No matter if I’m eating by myself or cooking for friends and family, I want to enjoy a good meal. And when time is short or I don’t want to fuss, The “I Love My Instant Pot Cooking for One” Recipe Bookauthorized by Instant Pot is a great book to turn to. Written by Lisa Childs, author of the blog TriedTestedandTrue.com, there are 175 recipes and lots of great color photos. Childs, who has been developing recipes for Instant Pot since 2016, provides accurate details so that even if you’re not familiar with using an Instant Pot, she makes how to do so easily understandable.
Childs’ Instant Pot recipes, designed for one person, are perfect when cooking just for yourself but can easily be shared by two with the addition of a side dish—say corn on the cob or freshly sliced tomatoes.
The following recipes are from The “I Love My Instant Pot Cooking for One.”
Easy Teriyaki Chicken Thighs and Rice
Tender chicken thighs and white rice cook together in the Instant Pot® with premade teriyaki sauce for the simplest, easiest one-pot meal. With only a few ingredients, anyone can make a delicious and quick meal at home.
• Hands-On Time: 5 minutes
• Cook Time: 20 minutes
Serves 1
2 (8-ounce) boneless, skinless chicken thighs
1⁄2 cup teriyaki sauce
1⁄2 cup uncooked long-grain white rice
1⁄2 cup water
1⁄2 tablespoon sesame seeds
1⁄2 tablespoon chopped green onion
To the Instant Pot®, add chicken and pour teriyaki sauce over the top. Place the trivet on top of chicken.
In a 6″ cake pan, combine rice and water. Place uncovered pan on trivet.
Close the lid; turn the knob to Sealing.
Press Manual or Pressure Cook button and adjust time to 10 minutes.
When the timer beeps, allow 5 minutes to naturally release the pressure, then remove the lid. Press Sauté button and adjust to High.
Carefully remove pan from the Instant Pot® and fluff rice with a fork. Place chicken (leave teriyaki sauce in Instant Pot) on top of rice and set aside. Cover to keep warm.
Cook down remaining teriyaki sauce about 5 minutes until reduced and thickened. Pour over chicken and rice, then top with sesame seeds and green onion. Serve.
Place chicken on the trivet, then season with salt, black pepper, and Italian seasoning.
Close the lid; turn the knob to Sealing.
Press Manual or Pressure Cook button and adjust time to 15 minutes.
While the chicken is cooking, prepare Bruschetta. In a small bowl, mix together all Bruschetta ingredients. Let chill in refrigerator until ready to serve.
When the timer beeps, allow 5 minutes to naturally release the pressure, then remove the lid. Place mozzarella slices on top of chicken and replace the lid. Let sit 5 minutes with lid on to allow the cheese to melt slightly.
Remove to a serving plate and top with Bruschetta. Serve immediately.
Keto diets which while very similar to the Atkins Diet, both of which are based on drastically reducing carbohydrates in order to throw the body into ketosis meaning it turns to fat for fuel once its glucose stores are used up. But while Atkins was designed for weight reduction, the keto diet is being studied for its possible ability to reduce seizures in people with epilepsy, be heart healthy, protect brain functioning including increasing alertness and maybe treat or prevent conditions like Parkinson’s, Alzheimer’s and certain types of sleep disorders. Two great books to help you learn about and incorporate keto into your diet are:The Keto Instant Pot Cookbook: Ketogenic Diet Pressure Cooker Recipes Made Easy and Fast By Urvashi Pitre and The One-Pot Keto Diet Ketogenic Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and Moreby Liz Williams.
Other Interesting Keto news.
Global Keto Diet Market to Grow 5.6% per Annum to $15.6 Billion Value by 2027
With more and more consumers becoming aware of its overall health benefits, the ketogenic diet has grown into one of the most popular diet plans over the years. According to DrJohn.org research, the global ketogenic diet market is expected to grow at a CAGR of 5.5% and reach a $15.6 billion value by 2027.
North America Holds the Largest Share of Global Keto Diet Market
In 2018, the global ketogenic diet market reached $9.6 billion in value. The expanding trend continued in 2019 with a 4.27% year-on-year growth rate. The 2019 data show that North America generates the most significant share of the global keto diet market revenue.
The rise of the ketogenic diet market in North America is primarily a result of the growing consumer awareness related to obesity and health issues. The recent surveys showed that besides the easy availability of keto-friendly products and the wide offer on the market, the consumers in the US and Canada have also started to adopt active diet habits to lose weight. At the same time, North American keto diet companies are constantly improving the quality of their products to fully accommodate the customers’ demands.
With the increasing number of consumers interested in keto-friendly products, Europe is the second-largest keto diet market in the world. According to the surveys, Europe is expected to generate 32% of the global keto diet market growth in the years to come.
Beverage Products Generate the Most Significant Market Revenue
One of the key drivers for the rapid global keto diet market growth is the increasing availability of keto products across different distribution formats. The 2019 surveys show that drink products are generating the most substantial part of the overall market revenue.
The low-carb and high-fat keto beverages are developed to help accelerate the metabolic state of ketosis, which improves the body’s efficiency while burning fat for energy. Today, the global ketogenic dieters are offered with an increasing number of new beverage products. Almond butter in to-go pouches, medium-chain triglycerides oil, nutritional drinks, and bone broth with keto-specific packaging are some of the most popular products on that list. Other significant revenue streams on the market are keto-friendly supplements and meals, sauces and condiments, sweeteners and dark chocolate.
The Keto Instant Pot Cookbook: Ketogenic Diet Pressure Cooker Recipes Made Easy and Fast
By Urvashi Pitre
Rockridge Press $10.30 (Amazon price)
Urvashi Pitre, who blogs at TwoSleevers.com and wrote the bestselling Indian Instant Pot Cookbook, offers an introduction to the Keto diet concept, the use of Instant Pots for those who are new to cooking with one and then shares a broad range of Keto recipes that are tasty.
Cauliflower Mac and Cheese
2 cups Cauliflower Rice (see note below)
2 tablespoons cream cheese,
at room temperature
1/2 cup half-and-half
1/2 cup grated sharp
Cheddar cheese
1 teaspoon salt
1 teaspoon freshly ground
Black pepper
In a heatproof bowl, mix the cauliflower, cream cheese, half-and-half, Cheddar cheese, salt, and pepper together. Cover the bowl with aluminum foil.
Pour 2 cups of water into the inner cooking pot of the Instant Pot, then place a trivet in the pot. Place the bowl on the trivet.
Lock the lid into place. Select Manual or Pressure Cook and adjust the pressure to High. Cook for 5 minutes. When the cooking is complete, let the pressure release naturally for 10 minutes, then quick-release any remaining pressure. Unlock the lid and carefully remove the bowl. Remove the foil.
Place the cooked cauliflower under the broiler, and broil until the cheese is brown and bubbling, 3 to 5 minutes. Serve immediately.
Per Serving Calories: 134; Total Fat: 11g; Total Carbs: 4g; Net Carbs: 3g; Fiber: 1g; Sugar: 2g; Protein: 6g
Note: Many grocery stores are now selling cauliflower rice in their frozen food sections. But if you want to make your own, here’s an easy way to do so. Place cauliflower florets in a blender with plenty of water, pulsing until the cauliflower is completely chopped up. Drain the mixture using a large strainer. It’s as easy as that.
The One-Pot Keto Diet Ketogenic Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More
By Liz Williams
Rockridge Press $8.99
Roasted Asparagus, Bacon and Egg Bake
12 uncured bacon slices
16 to 20 asparagus spears, ends snapped off and discarded
Salt
Freshly ground black pepper
8 large eggs
1 avocado, peeled and sliced
Preheat oven to 425° F.
In large cast iron skillet over medium heat, cook the bacon. Turn the slices with tongs every few minutes and cook until bacon is 75% cooked, 5 to 7 minutes. Transfer to a paper towel-lined plate.
Drain the bacon grease from the skillet and discard, keeping 3 tablespoons of bacon fat in the pan. Add the trimmed asparagus spears to the skillet, season with salt and pepper and toss until coated with fat.
Bake in the oven for 6 to 8 minutes or until the spears start of soften. Remove from the oven and turn the asparagus with tongs. Return the bacon to the skillet. Crack the eggs over the top of the bacon and asparagus.
Return the skillet to the oven and back for 5 to 7 minutes or until the eggs reach desired doneness.
Instant Pot Jamaican Jerk Jackfruit Tacos (recipe from the Vegan Instant Pot Cookbook)
In her debut cookbook The Vegan Instant Pot Cookbook: Wholesome, Indulgent Plant-Based Recipes, Nisha Vora, the popular food blogger, photographer and content creator at Rainbow Plant Life, shows how to quickly put together delicious and nutritious dinners in an instant pot pressure cooker. A proponent of exciting, beautiful and tasty vegan cuisine, Vora, a graduate of Harvard Law School, left her law career behind and created Rainbow Plant Life, a vegan Instagram account, blog, and YouTube channel. Her colorful and easy-to-use cookbook features 90+ vegan and wholesome recipes made in the Instant Pot. Vora also includes:
Plenty of gluten-free, soy-free, nut-free, and
refined-sugar-free recipes (80-85% of recipes are gluten-free)
An in-depth guide to using your Instant Pot,
including troubleshooting tips and cook time charts
My vegan pantry staples and essential cooking
tips
Full color design with my signature vibrant food
photography
A little wit and humor peppered in between
detailed, step-by-step recipes
2
tablespoons grapeseed oil or other neutral, high-heat cooking oil
2 medium
yellow onions, peeled and halved
4-inch piece
fresh ginger, thinly sliced
3 cardamom
pods, lightly smashed with the back of a knife
3 whole star
anise pods
4 whole
cloves
1 cinnamon
stick
1 tablespoon
coriander seeds
1 teaspoon
fennel seeds
1⁄2 teaspoon
whole black peppercorns
1 Fuji
apple, peeled and cut into large chunks
1⁄2 cup
fresh cilantro, roughly chopped
2
tablespoons reduced-sodium tamari or soy sauce
1 tablespoon
coconut sugar
2 cups
sliced shiitake mushroom caps (5 to 6 ounces)
8 cups
low-sodium vegetable broth (you can substitute water for up to 4 cups)
1 teaspoon
kosher salt, plus more to taste
Toppings
1 (6- or
8-ounce) block baked tofu, cut into cubes (I used a five-spice flavor, which
went really well with the other flavors)
3 scallions,
sliced on the diagonal
1 cup Thai
basil leaves, torn up
1 cup
cilantro leaves, torn up
2 limes, cut
into wedges
2 cups bean
sprouts
Thinly
sliced hot chile peppers or Sriracha
*You can find pho noodles in well-stocked grocery stores or
any Asian market. They come in various thickness, ranging from 1⁄16 inch
(narrow) to 1⁄4 inch (wide).
Place the dried rice noodles in a large bowl, cover with
warm water, and soak until the noodles are pliable and opaque, 30 to 45
minutes. Drain the noodles and rinse them to remove excess starch.
(Alternatively, cook the noodles according to the instructions on the package.)
Meanwhile, prepare the Broth: Select the Sauté́ setting on the
Instant Pot and, after a few minutes, add the oil. Once the display reads
“HOT,” add the onions and ginger slices, cut side down. Do not toss and allow
to cook until charred and deeply browned, about 4 minutes.
Add the whole spices (cardamom pods through black
peppercorns) and cook for 1 minute, stirring the mixture frequently. Add the
apple, cilantro, tamari, coconut sugar, and shiitakes. Pour the vegetable broth
and/or water on top and stir to combine.
Secure the lid and set the Pressure Release to Sealing.
Select the Pressure Cook setting at high pressure and set the cook time to 15
minutes.
Once the 15-minute timer has completed and beeps, allow a
natural pressure release for
10 minutes and then switch the Pressure Release knob from
Sealing to Venting to release any remaining steam.
Open the pot and, using oven mitts, remove the inner pot.
Carefully strain the broth into a fine-mesh sieve set over a large bowl
(discard the solids). Season the broth with 1 teaspoon salt, stir, and taste.
Add more salt as needed.
Place the cooked rice noodles in individual bowls. Pour over
the strained broth and add the baked tofu cubes. Top the pho with the
scallions, basil, cilantro, lime wedges, bean sprouts, and chiles or Sriracha.
Chinese Takeout-Style Tofu and Broccoli
Marinated Tofu
1 (14-ounce)
block extra-firm tofu
3
tablespoons reduced-sodium tamari or soy sauce
2 teaspoons
Sriracha or similar chili-garlic sauce
1 teaspoon
toasted sesame oil
2 teaspoons
rice vinegar (also known as rice wine vinegar)
Ginger-Chili Sauce
1⁄4 cup
reduced-sodium tamari or soy sauce
1⁄4 cup
agave nectar or coconut nectar (or maple syrup, but that will have a more
robust, less neutral flavor)
2
tablespoons water
1 1⁄2
tablespoons Sriracha or similar chili-garlic sauce
1 tablespoon
toasted sesame oil
1 tablespoon
rice vinegar
1 1⁄2-inch
piece fresh ginger, grated or finely minced
For Finishing:
1 1⁄2
tablespoons grapeseed oil or other neutral, high-heat cooking oil
2 medium
heads broccoli, cut into small florets (about 4 cups)
2
tablespoons cornstarch
White rice
or brown rice (for serving)
Marinate the tofu: Drain the tofu and cut into 4 slabs.
Place the tofu on a cutting board lined with paper towels. Place more paper
towels on top of the tofu and weight them down with a few heavy cookbooks or a
heavy skillet filled with a few cans of beans. Let sit for at least 30 minutes
or ideally 1 hour, changing the paper towels in between to drain all the
moisture. Cut the tofu into 3⁄4-inch cubes.
Place the tofu in a gallon-size zip-top bag and add the
tamari, Sriracha, sesame oil, and vinegar. Toss to combine and let the tofu
rest in the marinade for 5 minutes, massaging occasionally.
Meanwhile, make the ginger-chili sauce: In a medium bowl,
whisk together the tamari, agave nectar, water, the Sriracha, sesame oil,
vinegar, and ginger until well combined.
Finish the dish: Select the Sauté́ setting on the Instant
Pot and let the pot heat up for a few minutes before adding the grapeseed oil.
Once the display reads “HOT,” use a slotted spoon or fork to carefully transfer
the marinated tofu to the pot. Cook the tofu for 1 1⁄2 minutes undisturbed. Use
a spatula to flip and cook the tofu until it starts to brown on all sides, 3 to
4 minutes total. Add
the ginger-chili sauce and stir to combine. Select the Cancel setting.
Secure the lid and set the Pressure Release to Sealing.
Select the Pressure Cook setting at high pressure and set the cook time to 3
minutes.
Once the 3-minute timer has completed and beeps, perform a
quick pressure release by carefully switching the Pressure Release knob from
Sealing to Venting.
Open the pot. Add the broccoli florets to the tofu and stir
with the sauce to combine. Secure the lid and set the Pressure Release to
Sealing. Select the Pressure Cook setting to low pressure and set the cook time
to 1 minute. Once the 1-minute timer has completed and beeps, carefully perform
another quick pressure release.
In a small bowl, stir together the cornstarch with 1⁄4 cup
water, whisking until combined without any lumps. Select the Sauté́ setting and
press the Sauté́ button again until you reach Less heat. Add the cornstarch
slurry to the Instant Pot and gently stir to combine. Cook, stirring gently,
until the sauce thickens, 2 to 3 minutes. Serve the tofu and broccoli over rice.
Ifyougo:
What: Nisha Vora
A Talk & Demo with Nisha Vora
When: Sunday,
July 21 at 2 to 4 p.m.
Where: Read
It and Eat, 2142 N Halsted St., Chicago, IL
Cost: 1
Ticket + 1 Book $44.26; 2 Tickets + 1 Book $64.26; Book Only
