Roasted Brussels Sprouts

Honey Balsamic Roasted Brussels Sprouts

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Equipment

  • baking sheet
  • parchment paper or aluminum foil

Ingredients
  

  • 1 lb Brussels sprouts, trimmed and cut in half There are stores that sell pre-washed and cut Brussels sprouts.
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 2 tbsp honey
  • 1 tsp garlic powder
  • 1 tsp salt
  • Pinch black pepper

Instructions
 

  • Preheat oven to 400°F
  • Line baking sheet with parchment paper or aluminum foil.
  • Mix Brussels sprouts with olive oil, salt, pepper, and garlic powder in a large bowl.
  • In a separate bowl, mix balsamic vinegar and honey together until honey is dissolved. Keep to the side for now.
  • Spread Brussels sprouts on baking sheet and roast for 20 minutes, or until easily speared by a fork or toothpick and brown on the sides.
  • Once done, slide the Brussels sprouts back into the large bowl and drizzle on the vinegar and honey mixture. Mix together

Notes

Serve with protein (i.e. rotisserie chicken, pre-cooked tofu, fish) & grain (i.e. microwaveable brown rice, cous cous, etc.). Or eat as a healthy snack!
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Yummy Chicken Salad

Yummy Chicken Salad

Prep Time 15 minutes
Total Time 15 minutes
Servings 6

Ingredients
  

  • 3 cups Rotisserie chicken, shredded or cubed
  • 3 stalks celery, diced
  • 1 cup grapes, halved or sliced Cutting is optional
  • 1/2 cup Greek yogurt
  • 1 tbsp seasoned rice vinegar can use apple cider vinegar as a substitute. Taste will be slightly different but still really good!
  • Pinch salt
  • Pinch black pepper

Instructions
 

  • Mix shredded or cubed chicken, celery, Greek yogurt, grapes, and seasoned rice vinegar in a medium bowl. Add salt and pepper to taste.

Notes

Use for a sandwich, on top of lettuce for a salad, and/or on pasta!
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Beef Stew

Beef Stew

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients
  

  • 2 lb stew beef cut into 1-in chunks (can often get pre-cut beef)
  • 1 onion
  • 1/2 cup low-sodium soy sauce
  • 1 tbsp olive oil
  • rice or mashed potatoes optional – for serving

Instructions
 

  • Dice onion
  • Set the Instant Pot to saute function and brown the onions and beef cubes in one tablespoon of oil.
  • When the beef has developed some nice brown bits, add the soy sauce and ½ cup water.
  • Set to high pressure for 35 minutes.
  • Manually release pressure.
  • Remove beef and set in a separate dish. Boil remaining sauce using the Instant Pot’s saute function until reduced and thickened.
  • Serve sauce and meat over rice (*can use microwaveable rice or make your own) or mashed potatoes.
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Lentil Soup

Lentil Soup

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients
  

  • 1 onion
  • 1 cup brown lentils rinsed
  • 1 can diced tomatoes
  • 1 tablespoon olive oil

Instructions
 

  • Dice onion
  • Using the saute function on the Instant Pot, brown the onions in 1 T olive oil.
  • Add lentils, tomatoes, and 2 cups water.
  • Cook on manual at high pressure for 20 minutes.
  • Release pressure with quick release or natural release. Add salt to taste.
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Chicken and Yellow Rice

Chicken and Yellow Rice

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients
  

  • 1 teaspoon olive oil
  • 1 yellow onion small
  • 2 cups brown basmati rice
  • 1 3/4 cup 33% reduced sodium chicken broth
  • 1 cup frozen carrots
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 2 teaspoons ground turmeric
  • 1/4 tsp saffron
  • 1 teaspoon packed fresh oregano leaves
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 1 1/4 lb raw chicken breast

Instructions
 

  • Dice onion.
  • Using 6 qt Instant Pot, turn on to sauté mode on normal heat.
  • Heat olive oil and sauté onions until translucent, 3 minutes.
  • Press CANCEL to turn off Instant Pot.
  • Add broth and brown rice to the pot and mix with onions.
  • Stir in frozen carrots, frozen peas, frozen corn, turmeric, saffron, oregano, bay leaf and season with 1/4 teaspoon salt and 1/4 teaspoon of pepper. IMPORTANT: Stir the rice and veggies to make sure to fully incorporate vegetables with the rice.
  • Arrange chicken breasts on top of rice mixture; season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Push chicken down into the rice with some veggies on top of the chicken.
  • Secure lid on Instant Pot, and turn nozzle to seal.
  • Cook on manual setting with high pressure for 25 minutes.
  • NOTE: It takes 15 minutes for this dish to reach pressure!
  • Once time is up, allow pressure to go into “keep warm” mode for 10 minutes to allow the pressure to release some naturally. Then press cancel on the Instant Pot and twist the steam release handle on the lid to the venting position.
  • Once steam has released, open Instant Pot lid to shred the chicken and gently fluff into the rice mixture with a fork.
  • Carefully remove the inner pot to prevent the rice from sticking to the bottom.
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Balsamic Chicken and Veggies

Balsamic Chicken and Veggies

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients
  

  • 4 tablespoons balsamic vinegar
  • 1/3 cup zesty Italian dressing
  • 1 1/4 pounds chicken tenders
  • 2 heads broccoli can also use frozen
  • 1 cup baby carrots can also use frozen
  • 1 teaspoon Italian seasoning
  • 3 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • Optional: rice can be microwaveable or quinoa

Instructions
 

  • Preheat the oven to 400 degrees F. Spray a large tray with nonstick spray (or line with parchment paper if you tray isn’t already nonstick) and set aside.
  • Whisk together the balsamic vinegar and zesty Italian dressing.
  • If not using frozen, chop the broccoli into small pieces. Slice the baby carrots in half.
  • Place broccoli + carrots on the prepared tray. Toss in Italian seasoning, olive oil, garlic powder, and add some seasoned salt and pepper to taste.
  • Roast the veggies for 10-15 minutes.
  • Remove from the oven and flip around. Section the veggies to each side of the tray and place the chicken tenders in the center. Brush 1/3 cup of the balsamic + Italian dressing mixture over the chicken.
  • Return to the oven and cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor the chicken so you don’t overcook it.**The cooking time will largely vary based on the size of your chicken.
  • Serve the chicken and veggies with the remaining balsamic + Italian mixture.
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Chicken Fajitas

Chicken Fajitas

Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes

Ingredients
  

  • 1.5 lb chicken tenderloins or chicken breasts cut into strips
  • 1 envelope taco seasoning
  • 1 can diced tomatoes with lime and cilantro
  • 3 cloves garlic minced or can just use garlic powder
  • 3 bell peppers
  • 1 onion
  • 1 lime juiced
  • small tortillas
  • toppings of choice

Instructions
 

  • Cut onion and bell pepper into strips
  • Place chicken in the bottom of 6 quart electric pressure cooker and sprinkle with taco seasoning.
  • Top with tomatoes, garlic, peppers, onion and lime juice.
  • Lock lid into place and set valve to seal.
  • Set on Poultry setting (or Manual on High Pressure) for 8 minutes.
  • Use Quick Release after cooking and serve with a slotted spoon onto tortillas, topping with garnish of choice.
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Honey Sesame Chicken

Honey Sesame Chicken

Prep Time 10 minutes
Cook Time 4 hours
Total Time 4 hours 10 minutes

Ingredients
  

  • 1 small onion diced
  • 2 cloves garlic minced (or can use garlic powder)
  • 1/2 cup honey
  • 1/2 cup soy sauce
  • 1/4 cup ketchup
  • 2 tablespoons vegetable oil
  • 1/4 teaspoon crushed red pepper flakes
  • 2 pounds boneless skinless chicken thighs
  • salt and black pepper to taste
  • sesame seeds for garnish

Instructions
 

  • In a large bowl, combine onion, garlic, honey, soy sauce, ketchup, vegetable oil and red pepper.
  • Season chicken thighs with salt and pepper, to taste. Place chicken thighs into a slow cooker.
  • Add honey mixture and gently toss to combine.
  • Cover and cook on low heat for 3 hours and 30 minutes.
  • Remove chicken thighs from the slow cooker and shred the chicken before returning to the pot with the juices.
  • Cover and keep warm for an additional 30 minutes.
  • Serve immediately
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Potato and Corn Chowder

Potato and Corn Chowder

Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes

Ingredients
  

  • 24 ounces red potato
  • 1 16-ounce package frozen corn
  • 3 tablespoons all-purpose flour
  • 6 cups chicken stock
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • salt and black pepper to taste
  • 2 tablespoons unsalted butter
  • 1/4 cup heavy cream can also use these heavy cream substitutes

Instructions
 

  • Dice potatoes
  • Place potatoes and corn into a 6-qt slow cooker.
  • Stir in flour and gently toss to combine. Stir in chicken stock, thyme, oregano, garlic powder, onion powder, salt and pepper, to taste.
  • Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours. Stir in butter and heavy cream.
  • Serve immediately.
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Minestrone Soup

Minestrone Soup

Prep Time 15 minutes
Cook Time 5 hours
Total Time 5 hours 15 minutes

Ingredients
  

  • 1 sweet onion
  • 3 garlic cloves minced (can also use garlic powder)
  • 3 carrots peeled and sliced (can also use frozen, pre-cut)
  • 1 28 ounce can of diced tomatoes
  • 2 15 ounce cans of cannellini beans, drained and rinsed
  • 3 cups low-sodium vegetable stock
  • 3 cups water
  • 8 ounces of uncooked ditalini pasta or whatever you have around
  • 1 cup of frozen sweet peas
  • 1 6 ounce bag of fresh spinach
  • 1/3 cup freshly grated Romano cheese + more for topping
  • salt and pepper to taste

Instructions
 

  • Dice onion & garlic & slice carrots.
  • Add onions, garlic, carrots, the whole can of diced tomatoes, cannellini beans, stock and water to your Crockpot. Cook on low for 4-6 hours, stirring once or twice if you can.
  • About 10-15 minutes before serving, add in spinach, peas and pasta.
  • Cook on low for another 10-15 minutes then stir in grated cheese.
  • Taste and season with salt and pepper as desired. Serve immediately with additional cheese on top!
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