Recipes Articles

Cheat Sheet / Updated 10-20-2023

If you're in the mood for Chinese food, don't go out — try cooking it yourself! Cooking Chinese food at home can be quick, easy, and fun. To get started, you need to know the basic ingredients, tools, and techniques to make your Chinese cooking the best it can be.

Article / Updated 10-10-2023

The best part about using the Instant Pot to cook your favorite meats is the endless possibilities those leftovers can provide. We’re big fans of saving time (and sanity) in the kitchen, and leftovers do just that. But we’re not about to tell you to eat the same meal five days out of the week. (Of course, if that’s your jam, no judgment!) Having a variety of quick and convenient ways you can repurpose that pulled pork or roasted chicken is crucial to not only keeping your love for the Instant Pot alive, but also satisfying your taste buds and encouraging creativity in the kitchen. Use this chapter as a guide to think outside the box when it comes to carrying over your favorite pulled meats. Bowls made with Instant Pot leftovers You can whip up a bowl on a whim by using the pulled meat from your latest Instant Pot meal prep day and highlight it in your bowl. Made pork instead of the chicken called for in the Mediterranean Bowl with Feta and Herb Yogurt Dressing? Don’t fret! Use pork instead, and rest easy knowing you’ll still be getting plenty of solid nutrition like protein, vitamin B12, and many other nutrients. Mediterranean Bowl with Feta and Herb Yogurt Dressing Instant Pot function: Sauté (High), Pressure (High), Keep Warm (Off), Quick Release Fits diets: Gluten-Free, Mediterranean Prep time: 20 minutes Cook time: 25 minutes Yield: 4 servings Ingredients 2 small chicken breasts, cubed 1/4 cup extra-virgin olive oil Salt and pepper, to taste 1 cup dried garbanzo beans, soaked overnight and drained 1/4 cup farro 1/2 small onion, chopped 2 cups chicken stock 2 garlic cloves, chopped 1 teaspoon oregano 1/2 teaspoon salt 1/4 teaspoon black pepper 1 avocado, peeled and sliced, for garnish 1/2 cup black or green olives, for garnish 1 medium bell pepper, thinly sliced or 1/2 cup chopped, canned red bell pepper, for garnish 1 medium tomato, chopped, for garnish 1/2 cup fresh grated carrot, for garnish 1/2 cup fresh basil, chiffonade (see following figure), for garnish 1/2 cup chopped walnuts, for garnish Feta and Herb Yogurt Dressing (see the following recipe) Directions Set the Instant Pot to Sauté (High) and place the cubed chicken breasts and olive oil into the pot. Sauté for 10 minutes, stirring occasionally until fully cooked. Remove the chicken from the pot, season with salt and pepper to taste, and set aside. Place the garbanzo beans, farro, onion, chicken stock, garlic, oregano, salt, and pepper in the inner pot of the Instant Pot. Secure the lid and set the valve to Sealing. Press Pressure Cook (High) and, using the +/– button, set the timer to 15 minutes and Keep Warm (On). When cooking has completed, allow do a Natural Release for 10 minutes. Press Cancel, using Quick Release to remove any additional pressure from the pot. Carefully remove the bean and farro mixture and set aside. Assemble the bowls by placing 1/4 of the bean and farro mixture on the bottom of each bowl. Add a single line of cooked chicken cubes down the center of each bowl. Decorate the bowls with avocado, olives, bell pepper, tomatoes, and grated carrot. Top each bowl with basil and walnuts. To serve, drizzle with Feta and Herb Yogurt Dressing or a quick squeeze of fresh lemon and olive oil. Feta and Herb Yogurt Dressing Fits diets: Gluten-Free, Mediterranean, Vegetarian Prep time: 3 minutes Cook time: None Yield: 8 servings Ingredients 1 cup plain yogurt 1/4 cup crumbled feta 2 tablespoons chopped dill 2 tablespoons chopped parsley 1/2 teaspoon salt 1/2 cup grated cucumber 1 garlic clove, chopped 1 green onion, chopped Directions Place all the ingredients in a bowl and whisk together. Serve immediately. If you prefer a smoother dressing, you can skip the chopping and just blend all the ingredients in a blender. Casseroles from Instant Pot leftovers Casseroles are not just reserved for ground meats. Pulled meats, like chicken, pork, and beef, make excellent additions to your favorite comfort classic casserole recipes. The meats are precooked, so you should be able to adjust the cooking time a bit to throw dinner together more quickly. Every recipe will vary so a general rule of thumb is to allow yourself the time to be able to keep an eye on the recipe while it’s cooking on your first run through, so you don’t end up with an overcooked casserole! Enchiladas with Instant Pot leftovers Enchiladas are a family favorite in our homes. Simply shred your leftover meat into even pieces. Using your Instant Pot and 7-inch springform pan, make a quick enchilada lasagna in just under 14 minutes! Just as you would with a traditional lasagna, layer your tortillas, cheese, sauce, and leftover meat. You can even kick it up a notch by adding in precooked vegetables you may have on hand. Make it gluten-free by using corn tortillas. Add leftover meats to omelets Power up your breakfast and make a protein-packed omelet. Omelets are a go-to food recommended on most keto and paleo diets. Plus, they’re easily customizable for the entire family. A nice way to kick off a weekend would be to use up any leftover meats you had from the week and create your own in-home, build-your-own-omelet bar! Not only will you save a ton of money (because you won’t be dining out), but you’ll also help clean out your fridge to get ready for Sunday meal prep. Some of our favorite combos include pairing your garden-fresh vegetables like tomatoes, bell peppers, and fresh cilantro with leftover carnitas. Salads featuring Instant Pot leftovers It’s pretty obvious you can throw whatever pulled meat you have on a delicious crisp salad any season of the year. But this tip uses those pulled meats in a way that you may not have thought of before: yogurt-based salads! Yes, you can amp up the nutrition of those traditional mayonnaise-based salads by using a blend of plain yogurt and mayonnaise (or if you’re a yogurt fan, just use it entirely in the recipe and hold the mayo). We recommend using fresh herbs to enhance the flavor of your salads, although the meats are seasoned when cooked. Serve them atop a bed of butter-leaf lettuce and whole-grain crackers for a simple yet satisfying meal. Sandwiches with hearty pulled meat leftovers Did your house suddenly become a landing spot? Don’t stress, you can feed your friends and family with a quick sandwich platter using that leftover pulled meat. Take out whatever bun or bread you have (even hot dog buns cut in half will work well for this) and assemble a variety of hot and cold sandwiches with whatever meat you have on hand. Plus, you can easily take your hot dog bun pulled pork sandwich to a new level by adding a drizzle of a homemade dressing. Your guests may even think you had them catered in with that gourmet touch! Add leftover meats to soups Boost the protein of those vegetarian classic soups like minestrone soup and other vegetable-based soups by tossing in leftover pulled meats! If you’re making them in the Instant Pot, simply wait until the cooking completes for your soup, and stir in the pulled meat pieces at the end. Carry-over cooking from the pressure of the pot will naturally reheat the meat (without toughening it) to the proper temperature that’s safe to consume! If you plan to use a leftover pulled meat in a soup that uses a bone-based cut of meat, it may not have the depth of flavor intended (bones naturally add flavor to the broth). So, you may need to add a little beef, chicken, or pork-based bouillon to amplify the flavor. Tacos featuring Instant Pot leftovers Tacos aren’t just for Tuesdays! We highly encourage you to keep tortillas on hand so you can enjoy those leftover pulled meats in taco form any day of the week. Craving barbecue? Take that tortilla, stuff it with your pulled meat, and top with cabbage slaw and barbecue sauce and you’ve got yourself a portable taco sandwich that most Texans would be proud of. A double bonus: Tacos can be made in just about anything that folds! Following a low-carb diet? Swap lettuce leaves for the tortilla. Tamales with meat cooked in your Instant Pot Whether you’re preparing tamales for the holiday season or just because it’s a Thursday, leftover pulled meats are a huge time-saving hack! Instead of spending the time and labor involved in making the meat from scratch on the day of your tamale assembly, batch cook the meat ahead of time and it’ll be ready to go when you’re ready to assemble. Also, just think of the fewer number of dishes you’ll have if you use leftover meat this way! A win-win! Toast with avocado and pulled meat Avocado toast is super trendy (and delicious) but it’s often lacking an important nutrient group that could really help leave you more satiated and satisfied hours after enjoying it: protein! Those leftover pulled meats all pair wonderfully shredded, heated, and topped on your avocado toast morning, noon, and night. We recommend taking this simple recipe up a notch by adding pickled vegetables and red pepper flakes on top.

Article / Updated 10-10-2023

If you’re only slightly sold on the Instant Pot, trust us, after you get through this article, you’ll wonder why it took you so long to become a part of the Instant Pot fan club! From tips to dealing with the BURN message, to creative tricks to using your Instant Pot accessories in multiple ways, to saving money, to gifting, we swear you won’t walk away without something new and useful to try with your pot! BURN, baby, BURN: Dealing with a burn error message Trust us: We’ve been there. You’re not alone in seeing a BURN error message. This section helps you avoid the message in the first place and resolve it if it does occur. To prevent the BURN error message from appearing, always ask yourself the following questions before you get started: Is there enough water-based liquid for the size pot you’re using? Water and/or water-based liquids (like animal and vegetable broths) are essential for pressurized cooking. If you don’t use enough, the pot can’t come to pressure and/or whatever ingredients are on the bottom of the pot may signal the pot to show This is a great advantage, because it reminds you to add more liquid! Is your steam release valve set to Sealing? If your valve is in the wrong position, like Pressure Release when it should be sealed for cooking, steam can release, causing pressure to become altered in the pot, resulting in a BURN Double-check your valve, as well as the sealing ring on the lid, to make sure both are in the correct position. Are you using tomato products? Tomato products are thick and require more liquid. If you’re using tomato paste, add 3/4 cup of liquid for every tablespoon of tomato paste. If you’re using canned tomatoes, add 2 cups of liquid for every 1 cup of tomatoes. No one is perfect and sometimes the BURN message happens. We’ve got you covered if it does! Just try the following: Press Cancel, perform a Quick Release, and remove the lid. The recipe isn’t ruined. You just need to get whatever is stuck to the bottom of the metal pot off so the cooker base stops signaling to the Instant Pot that something is burning. This method will help halt the cooking so you can figure out what’s going on. Use a spatula and remove food particles from the bottom of the metal pot. If BURN is reading because you may have forgotten to deglaze the pot before you started to pressure cook, don’t sweat it. You can use a spatula and a little elbow grease to remove whatever is sticking, and then stir, ensuring you have enough water or water-based liquid in the pot, and start the cooking process again. Add more water or broth. If you do this, do it in small portions, like 1/4 cup at a time, to prevent a watery soup. If you do happen to have a bit too much water in your final recipe, you can fix this by allowing the recipe to cook over the Sauté function to help absorb some of the excess water. Use the pot-in-pot (PIP) cooking method. If you can salvage whatever you have in the pot, take that and place it inside an Instant Pot–safe dish. Cover it with aluminum foil and resume cooking. Try some mind-blowing tricks with your Instant Pot We were late to the game on these tricks, and we’ve made it our mission to ensure you aren’t! The beauty of having others walk the path ahead of you is that you can relish in the bounty of tricks that’ll save you more time and frankly, are just really cool! Take a look at the following tricks and smile, knowing you’ve invested in a kitchen appliance that offers so many possibilities: The lid has two special holders — they’re on the top sides cooker base. Take a look at the top of your cooker base. See the symmetrical pot holders? Those aren’t just for carrying your pot. Set the lid right into one of them so you can keep it out of the way while sautéing, especially if you’re in a tight space! The rice spoon can rest on the side of the pot — there’s a space just for it. Keep your kitchen tidy and let the spoon rest right on the side of the pot. Not sure where it is? Just look on the cooker base — you’ll find it right there! You can make muffins in the egg bites mold. No need to buy premade muffins or order another piece of special equipment! If you have the silicone egg mold, it doubles as a mini muffin pan. Assemble muffins as the recipe states and portion by the spoonful into the mold. Repeat until all batter is used. If you don’t own an egg bite mold, use silicone muffin liners to make muffins. The silicone can withstand the high temperature achieved inside the Instant Pot and will result in a light and fluffy muffin under the Pressure Cook setting found on all pots. Mason jars can double as individual cheesecake pans or individual cake or muffin pans; they can also be used to make yogurt. These multifunctional glass jars are a must with your Instant Pot. Freeze meal prep in round molds. If you’re a planner, you’ll love this trick. Prep your meals in round bowls that can fit into your Instant Pot. Then, when it’s time to cook, all you need to do is dump in the mix and lock in the pressure. No need to worry about whether the frozen contents will fit! Save on your energy bill with the Instant Pot Did you know that pressure cooking can help save money on your electricity bill? The Instant Pot is one of the greenest kitchen appliances you can have in your arsenal. Compared to other kitchen appliances (like your oven or stove), the Instant Pot uses 70 percent less electricity. Plus, the Instant Pot cooks food much quicker than other appliances, meaning less energy is used during the entire recipe process. The Instant Pot cooks most food in 70 percent less time! The Instant Pot is designed specifically to focus on cooking the food under a specific pressure level programmed into the pot instead of heating the entire cooker base or using a higher pressure than is needed for the particular food. For instance, think about the last time you cooked soup in a large pot on the stove. Typically, the pot’s outer surface is very hot to touch. But thanks to the design of the Instant Pot, and the dual layer of air pockets between the inner pot and the cooker base, the energy is concentrated on cooking the food and not the appliance. Another important feature built into the Instant Pot is the sealing mechanism, which requires significantly less water for cooking (resulting in less steam produced as well). This is actually a double whammy because not only will you save from less energy being used for cooking, but it’ll also help keep your house cooler versus using an oven and hopefully preventing have to turn on the air-conditioning! Finally, peak energy usage hours are typically from 4 to 9 p.m., typically prime dinner hours. Enlisting the help of your Instant Pot, you can keep your costs down while still putting a homemade, delicious meal on the table in a matter of minutes. Make edible gifts for every occasion Nothing says “I appreciate you” more than a homemade gift, in our humble opinions. Plus, do it yourself (DIY) gifts are a budget-savvy way to spread a little cheer throughout the year. Whether you’re making something for Teacher Appreciation Day or spreading the holiday spirit to your coworkers, we’ve got just the gift idea for you. Vanilla extract: Unless you’re buying the imitation kind, pure vanilla extract can cost a pretty penny. Spread the holiday baking magic by whipping up a batch of your own in the Instant Pot. To make it, you need the following: Four 3-ounce Mason jars, sanitized Two vanilla bean pods, cut in half 1-1/2 cups of high-quality vodka Place the vanilla bean pods into the Mason jars and pour 3 ounces of vodka over each one. Secure the lids and place the jars on the metal trivet in the Instant Pot with 1 cup of water. Pressure cook for 1 hour. Carefully remove and store in a cool, dark place. Limoncello: Everyone wants to vacation in Italy, right? Bring the taste of Italia to your friends by surprising them with their own batch of limoncello! This is also perfect for a bridal party gift. To make it, you need the following: Four 8-ounce Mason jars, sanitized 32-ounces of vodka 2 cups of lemon rinds 4 tablespoons cane sugar (or sweetener of choice) Pour 8 ounces of vodka into each Mason jar. Then put 1/2 cup of lemon rinds in each jar. Place the jars on the metal trivet in your Instant Pot with 1 cup of water. Pressure cook for 30 minutes. Carefully remove the jars. Add 1 tablespoon of sweetener to each jar, and store in the fridge. Coffee liqueur: Share the spirit of a fun after-dinner drink with all your friends! This is the perfect holiday gift to spread joy. Serve over ice cream or with cream. To make it, you need the following: Six 8-ounce Mason jars, sanitized 4 cups of strong brewed coffee 2 cups of sugar 2 teaspoons of vanilla extract 2 cups of vodka In the Instant Pot, sauté together the brewed coffee and sugar until it simmers and the sugar is dissolved, stirring every couple minutes. Turn off the Sauté function and whisk in the vanilla extract and vodka. Divide the coffee liqueur evenly among the Mason jars, and store in a cool, dark cabinet for at least two weeks before serving. It gets better with age! Apple or pumpkin butter: Whip up a batch of pumpkin bread and put this beside it in the bag. Your friends will thank you later, we promise! To make it, you need the following: Two 8-ounce Mason jars, sanitized 1-1/2 to 2 pounds of apples or pumpkin 1 teaspoon of ground cinnamon 1/2 teaspoon of ground nutmeg 1/4 teaspoon of salt Place the apples or pumpkin on the metal trivet inside the Instant Pot with 1/2 cup of water and steam for 5 minutes. Remove the lid and carefully discard the skins. Drain the excess water and return the apples or pumpkin to the inner pot. Using a potato masher or wooden spoon, mash the cooked apples or pumpkin. Using the Sauté function, heat the puree and stir in the spices. (If you’re making pumpkin butter, you can stir in 2 teaspoons of pumpkin pie spice, too.) You can keep this free of added sugar or add a bit of brown sugar for a sweeter taste. Store the butter in Mason jars and refrigerate for up to 3 months. Make your own dry mixes: Make a few dry mixes and keep them on hand for when you need a last-minute hostess gift. Omit the butter, yogurt, milk, vanilla extract, water from the jar, or any wet ingredients. Attach a note that reads how to assemble the recipe with the remaining ingredients that need to be added. You can even include the DIY vanilla extract (earlier in this list) as part of the gift bundle!

Cheat Sheet / Updated 10-10-2023

You might have a slow cooker in your cupboard, gathering dust, and think to yourself, “Why do I need another slow cooker? I’ll pass on the Instant Pot.” But the Instant Pot is so much better than a slow cooker. When you own an Instant Pot, cooking is faster and easier than ever before. But it’s not just about speed. You can use your Instant Pot to reduce food waste and save money on the road, too.

Article / Updated 10-10-2023

Think the air fryer is just to make your favorite “fried” foods fast? Think again! From Beef Short Ribs to Chicken Souvlaki Gyros, there’s a meaty main in this article that will appeal to every carnivore. Pork Schnitzel Prep time: 15 minutes Cook time: 14 minutes Yield: 4 servings Ingredients 4 boneless pork chops, pounded to 1/4-inch thickness 1 teaspoon salt, divided 1 teaspoon black pepper, divided 1/2 cup all-purpose flour 2 eggs 1 cup breadcrumbs 1/4 teaspoon paprika 1 lemon, cut into wedges Directions Season both sides of the pork chops with 1/2 teaspoon of the salt and 1/2 teaspoon of the pepper. On a plate, place the flour. In a large bowl, whisk the eggs. In another large bowl, place the breadcrumbs. Season the flour with the paprika and season the breadcrumbs with the remaining 1/2 teaspoon of salt and 1/2 teaspoon of pepper. To bread the pork, place a pork chop in the flour, then into the whisked eggs, and then into the breadcrumbs. Place the breaded pork onto a plate and finish breading the remaining pork chops. Preheat the air fryer to 390 degrees. Place the pork chops into the air fryer, not overlapping and working in batches as needed. Spray the pork chops with cooking spray and cook for 8 minutes; flip the pork and cook for another 4 to 6 minutes or until cooked to an internal temperature of 145 degrees. Serve with lemon wedges. Serve with spätzle and a tossed salad to complete this German meal. Beef Short Ribs Prep time: 1 hour Cook time: 20 minutes Yield: 4 servings Ingredients 2 tablespoons soy sauce 1 tablespoon sesame oil 2 tablespoons brown sugar 1 teaspoon ground ginger 2 garlic cloves, crushed 1 pound beef short ribs Directions In a small bowl, mix together the soy sauce, sesame oil, brown sugar, and ginger. Transfer the mixture to a large resealable plastic bag, and place the garlic cloves and short ribs into the bag. Secure and place in the refrigerator for an hour (or overnight). When you’re ready to prepare the dish, preheat the air fryer to 330 degrees. Liberally spray the air fryer basket with olive oil mist and set the beef short ribs in the basket. Cook for 10 minutes, flip the short ribs, and then cook another 10 minutes. Remove the short ribs from the air fryer basket, loosely cover with aluminum foil, and let them rest. The short ribs will continue to cook after they’re removed from the basket. Check the internal temperature after 5 minutes to make sure it reached 145 degrees if you prefer a well-done meat. If it didn’t reach 145 degrees and you would like it to be cooked longer, you can put it back into the air fryer basket at 330 degrees for another 3 minutes. Remove from the basket and let it rest, covered with aluminum foil, for 5 minutes. Serve immediately. If you prefer more of a rare meat, decrease the cooking time to 14 minutes total. Mustard-Crusted Ribeye Prep time: 35 minutes Cook time: 9 minutes Yield: 2 servings Ingredients Two 6-ounce ribeye steaks, about 1-inch thick 1 teaspoon coarse salt 1/2 teaspoon coarse black pepper 2 tablespoons Dijon mustard Directions Rub the steaks with the salt and pepper. Then spread the mustard on both sides of the steaks. Cover with foil and let the steaks sit at room temperature for 30 minutes. Preheat the air fryer to 390 degrees. Cook the steaks for 9 minutes. Check for an internal temperature of 140 degrees and immediately remove the steaks and let them rest for 5 minutes before slicing. Using a thermometer is the most accurate way to ensure that your meat is not over- or undercooked. Sirloin steaks are a leaner cut. If you opt for a sirloin, you’ll need to reduce the cooking time. Try this dish with any of your favorite steak seasonings. Steakhouse Burgers with Red Onion Compote Prep time: 20 minutes Cook time: 22 minutes Yield: 4 servings Ingredients 1-1/2 pounds lean ground beef 2 cloves garlic, minced and divided 1 teaspoon Worcestershire sauce 1 teaspoon sea salt, divided 1/2 teaspoon black pepper 1 tablespoon extra-virgin olive oil 1 red onion, thinly sliced 1/4 cup balsamic vinegar 1 teaspoon sugar 1 tablespoon tomato paste 2 tablespoons mayonnaise 2 tablespoons sour cream 4 brioche hamburger buns 1 cup arugula Directions In a large bowl, mix together the ground beef, 1 of the minced garlic cloves, the Worcestershire sauce, 1/2 teaspoon of the salt, and the black pepper. Form the meat into 1-inch-thick patties. Make a dent in the center (this helps the center cook evenly). Let the meat sit for 15 minutes. Meanwhile, in a small saucepan over medium heat, cook the olive oil and red onion for 4 minutes, stirring frequently to avoid burning. Add in the balsamic vinegar, sugar, and tomato paste, and cook for an additional 3 minutes, stirring frequently. Transfer the onion compote to a small bowl. Preheat the air fryer to 350 degrees. In another small bowl, mix together the remaining minced garlic, the mayonnaise, and the sour cream. Spread the mayo mixture on the insides of the brioche buns. Cook the hamburgers for 6 minutes, flip the burgers, and cook an additional 2 to 6 minutes. Check the internal temperature to avoid under- or overcooking. Hamburgers should be cooked to at least 160 degrees. After cooking, cover with foil and let the meat rest for 5 minutes. Meanwhile, place the buns inside the air fryer and toast them for 3 minutes. To assemble the burgers, place the hamburger on one side of the bun, top with onion compote and 1/4 cup arugula, and then place the other half of the bun on top. From a food safety perspective, we always advise cooking red meat to medium or well done. Use a mandolin on the thinnest setting to get paper-thin onions. This is a fancier burger for many people, but don’t underestimate these flavors! You won’t miss the classic tomato and onion slices. But, if you prefer the classic version, opt for sliced tomatoes, onions, and crisp lettuce instead. Chicken Souvlaki Gyros Prep time: 2 hour 5 minutes Cook time: 18 minutes Yield: 4 servings Ingredients 1/4 cup extra-virgin olive oil 1 clove garlic, crushed 1 tablespoon Italian seasoning 1/2 teaspoon paprika 1/2 lemon, sliced 1/4 teaspoon salt 1 pound boneless, skinless chicken breasts 4 whole-grain pita breads 1 cup shredded lettuce 1/2 cup chopped tomatoes 1/4 cup chopped red onion 1/4 cup cucumber yogurt sauce Directions In a large resealable plastic bag, combine the olive oil, garlic, Italian seasoning, paprika, lemon, and salt. Add the chicken to the bag and secure shut. Vigorously shake until all the ingredients are combined. Set in the fridge for 2 hours to marinate. When ready to cook, preheat the air fryer to 360 degrees. Liberally spray the air fryer basket with olive oil mist. Remove the chicken from the bag and discard the leftover marinade. Place the chicken into the air fryer basket, allowing enough room between the chicken breasts to flip. Cook for 10 minutes, flip, and cook another 8 minutes. Remove the chicken from the air fryer basket when it has cooked (or the internal temperature of the chicken reaches 165 degrees). Let rest 5 minutes. Then thinly slice the chicken into strips. Assemble the gyros by placing the pita bread on a flat surface and topping with chicken, lettuce, tomatoes, onion, and a drizzle of yogurt sauce. Serve warm. Do not marinate more than 2 hours with the lemon inside. Warm the pita bread in the air fryer for a minute for a restaurant-like feel.

Article / Updated 10-10-2023

This traditional rendition of curry can be made several hours to a day ahead and reheated. Indian curries are often served with a variety of condiments, which each diner can use to garnish his or her food. The condiments include chutney, chopped onions mixed with chopped coriander, raisins, shredded coconut, and sliced banana. Yield: 4 to 6 servings Preparation time: 20 minutes Cooking time: 40 to 45 minutes Spice meter: Moderately hot to hot and spicy 2 tablespoons vegetable oil 1 medium onion, chopped 3 plump cloves garlic, minced 1-inch piece fresh ginger, minced 2 to 3 tablespoons homemade or good-quality curry powder 1-1/2 to 1-3/4 pounds boneless, skinless chicken breasts, cut into thin strips or cubed 1-1/2 cups peeled and seeded chopped fresh tomatoes or one 14-1/2-ounce can chopped tomatoes 1/2 to 2/3 cup chicken broth or water Homemade or commercial chutney for garnish In a stewpot or large deep skillet, heat the vegetable oil over medium heat. Add the onion and cook until it’s translucent, about 5 to 7 minutes. Add the garlic and ginger and cook, stirring constantly, for 1 minute. Add the curry powder and cook, stirring constantly, for 1 minute. Add the chicken and tomatoes and cook, stirring often, until the chicken turns white. Add 1/2 cup of the broth and simmer, uncovered, for 15 minutes. Reduce the heat to medium-low and partially cover the pot. Simmer until the chicken is cooked through, the liquid is slightly reduced, and the flavors are blended, about 20 minutes more. Check and see if the sauce is too thick and add the additional broth or water. Serve with rice and chutney on the side. You’ll need to add more broth or water if you are making the curry ahead, but do so before reheating. Chutney is the traditional accompaniment to Indian curries. You can find it bottled in the condiment section of most supermarkets. Mango chutney is one popular type. Per serving: Calories 189 (From Fat 72); Fat 8g (Saturated 1g); Cholesterol 63mg; Sodium 144mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 24g.

Article / Updated 10-10-2023

Chicken is a popular dish served throughout the Mediterranean. Chicken is widely popular in Italy, including in some of those classic, much-loved dishes such as chicken cacciatore and chicken piccata. Chicken Cacciatore Prep time: 12 minutes Cook time: 50 minutes Yield: 6 servings 1-1/2 pounds boneless, skin-on chicken breasts 1/2 teaspoon sea salt, plus more to taste 1/4 teaspoon pepper, plus more to taste 1/3 cup flour 1 teaspoon plus 1 teaspoon dried oregano 1/2 teaspoon red pepper flakes 2 tablespoons olive oil 1 large red bell pepper, chopped 1 large green bell pepper, chopped 1 onion, chopped 6 cloves garlic, finely chopped 1/2 cup dry white wine One 28-ounce can diced tomatoes 1 cup chicken stock 1/4 cup capers, drained and rinsed 1/4 cup fresh parsley, chopped 1/2 cup fresh basil, thinly sliced 1/4 cup Parmesan cheese, grated Season the chicken with the salt and pepper. In a large plastic freezer bag, combine the flour, 1 teaspoon of the oregano, and the red pepper flakes. Add the chicken, seal the bag, and shake to coat. In a large Dutch oven or an electric skillet, heat the olive oil over medium-high heat. Add the chicken, skin side down, and cook for 5 minutes on each side. Remove the chicken from the pan and set aside. Add the bell peppers, onions, and garlic to the pan and sauté for 3 minutes, scraping the bottom to pick up the browned bits. Add the wine and sauté the vegetables for 5 minutes. Add the tomatoes (with the liquid), chicken stock, capers, and remaining oregano and return the chicken to the pan. Bring the mixture to a boil, cover, reduce the heat to a simmer, and cook for 30 minutes. Stir in the parsley and season with salt and pepper to taste. Remove the chicken to a cutting board and let it sit for a few minutes prior to cutting. Using a sharp knife, cut each breast if necessary to ensure six servings. Place the chicken onto a serving platter, ladle the sauce over the top, and top with the basil and Parmesan prior to serving. Per serving: Calories 399 (From Fat 139); Fat 15g (Saturated 4g); Cholesterol 99mg; Sodium 1129mg; Carbohydrate 22g (Dietary Fiber 4g); Protein 39g. Chicken Piccata Prep time: 12 minutes Cook time: 18 minutes Yield: 4 servings Four 4-ounce boneless, skinless chicken breasts 1/4 cup plus 1/2 cup flour 1/2 teaspoon garlic power 1/4 teaspoon salt 1/4 teaspoon paprika 1 egg, lightly beaten 1 tablespoon plus 1 cup water 1/4 cup olive oil 2 teaspoons chicken bouillon or base 1 cup water 1/4 cup lemon juice 1 teaspoon cornstarch 1/4 cup fresh parsley, chopped Preheat the oven to 425 degrees. Using a meat mallet or heavy pan, pound the chicken into 1/2-inch-thick pieces. In a shallow bowl, combine 1/4 cup of the flour, the garlic powder, salt, and paprika. In another bowl, combine the egg and 1 tablespoon of the water; place the remaining flour in a third bowl. Dredge the chicken in the flour-garlic mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the plain flour and place onto a baking sheet. Heat the olive oil in a heavy skillet over medium heat. Add the chicken pieces and brown on each side (3 to 4 minutes per side). Return the chicken to the baking sheet and bake for 5 minutes. Meanwhile, add the bouillon and the remaining water to the skillet. Scrape up any browned bits into the sauce. Bring the mixture to a boil and then reduce to a simmer. Whisk together the lemon juice and cornstarch in a small bowl and add to the sauce. Add the parsley. Transfer the cooked chicken to a serving dish and top with the sauce prior to serving. Per serving: Calories 405 (From Fat 161); Fat 18g (Saturated 3g); Cholesterol 95mg; Sodium 797mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 39g. Lemon Chicken Scaloppine Prep time: 12 minutes Cook time: 24 minutes Yield: 8 servings Four 6-ounce boneless, skinless chicken breasts 1/4 cup plus 1/4 cup flour 1/4 teaspoon salt 1/4 teaspoon pepper 2 eggs, lightly beaten 2 tablespoons water 1 cup panko breadcrumbs 1/4 cup olive oil Juice of 1 lemon Preheat the oven to 300 degrees. Cut each chicken breast in half lengthwise to create thin chicken breasts fillets. In a shallow bowl, combine 1/4 cup of the flour and the salt and pepper. In another bowl, combine the eggs and water. Mix the panko and the remaining flour in a third bowl. Dredge chicken in the flour-salt mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the panko mixture and place onto a baking sheet. Heat the olive oil in a heavy skillet over medium-high heat. Add the chicken pieces in batches and brown on each side (6 to 8 minutes per side). Keep the chicken warm in the oven on an ovenproof serving platter until you cook all the pieces. Drizzle the lemon juice over the cooked chicken and serve. Per serving: Calories 271 (From Fat 95); Fat 11g (Saturated 2g); Cholesterol 71mg; Sodium 522mg; Carbohydrate 13g (Dietary Fiber 1g); Protein 29g.

Article / Updated 10-10-2023

Chicken soup is just the tip of the iceberg when it comes to the health benefits of incorporating soups into your diet when you’re undergoing treatment for cancer. Soups are a great way to get whole grains, vegetables, fruits, and beans into one dish, particularly if you’re short on time or energy. You can’t get more wholesome than that! Vegetable Stock Preparation time: 5 minutes Cook time: 45 minutes Yield: 8 cups 1 tablespoon olive oil 2 large onions, quartered 1 medium leek (white and green parts), chopped 2 celery stalks with leaves intact, chopped 2 large carrots, quartered 8 cloves garlic, crushed 8 sprigs fresh parsley or 4 teaspoons dried parsley 6 sprigs fresh thyme or 3 teaspoons dried thyme 2 quarts water 1 teaspoon sea salt 2 bay leaves Heat the oil in a soup pot over medium heat, and add the onions, leek, celery, carrots, garlic, parsley, and thyme. Cook for 5 to 10 minutes, stirring frequently so the vegetables don’t brown. Add the water, sea salt, and bay leaves, and bring to a boil. Then lower the heat and simmer for at least 35 minutes. Remove the broth from the heat, strain the liquid, and discard the vegetables. Per cup: Calories 18 (From Fat 15); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 290mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 0g. Instead of following this recipe, you can save all the trimmings from the vegetables you eat during the week and add them to a pot of water with some garlic, onion, parsley, bay leaves, and other desired herbs and simmer them for 35 minutes to a few hours. Then strain them out and toss them. Use the stock within a week or freeze it for up to six months for later use. Apple Carrot Ginger Soup Preparation time: 10 minutes Cook time: 40 minutes Yield: 4 servings 1-1/2 teaspoons olive oil 1/4 cup diced celery 1 cup shredded carrot 1/4 cup onion, peeled and chopped 1-1/2 teaspoons minced garlic 1 tablespoon minced fresh ginger root or 1 teaspoon ground ginger 1 teaspoon fresh thyme or 1/4 teaspoon dried thyme 1/4 teaspoon curry powder 2 teaspoon whole-wheat flour 2 cups skim milk 2 cups vegetable broth 1/2 cup unsweetened applesauce Heat the oil in a large pot, and then add the celery, carrot, onion, garlic, ginger, thyme, and curry. Sauté lightly for 2 to 3 minutes. Stir in the flour and cook while stirring for about two minutes. Add the milk, broth, and applesauce. Cook for 30 minutes, stirring occasionally. Remove the soup from the heat, place in a blender, and puree until smooth. Return the soup to the stove and simmer for 10 more minutes. Per serving: Calories 128 (From Fat 47); Fat 5g (Saturated 1g); Cholesterol 2mg; Sodium 546mg; Carbohydrate 16g (Dietary Fiber 2g); Protein 5g. Creamy Potato Soup Preparation time: 15 minutes Cook time: 30 minutes Yield: 6 servings 4 medium potatoes, peeled and cubed 3/4 cup onion, peeled and chopped 1 medium carrot, peeled and chopped 2 stalks celery, chopped 1-1/2 cups chicken broth 3 tablespoons canola oil 3 tablespoons all-purpose flour 2-1/2 cups milk 1 tablespoon minced fresh parsley or 1 teaspoon dried parsley 3/4 teaspoon salt 1/2 teaspoon pepper 1 cup shredded low-fat Swiss cheese In a large saucepan, combine the potatoes, onions, carrots, celery, and chicken broth and bring to a boil. Reduce the heat; cover and simmer for 12 to 15 minutes or until the vegetables are tender. Using a potato masher, lightly mash the vegetables. Alternatively, for a smoother consistency, place the vegetable mixture in a blender and blend until smooth; then return to the saucepan. In a small saucepan, heat the canola oil. Stir in the flour until smooth. Gradually stir in the milk. Heat milk without boiling and cook, stirring for about 2 minutes or until thickened. Stir the milk-and-flour mixture into the vegetable mixture. Cook and stir until thickened and bubbly. 5Add the parsley, salt, and pepper. Remove from the heat and stir in the cheese until melted. Per serving: Calories 282 (From Fat 113); Fat 13g (Saturated 4g); Cholesterol 22mg; Sodium 889mg; Carbohydrate 32g (Dietary Fiber 3g); Protein 11g. Wild Salmon Soup Preparation time: 15 minutes Cook time: 40 minutes Yield: 5 servings 2 cups water 4 ounces carrots, peeled and diced small 1 small onion, peeled and diced small 1 bay leaf 14 ounces (about 4 medium) Yukon gold potatoes, peeled and cubed small 4 ounces raw wild salmon, cubed and fine pin bones and skin removed 1 tablespoon fresh dill weed or 1 teaspoon dried dill 5 whole peppercorns 2 cups milk 1 tablespoon butter 1 teaspoon sea salt 1 tablespoon fresh parsley or 1 teaspoon dried parsley Add the water to a large pot, and bring to a boil. Add the carrots, onion, bay leaf, and peppercorns. Reduce the heat to low, and cook for 15 minutes. Add the potatoes, salmon, and dill, and cook for 15 to 20 minutes. Check the potatoes for doneness. When soft, add the milk, butter, salt, and parsley. Cook for an additional 5 minutes. Remove bay leaf and peppercorns before serving. Per serving: Calories 194 (From Fat 64); Fat 7g (Saturated 4g); Cholesterol 30mg; Sodium 540mg; Carbohydrate 22g (Dietary Fiber 2g); Protein 11g.

Cheat Sheet / Updated 10-05-2023

Diabetes is a serious medical condition where your body cannot properly process foods to meet your energy demands and keep your blood glucose levels balanced. But, you can do a lot to help your body work better. Adopting and sticking to a heart-healthy diet that also manages your intake of carbohydrate foods can help prevent the complications of diabetes for years to come. When it comes to diabetes, food is medicine.

Article / Updated 09-28-2023

The Mediterranean diet is not a "diet" in the commonly accepted definition of the word; it's really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid. It's true wine can have health benefits, but it also characterizes the Mediterranean way of life as one that values good food, good drink and relaxing meals. Use the following guide to select the wines to pair with your Mediterranean meals. Choosing Red Wines Wine Taste Pair It With Cabernet Sauvignon Dry, medium- to full-bodied, with flavors of plum, blackberry, vanilla, and tobacco Lean red meat, pastas, or a square of dark chocolate Chianti Dry, medium-bodied, with flavors of cherry and roses All Italian foods, tomato-based pasta, Parmesan cheese, and lean chicken or beef Merlot Dry, medium-bodied, with flavors of plum, black cherry, spice, and chocolate Poultry, lean red meats, pastas, and salad Pinot Noir Dry, light- to medium-bodied, with flavors of cherry, blackberry, strawberry, cinnamon, and clove Poultry, fish, and vegetables; also offers a good balance to heavier dishes White Zinfandel (Rosé) Sweet and light, with flavors of berry, citrus, and vanilla Both mild and spicier dishes, fruit, fish, and lean meats