture per serving
Potassium 683mg 15%

Page:109
SW E E T S A N D
DESSERTS
Low calorie desserts don’t have to taste “light” … not at
all! Nor do they have to take a lot of time to make. And
with these recipes, there is absolutely no need to turn on
a big oven to bake your desserts. The pressure cooker
does the work and keeps the heat out of the kitchen!

Page:110
Apple Halves with Vanilla “Cream” Sauce 112
Apple-Cranberry Oat Crumble 114
Banana Chocolate Chip Peanut Butter Wedges 116
Upside-Down Chocolate-Crusted Cheesecake 118
Lemon-Berry Bread Pudding 120
Pumpkin Pot 122
111

Page:111
A P P LE H ALVE S W I T H
VA N ILLA “ C R EAM” S AU C E
This dish actually has two sauces: One is a simple sweet cream sauce made in
the pot before the apples are cooked and the other is a reduction of the pan juices
made after the apples are cooked. The apples are drizzled with one and surrounded
by the other!
1 cup (240 ml) 2% milk 2 large (about 1 pound, or 454 g, total) red
1 tablespoon (8 g) cornstarch apples such as Envy or Honeycrisp, halved
and cored
2 tablespoons (25 g) sugar
1/4 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 tablespoon (14 g) light butter with canola oil
1 cup (240 ml) water

Page:112
METHOD
NUTRITION FACTS
to preheat the cooking pot. In a small bowl, whisk the Serving size (159g)
milk and cornstarch until the cornstarch dissolves. Once Amount per serving
the pot is hot, pour the milk mixture and sugar into the
Calories 120
pot. Bring to a boil. Boil for 1 minute, or until thickened.
Return the milk mixture to the small bowl, whisk in the % Daily Value
vanilla, and refrigerate until serving.
Total Fat 2.5g 3%
2. Add the water to the cooking pot and set a trivet in the
pot. Place the apples, flat-side up, on the trivet. Sprinkle
evenly with the cinnamon. Trans Fat 0g
3. Lock the lid in place and close the seal valve. Press the Cholesterol 5mg 2%
time for 10 minutes. When the cook time ends, use a Sodium 50mg 2%
quick pressure release. Total Carbohydrate 23g 8%
4. When the valve drops, carefully remove the lid. Press the
Dietary Fiber 2g 7%
Cancel button. Select Sauté/Browning + more. Divide the
apples among 4 dessert bowls. Top with equal amounts Total Sugars 18g
of the butter. Remove the trivet from the pot.

Added Sugars 6g 12%
5. Bring the liquid in the pot to a boil. Boil for 7 minutes,
Protein 2g
or until reduced to 2 tablespoons (30 ml). Spoon the
reduced liquid over the apples and spoon the reserved
cream sauce around the apples.
Vitamin D 1mcg 6%
Yield: Makes 4 apple halves, 2 tablespoons (30 ml) syrup, Calcium 79mg 6%
and 1 cup (240 ml) cream sauce Iron 0mg 0%
Serves 4; 1 apple half, 11/2 teaspoons syrup, and 1/4 cup (60 Potassium 178mg 4%
ml) cream sauce per serving
SWEETS AND DESSERTS 113

Page:113
AP P LE -C R A N BE R RY OAT C RU M BL E
Get the flavors and texture of home-baked without having to heat up the oven
or kitchen or wait before you can actually eat it. Toasting the topping in the pressure
cooker cooking pot first, then topping the cooked apple mixture with it
are all that’s needed.
For Topping:
1/2 cup (40 g) quick cooking or (78 g) old- 1/8 teaspoon ground nutmeg
fashioned rolled oats 1 tablespoon (15 g) packed dark brown sugar
1 ounce (28 g) chopped pecans 1/4 teaspoon salt
1/4 teaspoon ground cinnamon
For Base:
1 cup plus 1 tablespoon (255 ml) water, 2 tablespoons (30 g) packed dark
divided brown sugar
3 cups (375 g) chopped apples 1 tablespoon (14 g) light butter with canola oil
2 tablespoons (15 g) dried cranberries, halved 1 teaspoon vanilla extract
11/2 teaspoons cornstarch

Page:114
METHOD
NUTRITION FACTS
1. To make the topping: On your pressure cooker, select
Sauté/Browning + more to preheat the cooking pot. Serving size (193g)
Once hot, add the oats, pecans, cinnamon, and nutmeg. Amount per serving
Cook for 5 minutes, stirring frequently. Stir in the brown
Calories 200
sugar and salt. Transfer the topping to a plate and
set aside. % Daily Value
2. To make the base: In the pressure cooker cooking pot, Total Fat 7g 9%
combine 1 cup (240 ml) of water, the apples, and dried
Saturated Fat 1g 5%
cranberries.
Cancel button. Press the Manual button to set the cook Cholesterol 0mg
4. When the valve drops, carefully remove the lid. Press Total Carbohydrate 33g 12%
the Cancel button. Select Sauté/Browning + more. In a

small bowl, whisk the remaining 1 tablespoon (15 ml) of
water and the cornstarch until the cornstarch dissolves. Total Sugars 20g
Stir this slurry into the fruit mixture along with the brown
Added Sugars 6g 12%
sugar. Bring to a boil. Boil for 1 minute, stirring constantly.
Turn off the pressure cooker. Stir in the butter and vanilla. Protein 2g
Transfer the fruit mixture to a shallow bowl or

casserole dish.
Vitamin D 0mcg
5. Top with the oat mixture and let stand 15 minutes to
absorb the flavors. Calcium 17mg 2%
Iron 1mg 6%
Yield: Makes 3 cups (772 g)
Potassium 175mg 4%
Serves 4; 3/4 cup (193 g) per serving

Page:115
B A NA NA C H O C O L AT E C H I P
P E A N UT BU T T E R W ED G ES
These thin cakelike wedges are topped with a layer of nut butter and served
smothered with chopped bananas and cinnamon sugar. You’ll feel like a kid again
with every bite!
Nonstick cooking spray, for preparing the pan 2 tablespoons (32 g) natural peanut butter or
1 package (7.4-ounce, or 210 g) chocolate almond butter
chip muffin mix 1 cup (150 g) chopped bananas
1/2 cup (120 ml) 2% milk 11/2 teaspoons sugar
1/8 teaspoon ground nutmeg 1/2 teaspoon ground cinnamon
1 cup (240 ml) water

Page:116
METHOD
NUTRITION FACTS
1. Coat an 8-inch (20 cm) spring form pan with cooking
spray and set aside. Serving size (65g)
2. In a medium bowl, stir together the muffin mix, milk, and Amount per serving
nutmeg just until blended. Do not overmix. Calories 170
3. Place the water in the cooking pot and set a trivet in the % Daily Value
pot. Pour the batter into the prepared pan. Wrap the
entire pan with aluminum foil. Make a foil sling by folding Total Fat 6g 8%
a 20-inch (50 cm)-long piece of foil in half lengthwise. Saturated Fat 2.5g 13%
Place the pan in the center of the sling and lower the
pan into the pot. Fold down the excess foil from the sling Trans Fat 0g
to allow the lid to close properly. (Note: The pan will fit Cholesterol 5mg 2%
snuggly in the cooking pot.)
Sodium 140mg 6%
Manual button to set the cook time for 10 minutes. When Total Carbohydrate 25g 9%

Dietary Fiber 1g 4%
5. When the valve drops, carefully remove the lid. Use the
Total Sugars 14g
sling to remove the pan from the cooking pot and place it
on wire rack. Remove the foil. Added Sugars 1g 2%
6. Using the back of a spoon, spread the peanut butter Protein 3g

evenly over the cake. Let cool completely. (Note: The
texture will change while cooling.)
Vitamin D 0mcg
7. Release and remove the sides of the pan. Cut the cake
into 8 wedges. Top with the bananas. In a small bowl, stir Calcium 94mg 8%
together the sugar and cinnamon and sprinkle evenly
Iron 2mg 10%
over all.
Potassium 88mg 2%
Yield: Makes one 8-inch (20 cm) snack cake
Serves 8; 1/8 cake and 2 tablespoons (18.75 g) bananas

per serving

Page:117
UP S I D E - D OW N
C HO C OLATE -CRU S T E D C H EE S E CAK E
Cheesecake with eggs, cream cheese, sugar, AND chocolate . . . really? By using
reduced-fat cream cheese, a small amount of sugar, only 1 egg yolk, and crumbling
a few chocolate cookies on top, you can have it all.
Nonstick cooking spray, for preparing the pan 1 teaspoon vanilla extract
12 ounces (340 g) light cream cheese, at 3 large eggs, at room temperature
room temperature 1 cup (240 ml) water
1/2 cup (115 g) 2% plain Greek yogurt 8 chocolate wafers, such as Nabisco Famous,
1/3 cup (67 g) sugar crushed
1 tablespoon (8 g) all-purpose flour 1 cup (15 g) fresh raspberries (optional)

Page:118
METHOD
NUTRITION FACTS
1. Coat an 8-inch (20 cm) springform pan with cooking
2. In a blender, combine the cream cheese, yogurt, sugar, Amount per serving
flour, vanilla, and 1 egg. Separate the remaining 2 eggs Calories 170
and add the egg whites to the blender. Discard the
% Daily Value
remaining yolks, or save for another use. Purée the
ingredients until blended. Total Fat 8g 10%
3. Place the water in the cooking pot and set a trivet in the Saturated Fat 4.5g 23%
pot. Pour the cheesecake batter into the prepared pan.
Wrap the entire pan with aluminum foil. Make a foil sling Trans Fat 0g
by folding a 20-inch (50 cm)-long piece of foil in half Cholesterol 50mg 17%
lengthwise. Place the pan in the center of the sling and
lower the pan into the pot. Fold down the excess foil from Sodium 230mg 10%
the sling to allow the lid to close properly. (Note: The pan Total Carbohydrate 18g 7%
will fit snuggly in the cooking pot.)
Dietary Fiber 0g
Manual button to set the cook time for 23 minutes. When Total Sugars 14g
the cook time ends, use a natural release.

Added Sugars 8g 16%
5. When the valve drops, carefully remove the lid. Let the
Protein 7g
cheesecake rest for 5 minutes in the cooking pot. Use
the foil sling to remove the cheesecake from the pot
and place it on a wire rack to cool for 1 hour. Cover and
Vitamin D 0mcg
refrigerate overnight, or for at least 8 hours, before
serving. Calcium 81mg 6%
6. Release and remove the sides of pan. Cut the cheesecake Iron 0mg
into 8 wedges and sprinkle each with an equal amount of
Potassium 145mg 4%
crushed cookies. Top with the fresh raspberries,
if desired.
Yield: Makes one 8-inch (20 cm) cheesecake
Serves 8; 1/8 cake and 1 cookie per serving

Page:119
L E M ON -B E R RY BR E AD PU D D I N G
You don’t often think of a dessert as providing much in the way of protein, but this
one is deliciously packed with 7 grams in every serving!
For Bread Pudding:

Nonstick cooking spray, for preparing 11/2 teaspoons grated lemon zest
the ramekins 1/8 teaspoon ground cinnamon
1/2 cup (120 ml) 2% milk 4 ounces (115 g) French bread, cut into 1-inch
2 large eggs (2.5 cm) cubes
11/2 teaspoons vanilla extract 1 cup (240 ml) water
For Sauce:
1/3 cup (80 ml) water 1 tablespoon (15 ml) fresh lemon juice
3 tablespoons (37.5 g) sugar 2 teaspoons light butter with canola oil
2 teaspoons cornstarch 1 cup (170 g) quartered fresh strawberries or
1 teaspoon grated lemon zest (145 g) blueberries

Page:120
METHOD
NUTRITION FACTS
1. To make the bread pudding: In a medium bowl, whisk the
milk, eggs, vanilla, lemon zest, and cinnamon. Add the Serving size (140g)
bread cubes and toss gently until well coated. Amount per serving
2. Coat four 6-ounce (170 g) ramekins or custard cups with Calories 200
cooking spray. Equally divide the bread pudding among
% Daily Value
the prepared ramekins. Wrap each ramekin entirely with
aluminum foil. Total Fat 4.5g 6%
3. Place the water in the cooking pot and set a trivet in Saturated Fat 1.5g 8%
the pot. Place 3 ramekins on the trivet and place the
remaining ramekin on top. Trans Fat 0g
4. Lock the lid in place and close the seal valve. Press the Cholesterol 95mg 32%

Sodium 240mg 10%
10 minutes, then a quick pressure release. Total Carbohydrate 30g 11%
5. When the valve drops, carefully remove the lid. Using Dietary Fiber 1g 4%
rubber-tipped tongs or a think dish towel, remove
Total Sugars 14g
the ramekins from the pot and place them on a wire
rack. Remove the foil and let stand for 10 minutes to Added Sugars 10g 20%
cool slightly.
Protein 7g
6. To make the sauce: Meanwhile, in a small bowl, combine
the water, sugar, cornstarch, lemon zest, and lemon juice.
Stir until the cornstarch dissolves completely. Vitamin D 1mcg 6%
7. Remove the trivet from the pot and discard the water. Calcium 73mg 6%
Press the Cancel button. Select Sauté/Browning + more
Iron 2mg 10%
to preheat the cooking pot. Once hot, add the sauce.
Bring to a boil. Boil for 1 minute, or until thickened, Potassium 174mg 4%
stirring constantly. Pour the sauce back into the small
bowl. Stir in the butter and let cool slightly. Top the bread
pudding with equal amounts of the sauce and berries.
Yield: Makes 4 bread puddings, 1/2 cup (120 ml) sauce, and 1
cup (170 g) strawberries
Serves 4; 1 bread pudding, 2 tablespoons (30 ml) sauce, and

1/4 cup (42.5 g) berries per serving

Page:121
P UM P K I N P OT
Made in a pan, but scooped like a pudding . . . this technique keeps things simple
without using a lot of pans or dishes. You can find vanilla, butter, and nut flavoring
next to the vanilla extract in your supermarket’s spice aisle. It gives a butterscotch
flavor to dishes.
Nonstick cooking spray, for preparing the pan 2 tablespoons (30 g) packed brown sugar
1/2 cup (55 g) chopped pecans 1/2 teaspoon ground cinnamon
8 ginger snap cookies, crushed 1/4 teaspoon ground nutmeg
1 can (15 ounces, or 425 g) solid-pack 1/4 teaspoon ground ginger
pumpkin 1/4 teaspoon salt
1/2 cup (120 ml) fat-free sweetened 1/2 teaspoon vanilla, butter, and nut flavoring
condensed milk or 1 teaspoon vanilla extract
1 large egg 1 cup (240 ml) water

Page:122
METHOD
NUTRITION FACTS
1. Coat an 8-inch (20 cm) spring form pan with cooking
2. On your pressure cooker, select Sauté/Browning + more Amount per serving

to preheat the cooking pot. Once hot, add the pecans. Calories 170
Cook for 5 minutes, stirring frequently, until fragrant.
% Daily Value
Transfer the pecans to a cutting board and finely chop.
Set aside in a small bowl and stir in the crushed ginger Total Fat 7g 9%
snaps. Turn off the pressure cooker.
Saturated Fat 1g 5%
3. In a medium bowl, combine the remaining ingredients
except the water. Stir until well blended. Trans Fat 0g
4. Place the water in the cooking pot and set a trivet in the Cholesterol 25mg 8%
pot. Pour the pumpkin mixture into the prepared pan.

Sodium 140mg 6%
Wrap the entire pan with aluminum foil. Make a foil sling
by folding a 20-inch (50 cm)-long piece of foil in half Total Carbohydrate 26g 9%
lengthwise. Place the pan in the center of the sling and

Dietary Fiber 2g 7%
lower the pan into the pot. Fold down the excess foil from
the sling to allow the lid to close properly. (Note: The pan Total Sugars 19g
will fit snuggly in the cooking pot.)

Added Sugars 3g 6%
Protein 4g
6. When the valve drops, carefully remove the lid. Use the Vitamin D 0mcg
foil sling to remove the pan and place it on a wire rack.
Calcium 81mg 6%
Remove the foil and let stand for 1 hour. Refrigerate for
4 hours. Iron 2mg 10%
7. Spoon the chilled pumpkin mixture into individual Potassium 177mg 4%

dessert cups and top with equal amounts of the
pecan mixture.
Yield: Makes about 4 cups (77 g)
Serves 8; about 1/2 cup (97 g) per serving. Cover and refriger-
ate any leftovers for up to 24 hours.

Page:123
AC K N OW L E D G M EN T S
To Dan Rosenberg, my editorial director, whose support and belief in me over the years
has blossomed into a strong, forward-thinking relationship—it’s fun working with you, Dan!
To Melanie McKibbin, my office manager, who swoops in, handles the office concerns
and keeps me and the office in smooth running order. Thanks to your professionalism…and a
smile—you add calm collectiveness to the daily chaos of it all! A good chaos, though!
To Sylvia Vollmer, my right hand in the kitchen. Thank goodness you provide eagerness
and willingness to be by my side during the longest days that flow over into longer nights
sometimes. You’re always trying to figure out ways to contribute and conscientious enough
to make sure things are “in order” at the end of your day so I can keep going and “function”
after you clock out!
A B OUT T H E AU T H O R
Nancy S. Hughes writes for a wide range of health and food magazines and is the author
of seventeen cookbooks, with a focus on low-calorie cooking for weight loss, heart-healthy
cooking, diabetic cooking, and cooking with kitchen appliances. She lives in the Mobile,
Alabama, area.

Page:124
INDEX
Almond butter, in Banana Chocolate Flank Strips with Sweet Balsamic Curried Chicken Salad on Melon,
Chip Peanut Butter Wedges, 116–117 Glaze on Arugula, 106–107 30–31
Almonds Lime’d Flank Tortillas with guaca- Flank Strips with Sweet Balsamic
Asian Two-Grain Bowl, 56–57 mole, 20–21 Glaze on Arugula, 106–107
Curried Chicken Salad on Melon, Shredded Brisket Po’ Boys, 18–19 Middle Eastern Spiced Tomato
30–31 Vegetable Beef Soup, 92–93 Couscous, 58–59
Middle Eastern Spiced Tomato Beer Pork Roast with Root Vegetables
Couscous, 58–59 Cattle Trail Chili, 90–91 Au Jus, 72–73
Apples Flank Strips with Sweet Balsamic Two-Cheese Cauliflower Rotini,
Apple Halves with Vanilla “Cream” Glaze on Arugula, 106–107 60–61
Sauce, 112 Bell pepper Celery
Apple-Cranberry Oat Crumble, Asian Two-Grain Bowl, 56–57 Chicken and Veggie Noodle Soup,
114–115 Beef Hoagies, 24–25 78–79
Arugula, Flank Strips with Sweet Bal- Burgundy Beef with Sweet Potato Fall-Apart Pot Roast and Vegeta-
samic Glaze on, 106–107 Mash, 66–67 bles, 70–71
Asparagus, Greek Lemon Chicken with Italian Sausage-Stuffed Peppers, Fiesta Bright Rice Salad, 40–41
Asparagus, 100–101 102–103 Seafood and Veggie Gumbo Stew,
Avocado Louisiana Sausage and Pepper 86–87
Fiesta Bright Rice Salad, 40–41 “Dirty” Rice, 54–55 Cheese
Fresh Lemon-Ginger Salmon Sausage Pepper Pasta Pot, 50–51 Asiago, in Italian Sausage and
Salad, 34–35 So Sloppy Joes, 22–23 Veggie Soup Stew, 82–83
Tender Pork on Corn Tortillas with Two-Cheese Cauliflower Rotini, blue cheese
Avocado Mash, 26–27 60–61 Buffalo Wing Chicken Chili,
Warm Quinoa and Kale Black Bean Bibb lettuce, in Spiced Orange Chicken 80–81
Bowls, 64–65 Bibb Wraps, 14–15 Freezer-to-Pot Broccoli, Corn,
Blueberries, in Lemon-Berry Bread and Pepper Soup, 88–89
Bacon, in Smoky Bacon and Pork Gou- Pudding, 120–121 cheddar
lash on Rice, 74–75 Boston lettuce, in Spiced Orange Chick- Freezer-to-Pot Broccoli, Corn,
Balsamic vinegar en Bibb Wraps, 14–15 and Pepper Soup, 88–89
Cheater’s BBQ Chicken, 16–17 Bread Pudding, Lemon-Berry, 120–121 Shepherd’s Pie In A Pot, 52–53
Flank Strips with Sweet Balsamic Bread, getting more bread “surface” for Two-Cheese Cauliflower Rotini,
Glaze on Arugula, 106–107 sandwiches, 9 60–61
Shredded Brisket Po’ Boys, 18–19 Broccoli Cheesy Chicken and Poblano Rice,
So Sloppy Joes, 22–23 Broccoli Walnut Rice Bowls, 62–63 44–45
Banana Chocolate Chip Peanut Butter Freezer-to-Pot Broccoli, Corn, and feta
Wedges, 116–117 Pepper Soup, 88–89 Fresh Cucumber, Feta, Lentil
Bay leaves Salad, 36–37
Seafood and Veggie Gumbo Stew, Cabbage, in Vegetable Beef Soup, 92–93 Lemon-Mint Chicken Couscous
86–87 Cantaloupe, in Curried Chicken Salad on Salad, 32–33
Shredded Brisket Po’ Boys, 18–19 Melon, 30–31 Fiesta Bright Rice Salad, 40–41
BBQ Chicken, 16–17 Capers, in Lemon-Mint Chicken Cous- Italian Sausage-Stuffed Peppers,
Beans cous Salad, 32–33 102–103
black, in Warm Quinoa and Kale Carrots mozzarella, in Italian Sau-
Black Bean Bowls, 64–65 Chicken and Veggie Noodle Soup, sage-Stuffed Peppers, 102–103
kidney, in Cattle Trail Chili, 90–91 78–79 Parmesan
Beef. see also ground beef Fall-Apart Pot Roast and Vegeta- Italian Meatballs and Simple
Beef and Mushroom Stroganoff, bles, 70–71 Sauce on Zucchini Noodles,
68–69 Italian Sausage and Veggie Soup 104–105
Beef Hoagies, 24–25 Stew, 82–83 Italian Sausage-Stuffed Pep-
Burgundy Beef with Sweet Potato Vegetable Beef Soup, 92–93 pers, 102–103
Mash, 66–67 Cauliflower, in Two-Cheese Cauliflower Two-Cheese Cauliflower Rotini,
Fall-Apart Pot Roast and Vegeta- Rotini, 60–61 60–61
bles, 70–71 Cayenne pepper Cherries (dried), in Chicken and Wild
Cheater’s BBQ Chicken, 16–17 Rice Pilaf, 48–49
ABOUT THE AUTHOR 125

Page:125
Chicken breast Cranberries, in Apple-Cranberry Oat Greek yogurt
Cheesy Chicken and Poblano Rice, Crumble, 114–115 in Upside-Down Chocolate-Crust-
44–45 Cream cheese ed Cheesecake, 118–119
Chicken and Wild Rice Pilaf, 48–49 Beef and Mushroom Stroganoff, replacing sour cream with, 10
Curried Chicken Salad on Melon, 68–69 Green beans
30–31 Upside-Down Chocolate-Crusted Italian Sausage and Veggie Soup
Spiced Orange Chicken Bibb Cheesecake, 118–119 Stew, 82–83
Wraps, 14 Cucumber Vegetable Beef Soup, 92–93
Chicken tenders, in Lemon-Mint Chicken Fresh Cucumber, Feta, Lentil Salad, Green peas
Couscous Salad, 32–33 36–37 Coconut Curry Pork Bowls, 94–95
Chicken thighs Lemon-Mint Chicken Couscous Hearty Corn, Potato, and Onion
Buffalo Wing Chicken Chili, 80–81 Salad, 32–33 Chowder with Shrimp, 84–85
Cheater’s BBQ Chicken, 16–17 Layered Egg and Fresh Crouton
Chicken and New Potatoes with Dressing, Fresh Lemon-Ginger Salmon Salad Bowls, 38–39
Lemony Sauce, 46–47 Salad, 34–35 Ground beef
Chicken and Veggie Noodle Soup, Louisiana Sausage and Pepper
78–79 Edamame, in Asian Two-Grain Bowl, “Dirty” Rice, 54–55
Greek Lemon Chicken with Aspar- 56–57 So Sloppy Joes, 22–23
agus, 100–101 Egg and Fresh Crouton Salad Bowls, Ground turkey
Picante Chicken on Yellow Squash, 38–39 Cattle Trail Chili, 90–91
98–99 Egg noodles Italian Meatballs and Simple Sauce
Chickpeas, in Middle Eastern Spiced Beef and Mushroom Stroganoff, on Zucchini Noodles, 104–105
Tomato Couscous, 58–59 68–69 Shepherd’s Pie in a Pot, 52–53
Chili Chicken and Veggie Noodle Soup, Guacamole (prepared), for Lime’d Flank
Buffalo Wing Chicken, 80–81 78–79 Tortillas with guacamole, 20–21
Cattle Trail Chili, 90–91 Electric pressure cookers, uses of, 6
Chocolate Chip Peanut Butter Wedges, Equipment, 8 Hamburger buns
116–117 Cheater’s BBQ Chicken, 16–17
Chocolate wafers, in Upside-Down Choc- Fast cooking, tips for, 8 So Sloppy Joes, 22–23
olate-Crusted Cheesecake, 118–119 Flank steak, in Lime’d Flank Tortillas with Healthy cooking, tips for, 8
Chowder, Hearty Corn, Potato, and guacamole, 20–21 Hoagies, Beef, 24–25
Onion, 84–85 Flavor, tips for adding, 9 Honey
Chuck roast French bread, in Lemon-Berry Bread adding mellowness to a dish, 9
Beef Hoagies, 24–25 Pudding, 120–121
Cattle Trail Chili, 90–91
buying, 8 Frozen mixed vegetables
Italian Meatballs and Simple Sauce
Fall-Apart Pot Roast and Vegeta- Freezer-to-Pot Broccoli, Corn, and on Zucchini Noodles, 104–105
bles, 70 Pepper Soup, 88–89
Spiced Orange Chicken Bibb
Cilantro So Sloppy Joes, 22–23 Wraps, 14
Cattle Trail Chili, 90–91 Frozen pepper stir-fry Hot sauce
Coconut Curry Pork Bowls, 94–95 Coconut Curry Pork Bowls, 94–95 Buffalo Wing Chicken Chili, 80–81
Fiesta Bright Rice Salad, 40–41 Fall-Apart Pot Roast and Vegeta- Seafood and Veggie Gumbo Stew,
Middle Eastern Spiced Tomato bles, 70–71 86–87
Couscous, 58–59 Seafood and Veggie Gumbo Stew, Spiced Orange Chicken Bibb
Coconut milk, in Coconut Curry Pork 86–87 Wraps, 14–15
Bowls, 94–95 Vegetable Beef Soup, 92–93
Coleslaw mix, in Spiced Orange Chicken Frozen peppers and onions, 88–89 Instant coffee granules
Bibb Wraps, 14–15 Frozen zucchini spirals, 104–105 added for a “beefier” flavor, 9
Condensed milk, in Pumpkin Pot,
Fall-Apart Pot Roast and Vegeta-
122–123 Ginger (fresh) bles, 70–71
Corn, Potato, and Onion Chowder with Asian Two-Grain Bowl, 56–57 Shredded Brisket Po’ Boys, 18–19
Shrimp, 84–85 Coconut Curry Pork Bowls, 94–95 Italian bread
Couscous Fresh Lemon-Ginger Salmon Layered Egg and Fresh Crouton
Lemon-Mint Chicken Couscous Salad, 34–35 Salad Bowls, 38–39
Salad, 32–33 Middle Eastern Spiced Tomato Shredded Brisket Po’ Boys, 18–19
Middle Eastern Spiced Tomato Couscous, 58–59
Couscous, 58–59 shopping for, 8
Ginger snap cookies, in Pumpkin Pot,
122–123

Page:126
Jalapeño pepper Italian Sausage-Stuffed Peppers, Louisiana Sausage and Pepper
Fiesta Bright Rice Salad, 40–41 102–103 “Dirty” Rice, 54–55
Fresh Lemon-Ginger Salmon Okra, in Seafood and Veggie Gumbo Pork Roast with Root Vegetables
Salad, 34–35 Stew, 86–87 Au Jus, 72–73
Warm Quinoa and Kale Black Bean Old Bay seasoning Smoky Bacon and Pork Goulash
Bowls, 64–65 Hearty Corn, Potato, and Onion on Rice, 74–75
Chowder with Shrimp, 84–85 Tender Pork Chops in Rich Onion
Kalamata olives, in Sausage Pepper Louisiana Sausage and Pepper Sauce, 108–109
Pasta Pot, 50–51 “Dirty” Rice, 54–55 Tender Pork on Corn Tortillas with
Kale, in Warm Quinoa and Kale Black Seafood and Veggie Gumbo Stew, Avocado Mash, 26–27
Bean Bowls, 64–65 86–87 Potatoes
Olives Chicken and New Potatoes with
Leeks, in Pork Roast with Root Vegeta- Middle Eastern Spiced Tomato Lemony Sauce, 46–47
bles Au Jus, 72–73 Couscous, 58–59 Fall-Apart Pot Roast and Vegeta-
Lemon juice/lemon zest Sausage Pepper Pasta Pot, 50–51 bles, 70–71
Fresh Lemon-Ginger Salmon Salad Onion Sauce, Tender Pork Chops in Rich, Hearty Corn, Potato, and Onion
dressing, 34–35 108–109 Chowder with Shrimp, 84–85
Greek Lemon Chicken with Aspar- Orange zest/orange juice, in Spiced Shepherd’s Pie In A Pot, 52–53
agus, 100–101 Orange Chicken Bibb Wraps, 14–15 Pumpkin (canned), in Pumpkin Pot,
Lemon-Berry Bread Pudding, 122–123
120–121 Panko bread crumbs, in Italian Meatballs Pumpkin seeds, Chicken and Wild Rice
Lemon-Mint Chicken Couscous and Simple Sauce on Zucchini Noo- Pilaf, 48–49
Salad, 32–33 dles, 104–105
Lentils, in Fresh Cucumber, Feta, Lentil Parsley Quinoa
Salad, 36–37 Cattle Trail Chili, 90–91 Asian Two-Grain Bowl, 56–57
Lettuce Freezer-to-Pot Broccoli, Corn, and Warm Quinoa and Kale Black Bean
Layered Egg and Fresh Crouton Pepper Soup, 88–89 Bowls, 64–65
Salad Bowls, 38–39 Italian Meatballs and Simple Sauce
Spiced Orange Chicken Bibb on Zucchini Noodles, 104–105 Raisins
Wraps, 14–15 Lemon-Mint Chicken Couscous Coconut Curry Pork Bowls, 94–95
Tender Pork on Corn Tortillas with Salad, 32–33 Curried Chicken Salad on Melon,
Avocado Mash, 26–27 Parsnips, in Pork Roast with Root Vege- 30–31
tables Au Jus, 72–73 Middle Eastern Spiced Tomato
Marinades, 9 Pasta. see also egg noodles Couscous, 58–59
Mint (fresh) multigrain, 10 Ranch-style dressing, for Layered Egg
Fresh Cucumber, Feta, Lentil Salad, rotini, Two-Cheese Cauliflower and Fresh Crouton Salad Bowls,
36–37 Rotini, 60–61 38–39
Lemon-Mint Chicken Couscous Sausage Pepper Pasta Pot, 50–51 Raspberries, in Upside-Down Choco-
Salad, 32–33 Peanut butter, in Banana Chocolate Chip late-Crusted Cheesecake, 118–119
Monterey steak grilling blend, in Lime’d Peanut Butter Wedges, 116–117 Rice
Flank Tortillas with guacamole, 20–21 Pecans Asian Two-Grain Bowl, 56–57
Mushrooms Apple-Cranberry Oat Crumble, Broccoli Walnut Rice Bowls, 62–63
adding for a “meatier” flavor, 9 114–115 Buffalo Wing Chicken Chili, 80–81
Beef and Mushroom Stroganoff, Pumpkin Pot, 122–123 Cheesy Chicken and Poblano Rice,
68–69 Pepperoncini peppers, in Beef Hoagies, 44–45
Italian Sausage and Veggie Soup 24–25 Chicken and Wild Rice Pilaf, 48–49
Stew, 82–83 Picante sauce, in Picante Chicken on Fiesta Bright Rice Salad, 40–41
Sausage Pepper Pasta Pot, 50–51 Yellow Squash, 98–99 Louisiana Sausage and Pepper
Smoky Bacon and Pork Goulash Pineapple, in Coconut Curry Pork Bowls, “Dirty” Rice, 54–55
on Rice, 74–75 94–95 Seafood and Veggie Gumbo Stew,
Poblano chile, in Cheesy Chicken and 86–87
Nutrition tips, 10 Poblano Rice, 44–45 Smoky Bacon and Pork Goulash
Nuts, toasting, 9 Poblano peppers, in Tender Pork on Corn on Rice, 74–75
Tortillas with Avocado Mash, 26–27 Roasted red chile paste, Coconut Curry
Oats Pork Pork Bowls, 94–95
Apple-Cranberry Oat Crumble, Coconut Curry Pork Bowls, 94–95
114–115
CHAPTER TITLE 127

Page:127
Salads Stews Vanilla, enhancing sweetness of a dish
Curried Chicken Salad on Melon, Italian Sausage and Veggie Soup with, 10
30–31 Stew, 82–83
Fiesta Bright Rice Salad, 40–41 Seafood and Veggie Gumbo Stew, Walnuts, in Broccoli Walnut Rice Bowls,
Fresh Cucumber, Feta, Lentil Salad, 86–87 62–63
36–37 Strawberries, in Lemon-Berry Bread Water chestnuts, in Curried Chicken
Fresh Lemon-Ginger Salmon Pudding, 120–121 Salad on Melon, 30–31
Salad, 34–35 Sweet potatoes Wild rice
Layered Egg and Fresh Crouton Burgundy Beef with Sweet Potato Chicken and Wild Rice Pilaf, 48–49
Salad Bowls, 38–39 Mash, 66–67 Wine
Lemon-Mint Chicken Couscous Pork Roast with Root Vegetables red
Salad, 32–33 Au Jus, 72–73 Beef Hoagies, 24–25
Salmon Salad, Fresh Lemon-Ginger, Swiss cheese, in Two-Cheese Cauliflower Burgundy Beef with Sweet
34–35 Rotini, 60–61 Potato Mash, 66–67
Sandwiches Italian Meatballs and Simple
Beef Hoagies, 24–25 Tilapia filets, in Seafood and Veggie Sauce on Zucchini Noodles,
Cheater’s BBQ Chicken, 16–17 Gumbo Stew, 86–87 104–105
Shredded Brisket Po’ Boys, 18–19 Tomato paste Shredded Brisket Po’ Boys,
So Sloppy Joes, 22–23 Cattle Trail Chili, 90–91 18–19
Sausage (pork), in Louisiana Sausage So Sloppy Joes, 22–23 Smoky Bacon and Pork Goulash
and Pepper “Dirty” Rice, 54–55. see Tomato sauce on Rice, 74–75
also turkey sausage Burgundy Beef with Sweet Potato white, in Greek Lemon Chicken
Sesame seeds, in Spiced Orange Chick- Mash, 66–67 with Asparagus, 100–101
en Bibb Wraps, 14–15 Italian Sausage-Stuffed Peppers, Worcestershire sauce
Shrimp 102–103 Beef and Mushroom Stroganoff,
Hearty Corn, Potato, and Onion Tomatoes 68–69
Chowder with Shrimp, 84–85 Fiesta Bright Rice Salad, 40–41 Beef Hoagies, 24–25
Seafood and Veggie Gumbo Stew, Lime’d Flank Tortillas with guaca- Cheater’s BBQ Chicken, 16–17
86–87 mole, 20–21 Flank Strips with Sweet Balsamic
Soups Tomatoes, canned Glaze on Arugula, 106–107
Chicken and Veggie Noodle Soup, Buffalo Wing Chicken Chili, 80–81 Lime’d Flank Tortillas with guaca-
78–79 Italian Sausage and Veggie Soup mole, 20–21
Freezer-to-Pot Broccoli, Corn, and Stew, 82–83 So Sloppy Joes, 22–23
Pepper Soup, 88–89 Tomatoes, stewed Vegetable Beef Soup, 92–93
Vegetable Beef Soup, 92–93 Cattle Trail Chili, 90–91 Wraps
Soy sauce Middle Eastern Spiced Tomato Cheater’s BBQ Chicken, 16–17
Asian Two-Grain Bowl, 56–57 Couscous, 58–59 Spiced Orange Chicken Bibb
Broccoli Walnut Rice Bowls, 62–63 Seafood and Veggie Gumbo Stew, Wraps, 14–15
Flank Strips with Sweet Balsamic 86–87
Glaze on Arugula, 106–107 Smoky Bacon and Pork Goulash Yukon gold potatoes
Shepherd’s Pie In A Pot, 52–53 on Rice, 74–75 Chicken and New Potatoes with
Smoky Bacon and Pork Goulash Vegetable Beef Soup, 92–93 Lemony Sauce, 46–47
on Rice, 74–75 Tortillas Hearty Corn, Potato, and Onion
Spaghetti sauce Lime’d Flank Tortillas with Guaca- Chowder with Shrimp, 84–85
Italian Meatballs and Simple Sauce mole, 20–21
on Zucchini Noodles, 104–105 Tender Pork on Corn Tortillas with Zucchini
Sausage Pepper Pasta Pot, 50–51 Avocado Mash, 26–27 Italian Meatballs and Simple Sauce
Spinach, in Sausage Pepper Pasta Pot, Turkey sausage on Zucchini Noodles, 104–105
50–51 Italian Meatballs and Simple Sauce Italian Sausage and Veggie Soup
Spring greens, in Fresh Lemon-Ginger on Zucchini Noodles, 104–105 Stew, 82–83
Salmon Salad, 34–35 Italian Sausage and Veggie Soup Shepherd’s Pie In A Pot, 52–53
Squash, in Picante Chicken on Yellow Stew, 82–83
Squash, 98–99 Italian Sausage-Stuffed Peppers,
Sriracha 102–103
Broccoli Walnut Rice Bowls, 62–63 Sausage Pepper Pasta Pot, 50–51
Spiced Orange Chicken Bibb Turkey, ground. See ground turkey
Wraps, 14–15

Page:128

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THINNER

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© 2018 Quarto Publishing Group USA Inc. To “the Greg.”

Digital edition published in 2018

Library of Congress Cataloging-in-Publication Data available.

Cover Image: Shutterstock, Fall Apart Pot Roast and Vegetables,

The information in this book is for educational purposes only. It is not

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Tips, Tricks, and Hacks for Healthy and 8

Sandwiches and Wraps 12

Soups and Stews 76

Protein and Vegetable Combination Dinners 96

Sweets and Desserts 110

About the Author 125

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Are Electric Pressure Cookers Really That Great?

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Simple Ingredients, Short Directions

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Extra (Ver y Minimal) Equipment Needed

Pointers for Fast and Healthy Cooking

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Cheater’s BBQ Chicken 16

Shredded Brisket Po’ Boys 18

Lime’d Flank Tortillas with Guacamole 20

Tender Pork on Corn Tortillas with Avocado Mash 26

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pressure release. Cholesterol 60mg 20%

Yield: Makes about 2 cups (340 g) cooked chicken, 1/4 cup

Serves 4; 1/2 cup (85 g) cooked chicken, 1 tablespoon (15 ml)

SANDWICHES AND WRAPS 15

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21/4 pounds (1 kg) boneless skinless chicken 1 teaspoon smoked paprika

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SANDWICHES AND WRAPS 17

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When cutting back on calories, it can sometimes be difficult to include sandwiches

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halves, leaving 1/2-inch (1 cm) border. The bread should

cool. (The bread will become slightly firm once cool.)

5. Press the Cancel button. Select Sauté/Browning + more.

Serves 6; 1/2 cup (168 g) beef mixture,

SANDWICHES AND WRAPS 19

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2/3 cup (160 ml) water 1 pound (454 g) flank steak

1 teaspoon ground cumin 1 cup (180 g) chopped tomatoes

1 teaspoon Monterey steak grilling blend

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mixture to a boil. Cook for 12 minutes, uncovered, or until

Yield: Makes 4 tortillas Calcium 74mg 6%

SANDWICHES AND WRAPS 21

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Calcium 130mg 10%

Iron 2mg 10%

SANDWICHES AND WRAPS 23