The Wedding Nutritionist

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Instant Pot Basics and Top Low-Carb Recipes

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It took me MONTHS to actually get my Instant Pot out and use it - if this has been you - have NO FEAR! I will walk you through it step by step.

Instant Pot Basics and Top Low-Carb Recipes

How to Use the Instant Pot

Many of my recipes will use some kind of protein (e.g. chicken, meat, etc.) - so the some of instructions I have here are for meals with protein. BUT! You can of course eliminate the protein/ sauté step if it suits you.

Step 1: Spray Your Pot with an Oil Spray

If you’re making a meat (or chicken, etc.) spray your pot with an oil spray so that you don’t ruin the pan.



Step 2: Press Sauté

When you are prepping your ingredients (chopping, etc.) press “Sauté” on the Instant Pot so that it heats up - even if you won’t be sautéing anything, this function shortens the time your Instant Pot will need to heat up before the timer starts counting down (more details on that later).


Step 3: If cooking Meat, Sauté/ Brown

Sautéing or browning your meats (red meat, chicken, etc.) will often be the first step if your recipe calls for a protein. Browning your meat this way will give it a crispy outer texture. You can season the meat and press the seasonings into the meat before starting to brown it, to add more taste. One of my favorite seasonings is garlic salt! Brown for just about 5 minutes - turning a larger piece of meat over once halfway through or stirring frequently if you have smaller pieces. Always use a wooden spoon to save the bottom of your pans.

Step 4: Add in your other ingredients, and close the lid. Turn the knob to “Sealing”.



Step 5: Turn the Instant Pot Off in Between Functions

It won’t switch functions otherwise!




Step 6: Press “Manual” and then Adjust Your Time

Many recipes will tell you to set a manual time (versus, honestly, using any of the rest of the buttons on the Instant Pot!). After pressing “manual”, adjust the time based on the recipe.

Remember, the Instant Pot has to heat up or “come to pressure” before the timer actually stars coming down. So don’t worry that the timer doesn’t automatically start counting down!

Step 7: Once the Time is Done (it will beep), Do a “Quick” or “Natural” Release of the Steam

Many recipes will tell you to do a “quick release” - which means that you are the one releasing the pressure - or moving the knob from Sealing to Venting.

Make sure 1) there is a lot of room between the ceiling and where the steam will be released (where the knob is). You don’t want any water damage to cabinets!

And! Make sure 2) you are far away from the knob so that you don’t burn yourself when the pressure releases - a lot of HOT steam will come shooting out.



Step 8: Once the Timer is Done, It Will Automatically Start Timing at “Low Heat”

You can turn this off whenever you like.

Recipes!

All of these recipes make 2 servings and follow my lunch & dinner formula to make them super filling, satisfying, and healthy!

1. Instant Pot Creamy Chicken with Spinach and Sun-Dried Tomatoes

Ingredients: 2 chicken breasts, 1/2 cup sun dried tomatoes, 6 cups spinach, 1 Tbsp pre-minced garlic, 1 cup low sodium chicken broth, 1 cup heavy cream

Directions:

  1. Put Instant Pot on “Saute” function; Spray inside pot with an oil spray

  2. Add in garlic; Sear, chicken breasts (just let cook for 2 minutes on each side)

  3. Add in spinach, tomatoes, broth, heavy cream

  4. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 4 minutes

  5. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

  6. There will be extra liquid - discard it

2. Instant Pot Salsa Chicken

Ingredients: 2 raw chicken breasts; 4 cups salsa, 2 tsp garlic, 2/3 cup shredded cheese

Directions:

  1. Put Instant Pot on “Saute” function; Spray inside pot with an oil spray

  2. Add in garlic into the Instant Pot; Sear chicken breasts (just let cook for 2 minutes on each side)

  3. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 25 minutes

  4. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

  5. Take chicken out, shred chicken with forks, then put pack in the pot with salsa

  6. Top with shredded cheese & serve

3. Instant Pot Cabbage and Sausage

Ingredients: 1 head cabbage; 6 slices bacon; 2 sausages; 2 Tbsp low sodium soy sauce; 1 cup low-sodium chicken broth; 1/2 cup water

Directions:

  1. Boil sausages on the stove top - when they rise they are likely done; cut into slices

  2. Cook the bacon on the stove top; then cut into small pieces

  3. Add into the Instant Pot water, soy sauce, broth, and cabbage (chopped into small chunks)

  4. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 3 minutes

  5. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

  6. Add in bacon and sausage, stir, and then close the lid & let sit for 3 minutes

  7. There will be extra liquid - you can discard it!

4. Instant Pot Beef & Broccoli

Ingredients: 8 oz stew beef; 4 cups broccoli florets; 2 Tbsp pre-minced garlic; 1 cup low sodium beef broth; 4 Tbsp low sodium soy sauce; 1/2 cup water

Directions:

  1. Put Instant Pot on “Saute” function; Spray inside pot with an oil spray

  2. Add in garlic; Saute beef pieces, stirring frequently

  3. Add in broth, soy sauce, and water

  4. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 15 minutes

  5. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

  6. Add in broccoli, stir, and then close the lid & let sit for 5 minutes

  7. There will be extra liquid - you can discard it!

5. Instant Pot Pork Chops & Onions

Ingredients: 2 bone-in pork chops, 4 onions, 2/3 cup grated parmesan cheese, 2 tsp dijon mustard, 2 cups water

Directions:

  1. Put Instant Pot on “Saute” function; Spray inside pot with an oil spray

  2. Sear pork chop (just let cook for 2 minutes on each side)

  3. Add into the pot the rest of the ingredients - onions (thinly sliced), parmesan cheese, mustard, water

  4. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 5 minutes

  5. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

  6. There will be extra liquid - you can discard it! Use tongs to take out the pork chop & onions

6. Instant Pot Chicken & Mushroom Soup

Ingredients: 4 cups sliced mushrooms; 2 raw chicken breasts; 2 Tbsp pre-minced garlic; 1 1/2 cups chicken broth

Directions:

  1. Put Instant Pot on “Saute” function  

  2. Spray inside pot with an oil spray; Add in garlic

  3. Cut chicken breasts in small pieces

  4. Add chicken, broth and mushrooms into the pot

  5. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 5 minutes

  6. After the Instant Pot beeps that it’s done, let sit for 10 minutes

  7. Then manually release the pressure knob & open the pot

This is the Instant Pot I have! The Instant Pot IP-LUX60 6Qt

Click the image below to get your free 1-week meal plan!

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