STEWED CHICKEN
Prep time: 10 minutes
Cook time: 15 minutes
Serve: 4
Ingredients:
4 chicken thighs
1 chopped carrot
1 chopped onion
1 teaspoon of dried oregano
1 teaspoon of rosemary
1 cup of stock chicken
½ cup of vegetable stock
1 teaspoon of salt
Directions:
Put chicken thighs in instant pot.
Sprinkle rosemary, dried oregano and salt on chicken.
Add onion and chopped carrot.
Add vegetable and chicken stock.
Using a wooden spatula, stir the mixture.
Close the instant pot and select poultry mode.
Set to high and allow cooking for 15 minutes.
Natural release pressure and open the instant pot.
Transfer to serving bowl and serve.
Nutrition: calories: 182, carbs: 4.7g, fiber: 1.3g, fat: 10.3g, protein: 19.7g
LEMONGRASS CHICKEN
Prep time: 15 minutes
Cook time: 15 minutes
Serve: 2
Ingredients:
2 chicken thighs
1 teaspoon of honey (raw)
1 chopped shallot
½ cup of lemongrass
1 tablespoon of stockfish
1 cup of stock chicken
1 teaspoon of garlic (minced)
½ teaspoon of olive oil
Directions:
Cut the lemongrass and combine with minced garlic and shredded shallot.
Add in olive oil and stir.
Rub raw honey on the chicken thighs.
Put ½ of the mixture of lemongrass in the instant pot.
Put in the chicken thighs and cover with the other ½ lemongrass mixture.
Add chicken and fish stock.
Close the instant pot.
Set to poultry mode and adjust to high pressure.
Allow cooking for 15 minutes and quick-release.
Serve.
Nutrition: calories: 206, carbs: 8g, fiber: 0g, fat: 11.6g, protein: 19.9g
STUFFED CHICKEN ROLL
Prep time: 15 minutes
Cook time: 16 minute
Serve: 4
Ingredients:
1 chopped sweet potato
½ teaspoon of salt
1 fried chopped red onion
1-pound of chicken fillet
½ teaspoon of nutmeg (ground)
1 egg
2 tablespoons of shred coconut
¼ teaspoon of chili flakes
1 teaspoon of olive oil
Directions:
Carefully beat chicken fillet.
Combine chili flakes and chopped onion.
Sprinkle salt, olive oil and ground nutmeg on chicken fillet.
Combine sweet pepper and onion mixture.
In a separate bowl, beat and whisk the egg.
Put chopped shallot on one part of chicken fillet, roll it.
Pour in a cup of water to the instant pot and put in the trivet.
Set to poultry mode and adjust on high pressure.
Allow cooking for 16 minutes and quick-release pressure.
Transfer to plate, slice and serve.
Nutrition: calories: 263, carbs: 5.1g, fiber: 1.1g, fat: 10.9g, protein: 34.8g
PEPPER CHICKEN WINGS
Prep time: 10 minutes
Cook time: 12 minutes
Serve: 8
Ingredients:
2-pound of chicken wings
2 chopped sweet yellow peppers
1 jalapeno pepper
1 teaspoon of salt
½ cup of water
Directions:
Pour the water in the instant pot.
Add salt and sweet pepper.
Cut and add in the jalapeno pepper to the instant pot.
Stir till salt dissolves and add in the chicken wings.
Set to poultry mode and adjust to high pressure.
Allow cooking for 12 minutes and allow natural pressure release when time is over.
Open the instant pot and transfer chicken to serving plates.
Serve.
Nutrition: calories: 229, carbs: 3g, fiber: 0.5g, fat: 8.5g, protein: 33.3g
CHICKEN STRIPS
Prep time: 10 minutes
Cook time: 11 minutes
Serve: 4
Ingredients:
1-pound of chicken fillet
½ teaspoon of black pepper (ground)
½ teaspoon of salt
1 tablespoon of olive oil
½ teaspoon of paprika
Directions:
Cut into strips, the chicken fillets and sprinkle salt, paprika and black pepper.
Sprinkle chicken strips with olive oil and with the aid of your fingertip, stir.
Put chicken strips in instant pot and sauté for 3 minutes.
Stir chicken and close the instant pot.
Set to poultry mode and adjust to high pressure.
Allow cooking for 8 minutes and quick-release pressure.
Serve.
Nutrition: calories: 247, carbs: 0.3g, fiber: 0.2g, fat: 11.9g, protein: 32.9g
TOMATO TURKEY
Prep time: 10 minutes
Cook time: 15 minutes
Serve: 2
Ingredients:
½ cup of cherry tomatoes
1 teaspoon of maple syrup
14 oz. of turkey fillet
1 chopped shallot
1 tablespoon of fresh chopped cilantro
½ teaspoon of salt
1 cup of chicken stock
Directions:
Put the cherry tomatoes in blender and blend to smoothness.
Add in the chopped cilantro and maple syrup.
Add chicken stock and chopped shallot.
Sprinkle with sea salt and allow to blend for 10 seconds
Pour resultant mixture into instant pot.
Add fillets and close the instant pot.
Set to poultry mode and adjust to high pressure.
Allow cooking for 15 minutes and quick-release.
Transfer to plate and slice. Make sure to sprinkle remaining liquid on it.
Serve.
Nutrition: calories: 249, carbs: 12.3g, fiber: 0.6g, fat: 3.5g, protein: 41.2g
CHOPPED CHICKEN CUTLETS
Prep time: 10 minutes
Cook time: 7 minutes
Serve: 4
Ingredients:
1-pound of chicken fillets
¼ teaspoon of garlic (minced)
1 egg
½ teaspoon of sea salt
2 tablespoons of almond meal
½ teaspoon of flax seeds
Directions:
Cut into tiny pieces, the chicken fillets.
Beat egg into the chicken.
Add almond meal and minced garlic.
Add sea salt and flax seeds.
Stir well.
Make balls (medium) from mixture and shape to cutlets.
Pour in 1 cup of water to instant pot.
Place in the trivets and place cutlets on it.
Close the instant pot and set to manual mode.
Adjust to high pressure and cook for 7 minutes.
Quick-release and open the instant pot.
Transfer to plates and serve.
Nutrition: calories: 250, carbs, 0.9g, fiber: 0.5g, fat: 11.1g, protein: 34.9g
CHICKEN TENDERS
Prep time: 10minutes
Cook time: 7 minutes
Serve: 5
Ingredients:
8 oz. of chicken fillet
2 eggs
¼ cup of almond meal
1 teaspoon of flax seeds
½ teaspoon of black pepper (ground)
1 teaspoon of salt
1 tablespoon of olive oil
Directions:
Gently beat chicken and slice into 5 pieces.
Beat and whisk egg into a bowl.
Add almond meal and flax seeds into the egg mixture.
Add ground pepper and salt.
Coat chicken using egg mixture and put in bowl contained in instant pot.
Add in olive oil and close the instant pot.
Set to poultry mode and adjust to high pressure.
Allow to cook for 7 minutes and allow natural pressure release.
Transfer to plates and serve.
Nutrition: calories: 166, carbs: 1.4g, fiber: 0.8g, fat: 10.5g, protein: 16.4g
PULLED CHICKEN
Prep time: 10 minutes
Cook time: 15 minutes
Serve: 5
Ingredients:
13 oz. of chicken fillet
1 bay leaf
1 cup of chicken stock
1 teaspoon of lemon juice (fresh)
1 tablespoon of keto mayo
Directions:
Put chicken fillet in instant pot.
Add bay leaf, lemon juice and chicken stock.
Close the instant pot and select poultry mode.
Set to high pressure and allow cooking for 15 minutes.
Quick-release and open the instant pot.
Transfer to serving bowl and add remaining ½ of liquid.
With the aid of a fork, shred the chicken and add in keto mayo.
Stir and serve.
Nutrition: calories: 163, carbs: 0.3g, fiber: 0g, fat: 8g, protein: 21.5g
GARLIC CHICKEN PIECES
Prep time: 10 minutes
Cook time: 10 minutes
Serve: 4
Ingredients:
1 tablespoon of garlic minced)
1 egg
1-pound of roughly chopped chicken fillets
½ teaspoon of salt
3 tablespoons of almond milk
¼ teaspoon of olive oil
Directions:
Beat and whisk egg in a bowl.
Add almond milk and minced garlic.
Add oil and salt.
Whisk until the mixture is homogenous.
Add chopped chicken into egg mixture and ensure proper coating.
Put chicken in the instant pot and close the instant pot.
Set to poultry mode and adjust to high pressure.
Allow cooking for 10minutes and quick release pressure.
Chill and serve.
Nutrition: calories: 263, carbs: 1.4g, fiber: 0.3g, fat: 12.5g, protein: 34.6g
CHICKEN PHO
Prep time: 10minutes
Cook time: 15 minutes
Serve: 2
Ingredients:
¼ teaspoon of coriander seeds
1 teaspoon of chopped ginger
1 clove of peeled garlic
¼ chopped apple
3 cups of water
1 tablespoon of stockfish
½ teaspoon of salt
2 chicken thighs
1 tablespoon of honey (raw)
½ zucchini
Directions:
Cut the...
