Broccoli Mushroom Stir Fry is vegan and healthy stir fry recipe with portobello mushrooms, peas, walnuts and brown rice. It’s easy, filling, and drenched in flavor.

We also love this chicken and broccoli stir fry and cauliflower stir fry!

This might not be a traditional stir fry recipe but it’s delish! It’s my version of broccoli mushroom stir fry with tons and tons of green veggies and nuts. I was going to say it is vegetarian but I just realized it’s vegan. Even better!

This gluten-free, healthy dinner recipe is perfect for any occasion and rivals any takeout.

Why You’ll Love This Recipe

• Naturally flexible: Stir fries are great for using up those lingering vegetables in the fridge. Also gives you the chance to use up any type of rice or noodles you have in your pantry.
• Easy: No need to make separate stir fry sauce. Everything is sautéed to perfection in coconut oil, then seasoned with soy sauce for a delicious stir fry taste.
• Healthy: No store-bought sauce plus broccoli is high in fiber and vitamin C, and mushrooms are low in calories and a great source of vitamins, minerals, and antioxidants.
• Delicious: This stir fry was delish! Crunchy, with satisfying umami flavor and filling!

Ingredients for Broccoli Mushroom Stir Fry

You might not need an extra trip to the grocery store, the ingredient list for this broccoli mushroom stir fry recipe is very simple.

• Portobello mushrooms: They are meaty and add a lot of flavor. You’ll need to chop 2 large mushrooms.
• Broccoli: Chop up 2 fresh heads of broccoli with stalks.
• Walnuts: Coarsely chopped, or you can buy pieces for a less expensive option.
• Frozen peas: You can add frozen peas straight from the freezer or use fresh peas.
• Onion: Finely chopped onions add delicious flavor. I recommend yellow onion, it’s the perfect balance between sweet and sharp.
• Soy sauce: Choose from regular soy sauce, liquid aminos or tamari.
• Coconut oil: I highly recommend not to substitute, it adds flavor.
• Toasted sesame oil: This oil adds stir fry flavor. It is an optional ingredient, so be sure to use only toasted sesame oil. Regular sesame oil does not have that special flavor.
• Green onion: A garnish of finely chopped green onion adds a nice chive flavor to the dish.
• Brown rice: I used long grain brown rice. Brown basmati rice or jasmine brown rice will work too.
• Salt: Just a pinch to flavor the rice.

How to Make Broccoli and Mushroom Stir Fry

Broccoli and mushroom stir fry is an easy weeknight dinner you’ll be dishing up in less than an hour.

Here’s a quick overview, there is a recipe card with full measurements and instructions below.

• Prep the rice: Get your rice cooking while prepping other ingredients. I made brown rice in Instant Pot, you can also cook it on the stove. In any case, you want rice to be al dente.
• Toast walnuts: Add walnuts to a hot non-stick wok and cook on medium heat until golden brown. I toasted mine for 2-3 minutes, then in the last 30 seconds, stirred in 1/2 tablespoon soy sauce. Transfer to a medium bowl.
• Sauté onion: Add 1/2 tablespoon coconut oil to the same wok and sauté onions until translucent, stirring occasionally. Then add them to the bowl with the walnuts.
• Stir fry mushrooms: In the same wok on high heat, add coconut oil and mushrooms, and cook until golden brown. Stir in soy sauce and transfer to the same bowl with walnuts and onion.

• Cook broccoli: Add remaining coconut oil and cook broccoli until soft but not overcooked. Stir in 1 tablespoon soy sauce.
• Combine: Add walnuts, onion, and mushrooms back into the pan. Fluff rice and pour into the wok. Toss in the peas along with the remaining soy sauce and sesame oil. Stir and sauté on high heat until heated through.
• Garnish and serve: Stir in green onions, remove from heat and enjoy!

What Is the Best Way to Prep Broccoli?

I like to use both broccoli crowns and broccoli stalks because they’re highly nutritious, add crunchy texture, and eliminates waste.

First remove the stalks, peel their thick skin with a vegetable peeler and slice into bite-size pieces.

Then cut broccoli florets into uniform size pieces.

More Tips for Best Results

These simple tips are what make this broccoli and mushroom recipe incredibly flavorful.

• Season each vegetable with soy sauce: Important to add a splash of soy sauce at the end of toasting nuts and each vegetable. It adds a lot of flavor without using store-bought stir fry sauce or other sauce ingredients such as cornstarch and rice vinegar, making this recipe healthy and simple.
• Use al dente brown rice: For the best taste and look, make sure rice is al dente when adding to the wok to prevent mushy rice.
• Don’t skip coconut oil: Coconut oil has a high smoke point and adds a slightly sweet, nutty flavor. If you use a different oil, the taste will not be the same.
• Use brown mushrooms: Baby Bella mushrooms or brown mushrooms such as cremini mushrooms or shiitake mushrooms are OK, but not white mushrooms. Brown mushrooms have a deep, earthy flavor where white mushrooms are much milder in taste.
• Have all ingredients ready to go: Use that 10 minutes prep time and have everything ready. Then you can quickly stir fry on medium-high heat stirring constantly for the perfect stir fry.
• Type of wok: I have this ceramic non-stick wok which allows me to use less oil. You can use a regular wok but you might have to add more oil.

What to Serve Broccoli Mushroom Stir Fry with?

This delicious stir fry is a meal on its own but if you would like to add protein, these easy recipes can be cooked at the same time as stir fry:

• Air fryer shrimp
• Baked boneless chicken thighs
• Air fryer chicken breast

How to Store and Reheat

Store: Stir fry is best served fresh but will last in the refrigerator for up to 3 days, if stored in an airtight container.

Freeze: I do not recommend freezing this dish because walnuts and veggies become soggy once thawed.

FAQs

More Broccoli and Mushroom Recipes to Try

• Sauteed broccoli
• Ground turkey and broccoli pasta
• Ground turkey, broccoli and potato skillet
• Healthy chicken broccoli casserole
• Mushroom and bean soup

More Stir Fry Recipes to Try

• Healthy chicken stir fry
• Buckwheat stir fry
• Chicken asparagus stir fry
• Beef stir fry recipe
• Cabbage stir fry
• Shrimp and vegetable stir fry
• Chicken and mushrooms

Print

Broccoli Mushroom Stir Fry

Broccoli Mushroom Stir Fry is vegan and healthy stir fry recipe with portobello mushrooms, peas, walnuts and brown rice. It's easy, filling, and drenched in flavor.

Course Dinner

Cuisine Asian

Diet Vegan

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6 servings

Calories 377kcal

Author Olena Osipov

Ingredients

For Brown Rice:

• 1 cup long grain brown rice uncooked
• 1 1/2 cups water
• Pinch of salt

For Stir Fry:

• 1 small onion finely chopped
• 2 large portobello mushrooms coarsely chopped
• 2 large broccoli stalks including stems, coarsely chopped
• 1 cup walnuts coarsely chopped
• 3 tablespoons soy sauce or liquid aminos divided
• 2-3 tablespoons coconut oil divided
• 1 1/2 cups peas frozen or fresh
• 2 teaspoons sesame oil optional
• 4 green onion sprigs finely chopped

US Customary – Metric

Instructions

• Add rice, water and salt to a medium pot and bring to a boil. Cover, reduce heat to low and cook for 30 minutes. Rice should be al dente. Or cook brown rice in Instant Pot or any other proven al dente method.
• Meanwhile, preheat non-stick wok on medium heat, add walnuts and cook for 2-3 minutes or until golden brown, stirring occasionally. In the last 30 seconds, stir in 1/2 tablespoon soy sauce, transfer to a medium bowl and set aside.
• Return wok to medium heat, add 1/2 tablespoon coconut oil, onions and cook until translucent, stirring occasionally. Transfer to a bowl with walnuts.
• Increase heat to high, add 1/2-1 tablespoon coconut oil, mushrooms and cook until golden brown, stirring frequently. In the last 30 seconds, stir in 1/2 tablespoon soy sauce and transfer to the same bowl with walnuts.
• Add remaining 1/2-1 tablespoon coconut oil, broccoli and cook for a few minutes until softer but not overcooked. In the last 30 seconds, stir in 1 tablespoon soy sauce.
• Transfer all ingredients from a bowl to the wok with broccoli. Fluff rice with a fork and add to the wok. Add peas, remaining 1 tablespoon soy sauce and sesame oil (if using). Stir and saute stir fry on high heat for about 1-2 minutes or until heated through.
• Add green onions, stir gently, remove from heat and serve hot.

Notes

• Store: Refrigerate covered in an airtight container for up to 3 days.
• I don’t recommend to freeze this stir fry because vegetables and nuts will become soggy.

Nutrition

Serving: 1.67cups | Calories: 377kcal | Carbohydrates: 50g | Protein: 14g | Fat: 16g | Saturated Fat: 3g | Sodium: 344mg | Fiber: 10g | Sugar: 8g

The post Broccoli Mushroom Stir Fry appeared first on iFoodReal.com.

Easy Instant Pot Lasagna Soup recipe with all the comforting flavors and far less work. Ready to serve in just over 30 minutes, this hearty soup is a quick weeknight dinner!

If you prefer the traditional pasta dish, Instant Pot lasagna is perfect for cold weather too!

Kids love this Instant Pot lasagna soup! And busy cooks love it because it’s easier to make than chicken lasagna roll ups, zucchini lasagna, and zucchini lasagna rolls.

Plus the cheesy topping makes it extra delicious, I call that a winner!

Why You’ll Love This Recipe

• Satisfy your lasagna fix: Loaded with ground beef, tender noodles, Italian seasoning, rich tomato broth, and cheese, this recipe is full of traditional lasagna flavor packed in a delicious Instant Pot soup.
• No need to pre-cook the noodles: You can add uncooked pasta right to your electric pressure cooker.
• Quick and easy: Lasagna soup in Instant Pot is fully ready in 33 minutes!
• One pot meal: I love Instant Pot recipes because you can saute and cook all ingredients in same pot!

Ingredients for Instant Pot Lasagna Soup

The ingredients for Instant Pot lasagna soup are very simple, here’s what you’ll need.

• Onion: Yellow onion, finely chopped.
• Garlic: Freshly minced garlic cloves is best for flavor, jarred minced garlic can be used in a pinch.
• Ground beef: I like using extra lean ground beef, a fattier ground beef will have more grease and drippings.
• Diced tomatoes: Aim for a can of low sodium diced tomatoes to avoid added sodium.
• Marinara sauce: Homemade marinara sauce is my top choice for lasagna soup, you can use your favorite store-bought variety.
• Chicken broth: Really any broth will add a rich flavor to your soup. Choose from low sodium chicken broth, vegetable broth, or beef broth.
• Lasagna noodles: You’ll need 8 sheets uncooked and broken into pieces.
• Seasoning: Italian seasoning, salt, and pepper.
• Parmesan cheese: If possible, use freshly grated Parmesan cheese for best flavor.
• Fresh herbs: Finely chopped fresh parsley or fresh basil for classic lasagna flavor.
• Garnish ideas: Ricotta cheese, more parmesan cheese, parsley, and basil.

How to Make Lasagna Soup in Instant Pot

Here are the step-by-step directions for making this lasagna soup recipe in Instant Pot. It’s really simple and everything is done right in your Instant Pot, anyone can make it!

You’ll also find a full recipe card below.

• Preheat: Press the Sauté button and wait until the display says Hot, it takes a few minutes but you want it to be Hot before adding anything to it.
• Add meat and aromatics: Add onion, garlic, ground beef and cook for 7-10 minutes. Use a wooden spoon to break it into small pieces, once it’s mostly cooked through press Cancel.
• Combine remaining ingredients: Now add in the diced tomatoes, marinara sauce, broth, lasagna noodles, Italian seasoning, salt and pepper. Then stir, making sure the noodles are separated.
• Pressure cook: Close the lid and set the valve to Sealing. Press Pressure Cook on High or Manual for 3 minutes.
• Release pressure: After pressure cooking, let soup stand for 5 minutes and then turn valve to Venting to release remaining pressure.
• Finish soup: Sprinkle with parmesan cheese, parsley or basil and stir. If you have time, let it sit for up to 15 minutes for flavors to mingle.
• Garnish and serve: Add a dollop of ricotta cheese, more Parmesan cheese and herbs, and serve hot.

Tips for Best Results

These easy tips help make this the best Instant Pot lasagna soup! It will jump up to the number one spot of your soup recipes list.

• Separate lasagna noodles: After adding all ingredients, give it a gentle stir. You want the pasta submerged in liquid, so it cooks evenly but separated. This way it won’t stick while cooking.
• To thin out the soup: It’s normal for soup to thicken as it sits and especially the next day. Thin it out only with broth to avoid diluting the flavor with water. I added 2 cups more in a few hours. You can also season it more with Italian seasoning, salt and pepper.
• Don’t release pressure immediately: Don’t do Quick Release. Wait 5 minutes, otherwise soup will splatter a lot through the venting valve.
• Let it stand: Just for 10-15 minutes to let flavors marry each other.

What Are the Best Noodles to Use?

You can use any wavy lasagna noodles. This time I used regular pasta.

Whole wheat lasagna noodles or Kamut noodles can be used, I would cook soup for 4 minutes then.

For brown rice or gluten-free lasagna noodles, you’ll want to pressure cook soup for 2 minutes. Also they will fall apart a bit more.

You could also use other short noodles like farfalle (bowtie pasta) and penne pasta.

Other Variations

We love this twist on lasagna, it’s super versatile too. Here are some fun variations to try.

• Add veggies: Load up soup with vegetables and feel good about serving your family one of healthy Instant Pot recipes. 2-3 cups of chopped zucchini, carrots, celery, mushrooms, or bell peppers are just a few ideas.
• Use ground turkey: Make soup healthier by swapping beef for ground turkey. You could even use ground chicken. Don’t forget to use oil for sauteing the meat then.
• Add Italian sausage: Use half ground Italian sausage and half ground beef. There is the possibility you would have to drain some fat.
• Stir in cheeses in the pot: Get more cheesy and creamy taste by slowly mixing in up to 1-2 cups of freshly shredded mozzarella cheese or ricotta cheese.
• Make it dairy-free: Omit Parmesan cheese and top with dairy-free ricotta cheese.
• Add spinach: Boost nutrition and add more color with 2-3 cups of fresh baby spinach.
• Make it lighter: Use a leaner meat such as ground turkey and skip the ricotta cheese, or top with cottage cheese or shredded mozzarella.

How to Top and Garnish Lasagna Soup

It’s all about the toppings! I like to keep things simple and use what I have on hand. You can add all or any of these ingredients on top to add flavor to the soup:

• Ricotta cheese: My personal favorite, I love the rich creaminess.
• Parmesan cheese: Shaved or grated parmesan cheese is always a popular choice for Italian dishes.
• Mozzarella cheese: For a mild, salty taste plus it melts into gooey deliciousness.
• Fresh herbs: Add extra flavor and make your soup beautiful with parsley or basil.

And of course serve pressure cooker lasagna soup with crusty bread or whole grain bread!

How to Store and Reheat

Store: Refrigerate soup leftovers for 2 days. Technically it can last for 3-4 days but I find pasta becomes too soggy after 2 days.

Reheat: In a microwave or small pot on the stove. You can also reheat right in Instant Pot on Sauté mode if you are planning to consume all the leftovers. It’s best practice to reheat only what you will eat.

Freeze: I don’t recommend to freeze this soup as noodles become mushy once thawed.

FAQs

More Instant Pot Pasta Recipes

• Instant Pot bolognese
• Instant Pot ground beef stroganoff
• Instant Pot chicken pasta
• Instant Pot spaghetti
• Instant Pot goulash

More Instant Pot Soup Recipes to Try

• Instant Pot zuppa toscana
• Instant Pot vegetable soup
• Instant Pot minestrone soup
• Instant Pot potato soup

Print

Instant Pot Lasagna Soup

Easy Instant Pot Lasagna Soup recipe with all the comforting flavors and far less work than a lasagna. On your table in just over 30 minutes!

Course Soup and Stew

Cuisine Italian

Prep Time 5 minutes minutes

Cook Time 13 minutes minutes

Pressure Up&Down Time 15 minutes minutes

Total Time 33 minutes minutes

Servings 8 servings

Calories 278kcal

Author Olena Osipov

Equipment

• Instant Pot

Ingredients

• 1 large onion finely chopped
• 4 large garlic cloves minced
• 1 pound ground beef extra lean
• 15 ounces can diced tomatoes low sodium
• 2 cups marinara sauce
• 6 cups chicken broth low sodium
• 8 lasagna noodles broken into pieces
• 1 teaspoon Italian seasoning
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 tablespoon olive oil for frying
• 1/3 cup Parmesan cheese grated
• 1/4 cup parsley or basil finely chopped
• Ricotta cheese, parmesan cheese, parsley or basil for serving

US Customary – Metric

Instructions

• Press Saute and wait until Instant Pot says Hot. Swirl oil to coat and add onion, garlic and ground beef. Saute for 7-10 minutes, stirring often and breaking meat into small pieces. Meat should not be browned. Press Cancel.
• Add diced tomatoes, marinara sauce, broth, lasagna noodles, Italian seasoning, salt and pepper. Stir well to separate the noodles.
• Close the lid, set valve to Sealing and press Pressure Cook on High or Manual for 3 minutes.
• After wait 5 minutes and then turn pressure release valve to Venting to release remaining pressure, called Quick Release.
• Add Parmesan cheese, parsley or basil, stir the soup and I recommend to let it sit for 10-15 minutes uncovered or half way covered to allow the flavors to meld, if you have time.
• Garnish individual bowls of soup with more Parmesan cheese, ricotta cheese and more parsley or basil. Serve hot with a slice of bread.

Notes

Store: Refrigerate soup leftovers for 2 days. Soup can last for 3-4 days but I find pasta becomes too soggy after 2 days. You can also thin out the soup with more broth and spices as it will thicken with time.

I don’t recommend to freeze this soup because noodles will become mushy upon thawing.

Nutrition

Calories: 278kcal | Carbohydrates: 31g | Protein: 22g | Fat: 7g | Saturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 38mg | Sodium: 539mg | Fiber: 3g | Sugar: 5g

The post Instant Pot Lasagna Soup appeared first on iFoodReal.com.

In this Instant Pot Meatloaf and Mashed Potatoes recipe juicy, tender meatloaf and creamy, fluffy mashed potatoes cook at same time in an electric pressure cooker. It’s classic comfort food at its best!

It’s turkey meatloaf meets Instant Pot mashed potatoes in one pot!

If this Instant Pot meatloaf recipe doesn’t convince you to buy an Instant Pot, I don’t know what or who else will! You can make so many one pot meals in it!

This meatloaf in Instant Pot comes out mind blowing and kids gobble it up. I just love healthy Instant Pot recipes!

Why You’ll Love This Recipe

• Easy: You will skip turning on the oven, stove and washing a few bowls. You mix, cook, slice and serve entire dinner in same 2 pans in your Instant Pot! You can even refrigerate leftovers in the same 2 pans. And then reheat them in the same 2 pans in Instant Pot.
• Juicy meatloaf: Meatloaf can be made with any ground meat and it always comes out juicy thanks to captured steam inside.
• Creamy mashed potatoes: Mashed potatoes in Instant Pot always come out extra tender and creamy.
• It can be made ahead: You can make it in the morning and press Keep Warm for hot dinner later. I often make it on the weekend and go shopping.

Ingredients for Instant Pot Meatloaf and Mashed Potatoes

There are two parts to the ingredients for this Instant Pot meatloaf recipe – for meatloaf and for mashed potatoes.

For the meatloaf you will need:

• Ground meat: Use ground beef, ground chicken, ground pork or ground turkey like me. It turns out delicious either way. For red meat, I recommend to go for extra lean ground beef or ground pork.
• Egg: For binding meatloaf ingredients. You can try to replace it with one flax egg or chia egg.
• Oats: We use oats in place of breadcrumbs (forgot to picture it). I like to use rolled oats but you can also use quick oats, quick cooking steel cut oats or even steel cut oats. You can use equal amount of regular breadcrumbs or panko breadcrumbs as well.
• Garlic powder: To add flavor. Onion powder works just as well.
• Dried oregano: For more flavor. Also use your favorite dried herbs like dried thyme, dried basil or Italian seasoning.
• Salt and pepper
• Ketchup: For the glaze. I like to keep meatloaf recipe simple and it turns out delicious!

For the mashed potatoes you will need:

• Potatoes: Yukon gold potatoes or red potatoes are the best choice for mashed potatoes since you don’t have to peel them, just cut into large chunks. You can also use russet potatoes but be sure to peel first.
• Water: Cold water to cook the potatoes in.
• Milk: Classic ingredient to make mashed potatoes creamy. I use whole milk but any milk works.
• Butter: To add another layer of flavor and creaminess to the potatoes. You can also use ghee.
• Salt and pepper

How to Make Instant Pot Meatloaf

To cook meatloaf and mashed potatoes in the Instant Pot, I’m using these two stainless steel pans. They are stackable, fit 6 quart and 8 quart Instant Pots and you can buy them on Amazon.

But don’t worry, if you don’t have them, below I share how to cook meatloaf with tin foil.

While this Instant Pot meatloaf recipe might seem hard and labor intensive, I assure you it’s one of the easiest Instant Pot recipes! There is also detailed recipe card with video below.

• Prep the potatoes: To the bottom pan, add chopped into large pieces potatoes and cold water.
• Prep the meatloaf: To the top pan, add ground meat of choice, egg, oats and spices. Mix with your hands and shape meat mixture into oval or round shape. Do not add water.
• Close and stack the pans: Stack the pans with meatloaf on top, making sure the lids cover them tightly. Then secure the easy-lift handle around them.

• Cook meatloaf and potatoes: Into 6 quart or 8 quart Instant Pot, add 1 cup cold water. Pressure cook on High Pressure for 25 minutes. You will either press Manual or Pressure Cook button. After release pressure right away, called Quick Release, by turning the valve to Venting position.
• Open the pans: They are hot and full of steam, so do it carefully wearing the oven mitts.
• Bottom pan with potatoes: Drain water. Add butter, milk, salt and pepper and mash the potatoes with a potato masher.
• Top pan with meatloaf: Squirt some ketchup on top and spread with a mini spatula or pastry brush.

That’s it! Your Instant Pot meatloaf and mashed potatoes are ready! As an option, you can place the meatloaf on a baking sheet and broil under the oven’s broiler to brown the top.

Tips for Best Results

• Do not overwork the meat: When mixing the meat mixture, mix just enough to combine. Otherwise, your meatloaf might turn out tough and rubbery.
• If you would like to use 2 pounds of meat: The question I get asked the most about this Instant Pot meatloaf recipe. I would recommend to shape it into a round shape instead of oval shape to make sure it cooks through. Pressure cooking time will not change.
• To cut recipe in half: Cut all ingredients in half but keep same cooking time. Just use same 1 cup of cold water added to the bottom of pressure cooker.
• With 3 quart Instant Pot: You will need to use smaller mini pans or the foil method. Use half the amount of ingredients, keeping the same cook time.
• If using ground beef or pork: If the meat you use is not lean, I recommend to drain the extra fat from the pan after cooking the meatloaf.

Can I Make Meatloaf in Instant Pot Using Foil?

If you do not have or do not wish to buy stainless steel pans, you can use aluminum foil to cook meatloaf and potatoes in Instant Pot. You will create “a pan” for the meatloaf to place on top of the potatoes.

Here is a quick photo visual with instructions:

• Add potatoes: Add chopped potatoes and cold water in the Instant Pot.
• Place trivet on top: Then put trivet that came with Instant Pot on top of the potatoes. Doesn’t matter if it has handles or not.
• Shape meatloaf in a foil “pan”: Mix and form meat mixture into an oval meatloaf on top of double layered foil and then shape foil into “a bowl”.
• Pressure cook: Cook as per recipe.

What to Serve with Meatloaf and Mashed Potatoes?

While this is a one pot dinner, adding a few colorful vegetable side dishes is always a good idea!

Try to serve meatloaf and potatoes with quick and simple garlic green beans, sauteed broccoli or Instant Pot steamed vegetables (make them in 3 minutes after cooking the meatloaf).

As for the salad, I think this arugula feta salad, cucumber tomato feta salad or bell pepper salad with pair nicely.

If you have time, try your hand in making Ukrainian garlic bread.

How to Store and Reheat

Store: Refrigerate leftovers in the same pans you cooked meatloaf and potatoes in for up to 2 days. Or transfer them into two separate airtight containers.

I personally find that mashed potatoes do not taste fresh after 2 days but you can store them another 1-2 days, if you wish.

Reheat: I recommend to slice leftover meatloaf for even reheating. To reheat, pop covered stainless steel pans into the Instant Pot, add 1 cup water and press Pressure Cook or Manual button for 1 minute.

Or reheat in a microwave for 2 minutes, check back and see if it needs more time.

FAQs

More Instant Pot Recipes to Try

• Instant Pot chicken and potatoes
• Instant Pot ground beef stroganoff
• Instant Pot meatballs
• Instant Pot pork chops

Print

Instant Pot Meatloaf and Mashed Potatoes

In Instant Pot Meatloaf and Mashed Potatoes recipe juicy, tender meatloaf and creamy, fluffy mashed potatoes cook together in one pot, in your electric pressure cooker.

Course Dinner

Cuisine Ukrainian

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Pressure Up & Down Time 20 minutes minutes

Total Time 1 hour hour

Servings 4 servings

Calories 413kcal

Author Olena Osipov

Equipment

• Instant Pot
• Stackable stainless pans
• Trivet
• Mini spatulas

Ingredients

For the Meatloaf (Top Pan):

• 1 pound ground meat beef, turkey or chicken
• 1 large egg
• 1/4 cup oats any
• 1 teaspoon garlic powder
• 1-2 teaspoons balsamic vinegar
• 2 teaspoons dried oregano basil, thyme or Italian seasoning
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 3 tablespoons ketchup

For the Mashed Potatoes (Bottom Pan):

• 2 pounds potatoes cubed
• 1 cup water
• 2 tablespoons butter
• 3/4 cup milk
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper

US Customary – Metric

Instructions

How to Make Meatloaf in Stackable Pans

• Bottom pan: Add potatoes and water.
• Top pan: Add ground turkey, egg, oats, balsamic vinegar, dried herbs, garlic powder, salt and pepper. Using your hands mix well. Shape meat mixture into oval or round meatloaf shape. Do not add water.
• Place lid on a pan with meatloaf. Then stack it on top of pan with potatoes. You want top pan to sit comfortably. If too many potatoes, remove some and save in a bowl with cold water for another recipe.
• Into 6 or 8 quart Instant Pot, add 1 cup water. Place both pans in a trivet (sling) that came with pans, secure it and place inside Instant Pot.
• Close the lid, set pressure release valve to Sealing and press Pressure Cook on High Pressure or Manual for 25 minutes. After release pressure using Quick Release method – turn valve to Venting immediately after cooking.
• With a mitt on, remove pans from Instant Pot on a towel and open them.
• Bottom pan with potatoes: Drain the water and add butter, milk, salt and pepper. Mash.
• Top pan with meatloaf: Squirt some ketchup on top and spread with a mini spatula or brush. Slice meatloaf right in a pan and serve!

How to Make Meatloaf Using Foil

• Potatoes: Place potatoes and water at the bottom of Instant Pot. Then put trivet that came with Instant Pot on top. Doesn't matter if it has handles or not.
• Meatloaf: And then shape meat mixture into a meatloaf on top of double layered foil and then shape foil into a bowl. Place on a trivet.
• Close the lid, set pressure vent to Sealing and press Pressure Cook on High or Manual button for 25 minutes. After release the pressure immediately.
• Drain and mash potatoes with butter, milk, salt and pepper. Glaze loaf with ketchup. Slice and enjoy!

Video

Notes

• Store: Refrigerate leftovers in the same pans for up to 2 days. Or transfer to an airtight container. Mashed potatoes do not taste fresh after 2 days.
• Reheat: Slice loaf for even reheating. To reheat, pop covered stainless steel pans in Instant Pot, add 1 cup water and press Pressure Cook or Manual for 1 minute. Or reheat in a microwave for 2 minutes, check back and see if it needs more time.

Nutrition

Calories: 413kcal | Carbohydrates: 48g | Protein: 34g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 119mg | Sodium: 886mg | Fiber: 6g | Sugar: 5g

The post Instant Pot Meatloaf and Mashed Potatoes appeared first on iFoodReal.com.

Butter Chicken Spaghetti Squash gives you all the rich, creamy flavors of the classic Indian dish with a lighter twist and extra vegetables.

We also love chicken alfredo spaghetti squash boats and tex mex spaghetti squash boats for delicious low carb dinners.

If my Ukrainian grandma could make a yellow chicken curry with sour cream, onions and curry powder back in the 90’s, why can’t I make some butter chicken and spaghetti squash pretending squash is pasta?!

I still think spaghetti squash doesn’t replace spaghetti, but tastes very good indeed!

If you are craving the traditional recipe, check out this Instant Pot butter chicken or slow cooker butter chicken and serve it with delicious Instant Pot basmati rice.

Why You’ll Love This Recipe

• Healthy: The simple pasta alternative makes chicken spaghetti squash lower in carbs and gluten free.
• Full of flavor: Tender chicken and creamy coconut sauce, you’ll be amazed by how much flavor is packed into this delicious dish!
• Everyone loves: Family friendly, crowd pleaser, and kid-approved, these squash boats will disappear fast.
• Versatile and make ahead: You can bake spaghetti squash halves or cook spaghetti squash in air fryer ahead of time, and even make the butter chicken as well. Then assemble, heat in the oven, and dinner will be on the table in no time.
• Leftovers for easy dinner or special occasion meal: Heat up your leftovers on a busy weeknight or enjoy a super cozy meal that’s fun to eat for date night or special gatherings.

Ingredients for Butter Chicken Spaghetti Squash

Chicken spaghetti squash is an easy dinner idea with a short list of simple ingredients.

• Spaghetti squash: This recipe calls for 4 small spaghetti squash roughly 1.5 pounds each. If you can’t find small ones then 3 medium ones around 2 pounds each will work.
• Boneless skinless chicken breasts: Dice chicken into small bite size pieces.
• Aromatics: Onion and freshly minced garlic cloves add deep flavor to the sauce. You can use white onion or yellow onion.
• Oil: I recommend olive oil or avocado oil for sautéing the onion and garlic.
• Spices: Easy to find spices for butter chicken include garam masala, dried ginger, curry powder, salt, and pepper.
• Tomato paste: I like to go with low sodium or no salt added tomato paste to control saltiness. If you have regular tomato paste, I recommend decreasing salt.
• Coconut milk: Use full-fat coconut milk from the can, it yields a more rich and creamy sauce.

How to Cut Spaghetti Squash

Prep time! Before you cut the spaghetti squash preheat your oven to 375 F.

• Cut spaghetti squash: Grip one end of the squash with a kitchen towel to prevent slipping, then use a sharp knife to cut it in half lengthwise. Here’s a full step-by-step guide on how to cut spaghetti squash easily and safely.
• Remove seeds: Scoop out the seeds using a big spoon, tablespoon, ice cream scoop, or a cookie scoop.

How to Make Butter Chicken Spaghetti Squash

Now that you’ve prepped your squash, here’s a quick overview of how to make spaghetti squash with chicken.

You can find a full recipe card below.

• Cook spaghetti squash: Set each spaghetti squash half cut side down on a parchment lined baking sheet. Use a fork and randomly pierce the skin. Bake for 30 minutes.
• Make the sauce: Meanwhile, add oil to a hot skillet and swirl to coat. Sauté garlic and onion for 3 minutes, then add garam masala, ginger, curry powder, salt and pepper. Stir frequently and sauté for 30 seconds. Mix tomato paste with onion and spices, then add coconut milk and stir to combine.
• Cook chicken: Add diced chicken to the pan, gently stir so chicken is coated with sauce, cover and cook for 15 minutes. Turn off heat and set aside.
• Shred spaghetti squash: Remove cooked squash from the oven, flip it and let cool for 10 minutes. To make spaghetti squash noodles you’ll need an oven mitt and a fork, hold one half and separate the flesh into strands.
• Assemble boats: Divide butter chicken mixture between squash halves, bake for another 10 minutes and serve warm.

Tips for Best Results

Here are my tried and true tips on how to get chicken and spaghetti squash on the table with beautiful presentation and loads of flavor.

• Don’t cook spaghetti squash whole: I don’t recommend to cook spaghetti squash whole or make Instant Pot spaghetti squash when making squash boats. They’ll turn out too watery and be harder to cut.
• Don’t over bake the squash: I cook small ones for 30 minutes, medium ones might need 35-40 minutes. Remove when the skin is glossy and flesh is not watery inside.
• Roast spaghetti squash in advance: You can speed up this dinner by roasting the spaghetti squash up to 1 day ahead, shred strands, and reheat when ready.
• Swap for other winter squash: Butternut squash and acorn squash are a bit sweeter but would be great for this recipe. Here’s how to roast butternut squash halves or make acorn squash halves, then add the same filling.
• Make a skillet meal instead: If you’d like to skip the boats and serve it like a plate of pasta simply scoop the spaghetti strands out, add them to the skillet with butter chicken, and gently stir to combine.
• Use rotisserie chicken: Add shredded rotisserie chicken to the skillet and cook it in sauce for less time, about 5-7 minutes.

What to Serve with Chicken and Spaghetti Squash?

A lot of times I’ll serve this chicken spaghetti squash recipe on its own and garnish with fresh parsley, a small or medium sized squash makes the perfect individual serving that’s quite filling.

For a complete meal for those who want more carbs, I like to serve with Instant Pot brown rice, Instant Pot jasmine rice or Instant Pot long grain white rice, with a side of naan bread of course.

Our favorite low carb side dishes are cauliflower rice, air fryer cauliflower, or air fryer broccoli topped with grated parmesan cheese.

How to Store

Store: Leftovers can be stored in the refrigerator for 3-5 days in an airtight container.

Freeze: In my experience spaghetti squash doesn’t freeze well so I don’t recommend freezing.

FAQs

More Spaghetti Squash Recipes to Try

• Spaghetti squash casserole
• Spaghetti squash breakfast with avocado
• Spaghetti squash quiche
• Spaghetti squash quiche with vegetables

Print

Butter Chicken Spaghetti Squash

Butter Chicken Spaghetti Squash gives you all the rich, creamy flavors of the classic Indian dish with a lighter twist and extra vegetables.

Course Dinner

Cuisine Indian

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 4 servings

Calories 496kcal

Author Olena Osipov

Equipment

• Baking sheet
• Parchment paper

Ingredients

• 4 small spaghetti squash 1.5 pounds each
• 1 1/2 pounds boneless skinless chicken breasts diced
• 1 small onion finely chopped
• 3 large garlic cloves minced
• 1 tablespoon oil for frying
• 2 teaspoons garam masala
• 2 teaspoons dried ginger
• 1 teaspoon curry powder
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 3 ounces tomato paste
• 14 ounces can coconut milk full fat

US Customary – Metric

Instructions

• Preheat oven to 375 degrees F. Cut squash in half, scoop out the seeds and place cut side down on a baking sheet lined with parchment paper. Poke skin randomly with a fork and bake for 30 minutes.
• Meanwhile, preheat large skillet on medium heat and swirl oil to coat. Add garlic and onion; sauté for 3 minutes, stirring occasionally. Add garam masala, ginger, curry powder, salt and pepper; sauté for 30 seconds, stirring frequently.
• Add tomato paste and mix it well with onion and spices. Add coconut milk and stir until combined. Now add chicken, stir, cover and cook for 15 minutes. Turn off heat and set aside.
• Remove cooked squash from the oven, its skin should be shiny and strands easily separate with a fork. Flip it and let cool for about 10 minutes. To make “spaghetti”, hold one squash half at a time, wearing an oven mitt, and separate the flesh into strands with a fork.
• Divide butter chicken mixture evenly among the squash halves, return to the oven and bake for another 10 minutes.
• Serve warm with a salad or veggies of choice.

Notes

• Store: Refrigerate in an airtight container for up to 3-5 days. Do not freeze.
• You can use 3 medium squash about 2 lbs each as I understand small spaghetti squash is hard to come across. I bought mine at the farmers market.
• I didn’t have fresh ginger on hand but you can definitely replace dried ginger with about 1-2” piece of grated fresh ginger.

Nutrition

Serving: 1squash (2 halves) | Calories: 496kcal | Carbohydrates: 44g | Protein: 41g | Fat: 18g | Saturated Fat: 9g | Trans Fat: 0.02g | Cholesterol: 109mg | Sodium: 676mg | Fiber: 9g | Sugar: 17g

The post Butter Chicken Spaghetti Squash appeared first on iFoodReal.com.

These Chicken Lasagna Roll Ups are made with lighter sauce, artichoke hearts and spinach filling, then wrapped in your choice of lasagna noodles. Topped with cheese and tomato sauce, then baked until gooey perfection.

We also love these zucchini roll ups!

What Are Chicken Lasagna Roll Ups?

I’m not going to pretend it’s your next 30 minute dinner idea, but chicken lasagna roll ups are quite easy. That’s why if 12 roll ups is too much, just freeze the leftovers and save time. Plus, most lasagna pasta comes in a package of 12.

Lasagna roll ups turn a layered dinner into individual servings with just as much flavor. The filling is rolled into each pasta sheet, then topped with sauce and bubbly cheese. They’re fun, bake faster, and easier to serve!

Why You’ll Love This Recipe

• Delicious: The mix of pasta, cheese, and meat add layers of flavor everyone will love.
• Extra veggies: I gave this healthy lasagna a vegetable boost with the addition of spinach and artichokes.
• Versatile: Pasta recipes are known for their versatility. These lasagna roll-ups are not only cozy and delicious, but incredibly easy to make your own. From the noodle, sauce, meat, and veggies, the options are endless!
• Can be made ahead: With back to school in full swing, you can never have too many quick and easy meals. These chicken lasagna rolls are a freezer-friendly, healthy dinner you can count on.

My family already loves my Instant Pot lasagna, so I’m not surprised they love this too.

And if you would like to skip pasta but enjoy the taste of lasagna, try my zucchini lasagna!

Ingredients for Chicken Lasagna Rolls

Here’s a quick overview of what you’ll need to make these fun chicken lasagna roll ups.

• Lasagna noodles: You can choose from regular, whole wheat or brown rice pasta.
• Chicken: I often use Instant Pot shredded chicken breast. You can also use pan fried chicken breast or slow cooked chicken breast, or store bought rotisserie chicken can really save time but I would add less salt to the sauce for that option.
• Artichoke hearts: I used canned artichokes in water. If they are packed in oil be sure to drain well. Frozen artichokes work too, but thaw first.
• Spinach: I recommend fresh baby spinach. You can use frozen spinach, allow it to thaw and squeeze all the excess liquid.
• Aromatics: Onion and freshly minced garlic help make the sauce rich and flavorful.
• Flour: Added to thicken the sauce. Regular, whole wheat or gluten-free flour can be used.
• Milk: Use your milk of choice, regular or plant based.
• Tomato sauce: I used plain tomato sauce from a can. You can also add marinara sauce or another pasta sauce you like.
• Mozzarella cheese: I love mozzarella cheese for this dish, but cheddar cheese works well too.
• Spices: Salt and pepper.
• Oil: Use a neutral oil like avocado oil or olive oil to sauté aromatics.

How to Make Chicken Lasagna Roll Ups

This chicken lasagna roll ups recipe has a few steps to it, but I promise it’s easy! Here’s a quick overview complete with pictures.

There is a full recipe card below.

• Cook lasagna noodles: Follow package instructions and cook lasagna noodles al dente. Drain, carefully lay noodles flat on parchment paper, and cover with a towel. Set aside.
• Make sauce base: Heat a large skillet and coat with oil. Sauté garlic and onion on medium heat for 3-4 minutes, then add flour and stir to combine.
• Finish the sauce: Add milk, salt, and pepper to the skillet. Stir, bring to a light boil then simmer on low until sauce has thickened.

• Add chicken and artichokes: Add artichokes and shredded chicken to the sauce and stir. Bring to a boil, reduce heat and simmer for 2-3 minutes uncovered.
• Stir in spinach: Turn off heat, add spinach, and stir to combine.
• Prep: Preheat your oven to 350 F. Use a spatula to evenly spread 1 cup of tomato sauce over the bottom of a large baking dish. Set aside.

• Add filling mixture to lasagna noodles: Scoop 1/3 cup of chicken artichoke mixture onto one end of each pasta sheet, then sprinkle with 1 tablespoon of cheese. Repeat with remaining pasta and filling.
• Roll: Starting with the filled end, carefully roll each chicken lasagna roll. Place the roll, seam-side down, tightly in the prepared baking dish. I had 2 rows of 6 rolls each.
• Add toppings: Pour remaining tomato sauce and cheese on top, distributing evenly among all rolls.
• Bake: Leave the dish uncovered and bake for 30 minutes. Then let them rest covered for 10 minutes, serve hot and enjoy!

Tips for Best Results

Here are some pro tips for the best chicken lasagna rolls.

• Don’t overcook lasagna noodles: Boil lasagna sheets until al dente, even slightly undercooked is OK. They will continue to cook in the oven and you don’t want them mushy!
• Be cautious with salt: From sauce, to cheese, to chicken, to artichokes, everything has sodium. Taste test the sauce first and then add salt, especially if you use rotisserie chicken.
• About rolling the noodles: Roll them not too lose so roll-ups fall apart but not too tight so you squeeze out the filling.
• Don’t skip resting: It’s always good to let Italian recipes rest for a few minutes, the sauce will thicken and the noodles will soak up more sauce. For this recipe, resting also allows your roll ups to firm up a bit.
• If you have filling leftovers: You can spread leftover filling on the bottom of the dish around the roll-ups, or cook spaghetti, mix with the filling, and enjoy another delicious meal!
• Using raw chicken: My original recipe called for diced raw chicken. I updated the recipe and shortened the cooking time so you can use pre-cooked chicken or leftover chicken. You can use fresh chicken and cook the sauce for 20 minutes if you’d like.
• Using alfredo sauce: Make chicken alfredo lasagna rolls using my healthy alfredo sauce. It may curdle during prolonged baking because it’s made with yogurt, therefore bake roll ups for only 15 minutes. Let them stand covered longer, about 15 minutes as well.

Serving Recommendations

I love serving these lasagna roll-ups with a simple green salad or roasted vegetables and crusty bread.

For salads, we love the classics like healthy Caesar salad, a simple butter lettuce salad, or cucumber and tomato salad. Or add more Italian flair with an Italian chopped salad.

Green veggies make a great side dish for lasagna. Sautéed broccoli with tomatoes, oven roasted asparagus, and garlic green beans are super easy to make. But really, the sky is the limit so serve with your favorite seasonal vegetables.

Can I Make Them Ahead of Time?

Up to 2 days ahead: Prepare as per recipe but don’t bake, cover with plastic, and refrigerate for up to 2 days. Let it sit for 30 minutes at room temperature and bake. You may need to bake it 10-15 minutes longer since it’s cold.

As a freezer meal: Assemble, tightly wrap with one layer of plastic, then a few layers of aluminum foil. You can freeze them for up to 3 months, then thaw in the fridge overnight and bake as per instructions adding 15 minutes.

How to Store

Store: Cooled roll ups can be placed in an airtight container and kept in the refrigerator for up to 5 days.

Freeze: Leftover lasagna rollups will keep in the freezer for up to 3 months.

FAQs

Need even more dinner ideas? Check out these roundups with healthy chicken recipes and healthy pasta recipes!

More Pasta Recipes to Try

• Healthy chicken alfredo
• Healthy Tuscan chicken pasta
• Healthy baked chicken parmesan
• Kale turkey pasta bake
• Instant Pot lasagna soup

Print

Artichoke Chicken Lasagna Roll Ups

These Chicken Lasagna Roll Ups are made with lighter sauce, artichoke hearts and spinach filling, then wrapped in your choice of lasagna noodles.

Course Dinner

Cuisine Italian

Prep Time 30 minutes minutes

Cook Time 40 minutes minutes

Resting Time 10 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 12 roll ups

Calories 228kcal

Author Olena Osipov

Equipment

• Ceramic skillet
• Baking dish

Ingredients

• 12 lasagna noodles regular, whole wheat or brown rice pasta
• 2 cups cooked chicken shredded or chopped
• 2 cups artichoke hearts well drained and chopped
• 2 cups spinach chopped
• 2 garlic cloves minced
• 1 medium onion finely chopped
• 3 tablespoons flour regular, whole wheat or gluten-free
• 2 cups any milk regular or plant-based
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 2 cups tomato sauce divided
• 1 3/4 cups mozzarella cheese shredded & divided
• 1 tablespoon olive oil for frying

US Customary – Metric

Instructions

• Cook lasagna noodles as per package instructions, drain and lay flat on parchment paper. Cover with a towel to prevent drying out and set aside.
• Preheat large skillet on medium heat and swirl oil to coat. Add garlic and onion, saute for 3-4 minutes. Add flour and stir until combined. Then add milk, salt and pepper; stir well and bring to a boil. Simmer it on low heat for 1 more minute or until thickened, stirring constantly.
• Add artichoke hearts and chicken and stir. Bring to a boil, reduce heat to low and simmer sauce for 2-3 minutes uncovered, while stirring often. You can also add raw cubed chicken and simmer for 15 minutes. Turn off heat, add spinach and stir to combine.
• Preheat oven to 350 degrees. Spread 1 cup of tomato sauce at the bottom of large 9×13 baking dish. Set aside.
• Fill each pasta sheet with 1/3 cup of chicken artichoke mixture and top with 1 tablespoon of cheese. Repeat with remaining pasta and filling. Roll each chicken lasagna roll and place tightly in a baking dish. I ended up with 6 rolls in 2 rows.
• Top with remaining 1 cup of tomato sauce and 1 cup of cheese, distributing evenly among all rolls. Bake uncovered for 30 minutes. Then remove from the oven, cover and let stand for 10 minutes.
• Serve hot with a simple green salad or roasted vegetables and crusty bread.

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: Freeze leftovers for up to 3 months.
• Freezer meal: Assemble, tightly wrap with plastic, then few layers of foil, and freeze for up to 3 months. Thaw in the fridge overnight and bake as per instructions adding 15 minutes.

Nutrition

Serving: 1 roll up | Calories: 228kcal | Carbohydrates: 31g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 24mg | Sodium: 292mg | Fiber: 3g | Sugar: 4g

The post Artichoke Chicken Lasagna Roll Ups appeared first on iFoodReal.com.

Instant Pot Chicken Fried Rice is quick and easy one pot meal that tastes better than takeout. Not to mention it is healthy and makes great leftovers that entire family enjoys!

We also love this Instant Pot chicken and rice and Instant Pot rice and beans for quick easy dinners.

This Instant Pot chicken fried rice is a hit in our family every time I make it! It uses very simple ingredients and everything cooks in one pot. Scrambled eggs, rice, vegetables and chicken garnished with soy sauce and green onions. Mmmmmmm.

This is one of those healthy Instant Pot recipes that makes a lot but I like it. When kids get back from school, they are always hungry and ate their lunches. So having chicken fried rice in Instant Pot on Keep Warm function has been a life saver.

Especially, with sports practices in the evening. It is healthy and cheap vs. expensive granola bars and snacks!

Why You’ll Love This Recipe

• You will need just 9 simple ingredients plus seasonings.
• Everything cooks in one pot – even the scrambled eggs.
• Takes about 20 minutes of prep.
• It’s healthy but tastes better than a takeout.
• Perfect for Sunday meal prep.

Ingredients for Instant Pot Chicken Fried Rice

Here is everything you need to make this Instant Pot chicken fried rice recipe!

• Chicken: Boneless skinless chicken breasts or chicken thighs.
• Rice: You can use brown rice, long grain white rice, jasmine rice or basmati rice. The only kind I wouldn’t recommend to use is short grain white rice and sushi rice because it will come out mushy.
• Water: For even more flavor you can use chicken broth. Just be sure to use low sodium one because there is no added salt that you can reduce easily in this recipe. We do need full amount of soy sauce for flavor, and it is usually high in sodium.
• Veggies: Onion, mushrooms, peas, carrots and green onion.
• Eggs: A staple in any fried rice recipe.
• Soy sauce and oil: For frying and seasoning. You can also use gluten-free tamari and any oil you usually use for sauteing.

How to Make Chicken Fried Rice in Instant Pot

• Make scrambled eggs: Press Saute function and wait until display says Hot. Then cook 6 eggs, stirring after each 2 eggs to make sure they don’t set. Transfer eggs to a bowl. Stuck to the bottom eggs are OK and didn’t cause Burn for me. But please see FAQs if it happens to you.
• Add vegetables, chicken and rice and do not stir. Flatten rice with spatula, so it cooks evenly. If you forget, not a big deal. Some rice grains on top might be a bit crunchy. But they will finish cooking once stirred and fried rice sits for a bit.
• Cook: Close the lid, turn pressure vent to Sealing position and press Pressure Cook on High or Manual. Cook chicken fried rice in Instant Pot with brown rice – for 22 minutes, with white rice – for 3 minutes.

• Release pressure: With brown rice – release pressure using Quick Release method by turning valve to Venting immediately after cooking. With white rice – wait 10 minutes and then release remaining pressure, if any.
• Add soy sauce, peas, eggs and stir: If there is a little bit of liquid at the bottom, it’s OK. It will get absorbed by rice quickly once you stir and it sits for 5 minutes. Especially if you keep it on Keep Warm mode. If you see chicken pieces are stuck together, just break them gently with spatula.
• Garnish: Add green onions, give another gentle stir and serve the dish.

Tips for Best Results

• To cut recipe in half: This Instant Pot chicken fried rice recipe makes 8 generous servings. So, if you don’t want to have leftovers or freeze them, cut all ingredients in half but keep same pressure cooking time.
• Instant Pot size: You can make chicken fried rice in 6 quart Instant Pot or 8 quart Instant Pot. I think 3 quart Instant Pot would be too small.
• Rinse rice very well: You need to remove as much starch as possible, so it turns out fluffy and not mushy.
• Be sure rice is submerged in liquid: It is ideal to have water covering the rice completely, so rice cooks evenly. It’s advisable but not critical.
• If you stirred by accident: Instant Pot cooks food better when it is layered. And certain order is a must. This is all due to a heating element located at the bottom of the pot. If you stirred by accident, nothing you can do at this point. Just cook it as is and hopefully Burn message won’t come up.
• If your rice comes out crunchy: Stir, close the lid and let it sit for 20 minutes. It will get there. Also try to add a few more minutes to cooking time next time. Unfortunately, you can’t re-close the lid, cook for extra 2 minutes and say that’s your new cooking time.

Variations

• Shrimp fried rice: Omit chicken and when fried rice is cooked, add 2-3 cups of small cooked shrimp along with seasonings. I don’t think you even need to thaw it, just close the lid and let it sit along with frozen peas.
• Vegetable fried rice: Omit chicken. At the end, add chopped bell pepper, more frozen peas and even roasted peanuts to bulk up the Instant Pot fried rice.
• To use frozen chicken: Add 2 frozen chicken breasts, cook as per instructions, remove and either shred with 2 forks or dice. Return back to the pressure cooker and proceed to next step.
• To use frozen peas and carrots: No need to thaw them. In this case, skip fresh carrots in the recipe. And just beware once you add frozen vegetables at the end, carrots will be more crunchy, which is totally OK.
• To use use fresh peas: Add shelled fresh peas at the end.
• If you do not have toasted sesame oil: It is perfectly fine to omit it. Last time I didn’t have any on hand and Instant Pot chicken fried rice still came out delicious! Add sesame seeds or a splash of extra virgin olive oil, if you wish.

What to Serve Instant Pot Chicken Fried Rice with?

Because this dish is quite filling and high in carbs, my body naturally craves a salad as a side dish to go with it. We had it with Thai cucumber salad, that screamed summer to me, the other night.

Other year-round affordable salads that would go nicely here are Asian chopped salad and butter lettuce salad. Also you can never go wrong with a simple green smoothie.

Can I Make It Ahead of Time?

Sure. To make ahead, you will have to prep some elements of this dish. Most labor intensive part is to chop the chicken and vegetables.

Dice chicken and refrigerate in covered container. You can also slice the mushrooms and chop the onions and carrots and refrigerate in one container together. Chopped green onion can go in another separate container. Scramble the eggs and store them the same way.

All of these ingredients will stay fresh in the refrigerator for up to 48 hours. Then all you have to do is dump and saute, and just cook as per recipe. Huge time saver!

How to Store and Reheat

Store: Cooked rice keeps very well in the fridge and this Instant Pot chicken fried rice makes a lot of food. Refrigerate leftovers in an airtight container for up to 5 days. You can also portion them out in glass meal prep containers for easy grab-and-go meal that you can reheat in a microwave in the same container.

Freeze: Cook, cool and freeze leftovers in an airtight container for up to 3 months. Thaw in the fridge overnight.

Reheat: Reheat in a microwave in 30 seconds intervals after initial 1 minute warm up. Or you can also reheat chicken fried rice in a small pot with a splash of water by simmering on low heat, covered, for about 5 minutes. Check and stir a few times.

FAQs

More Fried Rice Recipes to Try

• Cauliflower fried rice

More Instant Pot Rice Recipes to Try

• Instant Pot long grain white rice
• Instant Pot jasmine rice
• Instant Pot basmati rice
• Instant Pot brown rice
• Instant Pot jambalaya
• Instant Pot stir fry
• Instant Pot teriyaki chicken

Print

Instant Pot Chicken Fried Rice

Instant Pot Chicken Fried Rice is quick and easy one pot dinner that tastes better than takeout. Not to mention it is healthy, makes great leftovers that entire family enjoys.

Course Dinner

Cuisine Asian

Diet Gluten Free

Prep Time 20 minutes minutes

Cook Time 12 minutes minutes

Pressure Up & Down Time 20 minutes minutes

Total Time 52 minutes minutes

Servings 8 servings

Calories 488kcal

Author Olena Osipov

Equipment

• Instant Pot

Ingredients

• 6 large eggs
• 1 medium onion chopped
• 3 cups mushrooms sliced
• 3 carrots diced
• 2 large chicken breasts diced
• 3 cups white rice or brown rice rinsed & drained
• 1 tablespoon oil for frying
• 3 1/2 cups cold water
• 2 cups peas frozen
• 1/4 cup soy sauce
• 3 tablespoons toasted sesame oil optional
• 1 bunch green onions chopped

US Customary – Metric

Instructions

• On Instant Pot, press Saute and wait until display says Hot. Add 1 tablespoon of oil and eggs. Stir with spatula until scrambled eggs are formed. Press Cancel and transfer eggs to a bowl.
• For this step no need to rinse Instant Pot. Also do not worry about stuck to the bottom eggs. Just add ingredients in the following order: water, onion, mushrooms, carrots, chicken and rice. Level with spatula to flatten the rice, so it cooks evenly.
• Close the lid, turn pressure vent to Sealing and press Pressure Cook on High or Manual: for white rice – 3 minutes, for brown rice – 22 minutes.
• After Instant Pot has finished cooking, release pressure by turning valve to Venting: white rice – after 10 minutes, brown rice – right away. And open the lid.
• Add peas, soy sauce, previously cooked scrambled eggs and toasted sesame oil (if using). Stir gently, close the lid and let it sit for 5 minutes. Then garnish with green onions and serve hot.

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: For up to 3 months.
• Do not worry if there is a little bit of water left. Once you stir the fried rice and as the rice sits, it will get absorbed.
• Toasted sesame oil is a nice flavor touch but not a big deal if you don’t have one. Last time I didn’t, and fried rice was still fantastic. Some people also do not like it. You can add a touch of extra virgin olive oil instead.
• You can use frozen mix of peas and carrots if you have one. Then just skip fresh carrots.

Nutrition

Serving: 1cup | Calories: 488kcal | Carbohydrates: 65g | Protein: 26g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 159mg | Sodium: 545mg | Fiber: 6g | Sugar: 5g

The post Instant Pot Chicken Fried Rice appeared first on iFoodReal.com.

Chicken Alfredo Spaghetti Squash is a savory low carb, gluten-free dinner filled with rich, creamy flavor. It’s easy comfort food perfect for weeknights and special occasions.

Also try my other spaghetti squash boats recipes like Tex Mex stuffed spaghetti squash and butter chicken spaghetti squash.

Fall marks squash season! Spaghetti squash chicken alfredo is true fall comfort food made in a healthy way! It is an old recipe of mine from 2017 that I have retested and updated with new photos.

This lighter take on chicken alfredo is every bit as indulgent as the classic Italian dish. The boats are filled with spaghetti squash strands, juicy chicken, and homemade sauce, they’re delicious!

Why You’ll Love This Recipe

• Full of flavor: Heavy cream is substituted for healthier Greek yogurt. But I promise, the taste remains creamy! My healthy alfredo sauce is full of garlic and freshly grated Parmesan cheese flavors.
• Lower in carbs: In this recipe, tender spaghetti squash noodles replace traditional pasta.
• Extra vegetables: With spaghetti squash alfredo you get all the creamy sauce, chicken, and cheese with an extra serving of veggies aka spaghetti squash.
• Can be made ahead: This recipe is meal prep friendly and great for busy weeknights or healthy lunches. Make all components ahead for easy assembly, or assemble as per the recipe, refrigerate, and reheat.

Ingredients for Chicken Alfredo Spaghetti Squash

Here’s a short list of everything you’ll need to make chicken alfredo spaghetti squash. You most likely have most of these wholesome ingredients already.

• Spaghetti squash: The recipe calls for 1 medium spaghetti squash. You can also use 2 smaller spaghetti squash.
• Chicken: I use Instant Pot shredded chicken breast. You can also use store bought rotisserie chicken (add less salt to the sauce then), or pan fried chicken breast or slow cooked chicken breast.
• Garlic cloves: Use fresh garlic cloves for more flavor.
• Oil: You’ll need a bit of oil to sauté the garlic, I like avocado oil or olive oil.
• Chicken broth: Low sodium chicken broth or chicken stock is used as the liquid for the sauce.
• Cornstarch: Thickening the sauce with cornstarch yields the right consistency, without losing flavor.
• Spices: A dash of salt and pepper to taste.
• Parmesan cheese: Freshly grated parmesan cheese from a block is always best for flavor and texture.
• Greek yogurt: I swap heavy cream for Greek yogurt or plain regular yogurt to make a thick and creamy sauce. I recommend full fat or low fat yogurt, fat free yogurt will curdle from the heat.
• Mozzarella cheese: Top with cheesy mozzarella. Freshly grated is best, pre-packaged cheese has anti-caking agents which don’t melt as nice.

How to Cook Spaghetti Squash

First step is roasting the spaghetti squash. Start by preheating your oven to 375 F, and lining a baking sheet with parchment paper.

• Cut spaghetti squash: Cut the squash in half lengthwise. If you’re nervous, here’s a quick tutorial on how to safely cut spaghetti squash. The key is to use a very sharp knife, I love my Henckels chef’s knife.
• Scoop out the seeds: Use a big spoon to scoop out the seeds from the inside of the squash.
• Bake: Place spaghetti squash halves cut side down on the prepared baking sheet, poke skin with a fork, and bake for 30-40 minutes. The skin should be dark and glossy.
• Cool: Remove baking sheet from the oven, and cool squash for about 15 minutes while you make the filling.

How to Make Spaghetti Squash Chicken Alfredo

Here’s an easy-to-follow photo overview of how to make the filling for chicken alfredo spaghetti squash.

There is a full recipe card below.

• Make alfredo sauce: First, sauté garlic in a large non-stick skillet until fragrant. Then add chicken stock, cornstarch, salt and pepper. Bring to a boil and simmer until the sauce has thickened. Remove from heat, add Parmesan cheese and whisk until cheese has melted.
• Add yogurt: Next, add Greek yogurt to the pan and stir well until smooth.
• Add chicken to the sauce: Stir in the pre-cooked shredded chicken into the sauce, stirring well.

• Shred spaghetti squash: Once squash is safe to touch, separate strands with a fork leaving them inside the shells.
• Combine: Scoop chicken alfredo sauce on top of each spaghetti squash shell. Use a fork to combine the sauce and squash strands.
• Add topping: Just sprinkle the top of each shell with 2 tablespoons of shredded mozzarella cheese.
• Bake and broil: Roast for 10-12 minutes at 375 degrees F, then broil on low for 5 minutes until tops are bubbly and golden.

Tips and Variations

Here are some helpful tips for making this spaghetti squash recipe with chicken a huge hit!

• Don’t overcook spaghetti squash: Just like regular pasta, al dente strands are best. Overcooked squash can leave the strands watery.
• Add yogurt off the heat: The yogurt should be added to the sauce last, off heat so it doesn’t curdle.
• Make it vegetarian: For a savory vegetarian dish simply omit the chicken and follow the same recipe.
• Use other winter squash: This recipe is flexible! You can roast butternut squash halves or bake acorn squash halves and then stuff with the same filling.
• Turn it into a skillet meal: Scoop out spaghetti squash strands and add them to the skillet with sauce and chicken.

What to Serve Chicken Alfredo Spaghetti Squash with?

Stuffed spaghetti squash makes a healthy meal on its own and perfect for the whole family to enjoy. Of course, you can always serve it up with a favorite veggie or leafy greens.

• Vegetables: Any roasted or sautéed veggie would make an excellent side dish. You can’t go wrong with easy sautéed zucchini, or broiled asparagus. Another delicious option is crispy air fryer broccoli.
• Salads: Depending on your appetite, you can make a heartier salad or something lighter. We love this sweet kale salad, spinach avocado salad, and brussels sprouts salad during fall and winter.
• Soup: A warm bowl of comforting soup pairs well with spaghetti squash, try some healthy pumpkin soup or classic tomato soup with breadsticks.

How to Store and Reheat

Store: Leftovers can be placed in an airtight container for 3-5 days.

Freeze: Spaghetti squash does not freeze well.

Reheat: Reheat in a microwave or in the oven covered at 375 F for 10 minutes. Don’t cook too long, sauce can separate.

FAQs

More Spaghetti Squash Recipes

• Spaghetti squash breakfast with avocado
• Ground turkey spaghetti squash
• Spaghetti squash quiche with kale
• Spaghetti squash quiche with vegetables

More Alfredo Recipes to Try

• Healthy chicken alfredo
• Instant Pot chicken alfredo

Print

Chicken Alfredo Spaghetti Squash

Chicken Alfredo Spaghetti Squash is comfort food made lighter and healthier. This dinner recipe is big on taste, but low on carbs without sacrificing flavor.

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 servings

Calories 331kcal

Author Olena Osipov

Equipment

• Baking dish

Ingredients

• 1 medium spaghetti squash
• 2 large garlic cloves minced
• 1 tablespoon oil for frying
• 3/4 cup chicken broth low sodium
• 2 teaspoons cornstarch
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 cup Parmesan cheese grated
• 3/4 cup plain regular yogurt or Greek yogurt
• 2 cups cooked chicken breast shredded
• 1/4 cup Mozzarella cheese shredded

US Customary – Metric

Instructions

• Preheat oven to 375 F degrees F. Cut spaghetti squash in half lengthwise and scoop out the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30-40 minutes or until skin is dark and glossy and inside flakes with a fork. Don't overcook.
• Remove from the oven and set aside to cool down until safe to the touch, about 15 minutes.
• Meanwhile, preheat large skillet on medium heat and add oil. Add garlic and saute for 1-2 minutes, stirring frequently.
• Add chicken stock, cornstarch, salt, pepper and whisk until smooth. Bring to a boil, reduce heat to low and simmer for 1-2 more minutes until sauce has thickened a bit.
• Remove from the heat, add Parmesan cheese and whisk until smooth and cheese has melted. Add Greek yogurt and stir again until smooth. Add chicken and stir to combine.
• Using a fork, separate spaghetti squash into strands leaving them inside the shells. Scoop chicken alfredo filling on top of each shell and gently move around with a fork to make the sauce settle deeper into the spaghetti squash.
• Top each shell with 2 tablespoons of mozzarella cheese and place in a baking dish. Bake for 10 – 12 minutes and then broil until golden.
• Stir the squash with a sauce a bit before serving and serve hot.

Notes

• Store: Refrigerate leftovers in an airtight container for up to 3-5 days. Do not freeze.

Nutrition

Serving: 0.5shell | Calories: 331kcal | Carbohydrates: 21g | Protein: 35g | Fat: 13g | Saturated Fat: 5g | Trans Fat: 0.003g | Cholesterol: 76mg | Sodium: 659mg | Fiber: 4g | Sugar: 8g

The post Chicken Alfredo Spaghetti Squash Boats appeared first on iFoodReal.com.

Healthy Chicken Tortilla Soup is made with tender chicken, crispy tortilla strips, veggies, and herbs in a deliciously spiced broth. An easy, healthy soup that combines so many fresh Mexican flavors!

We love having Mexican soups at our house. This Instant Pot chicken tortilla soup and ground turkey taco soup is another winner!

This healthy chicken tortilla soup is an easy one pot meal. It’s a great dinner idea on a busy weekday and even better as leftovers the next day.

Whether you serve this healthy soup recipe on its own or with a side of Mexican street corn salad, the anticipation of that first spoonful is something you will look forward to again and again!

Ingredients for Healthy Chicken Tortilla Soup

To make this version of chicken tortilla soup recipe, you will need very simple ingredients. The list might seem long but many are fridge and pantry staples.

• Chicken: Can use either boneless skinless chicken breasts or chicken thighs.
• Black beans: Low sodium black beans, rinsed and drained. You can use canned beans, Instant Pot black beans or here is a guide how to cook dried beans at home.
• Corn: Canned corn, frozen corn or fresh corn will work. Also leftover Instant Pot corn on the cob or crockpot corn on the cob are great options too and eliminate food waste.
• Tomato sauce: Low sodium tomato sauce from a can. If using regular and not low sodium sauce, add less salt. Save salting the soup step till the very end.
• Chicken broth: Low sodium chicken stock or chicken broth. Just like with tomato sauce, if you use regular one, add salt at the every end of cooking, to taste.
• Tortillas: Corn tortillas, cut into thin strips, to make tortilla strips for topping. Corn tortillas are more thick and hearty than wheat tortillas. You can also use store-bought tortilla strips.
• Seasonings: Smoked paprika, cumin, chili powder, salt, cayenne pepper.
• Oil: Whatever cooking oil you have on hand for frying veggies and tortillas. I use avocado oil, olive oil is always a good choice too.
• Garlic: Fresh garlic cloves, minced.
• Garnishes: Fresh cilantro, lime, red onion, and avocado.

How to Make Healthy Chicken Tortilla Soup

Here is a quick overview how to make healthy chicken tortilla soup in one pot. Find instructions how to make homemade tortilla strips right down below. Full recipe card is located at the end of this post as well.

• Saute the aromatics and chicken: Preheat large Dutch oven or heavy bottom pot on medium heat. Add a bit of oil and saute minced garlic in it for 30 seconds. Stir often as it burns quickly. Add chicken, smoked paprika, cumin, chili powder, salt, and cayenne pepper to the pot and cook until slightly brown. Stir a few times.
• Add remaining ingredients: Pour chicken broth, tomato sauce, corn, and black beans into the pot. Stir, then cover and bring to a boil.
• Cook the soup: Reduce heat to low and simmer chicken tortilla soup to allow the flavors to blend nicely. About 20 minutes is all it takes.
• Shred the chicken: Remove chicken breasts onto a plate to shred with two forks. Chicken should be nice and tender and fall apart easily. Return the shredded chicken back to the pot. Stir to combine and serve hot with optional garnishes.

How to Make Homemade Tortilla Strips

If you have time, I highly recommend to make your own tortillas strips at home because it’s so easy. They come out more authentic, flavorful and healthier than store-bought tortilla strips.

You can make them first in same Dutch oven or heavy bottom pot you will be cooking soup in, before cooking the soup.

All you have to do is cut corn tortillas into thin strips.

Then heat the pot on medium heat and add 1 tablespoon of oil. Add tortilla strips and cook them until golden brown. Stir often to avoid burning. Then set aside on a plate.

Tips for Best Results

• Adjust heat and smokiness to your taste: Instead of smoked paprika and cayenne you can use 2 tablespoons of chipotle in adobo sauce or taco seasoning. Although this is mild spicy soup you can always adjust your seasonings to your taste preferences.
• This recipe is versatile: Keep in mind that it’s one of most forgiving soups and you can use whatever ingredients you have on hand. Please see Variations section below.
• To thicken the soup: Mix 3 tablespoons of soup liquid with 2 tablespoons of cornstarch to make a slurry. Then add it to the pot and simmer for a few minutes until soup has thickened.
• Make it creamy: You can make creamy chicken tortilla soup by adding some cubed cream cheese or sour cream at the end. For healthier option, add Greek yogurt but do so off the heat, so it won’t curdle. I also recommend to mix a small amount of soup with yogurt in a bowl first and then add to the pot.

Variations

• Chicken: Any part of the chicken works! Chicken thighs and chicken breasts are great and boneless is more convenient, but you could also use chicken drumsticks and cook them a bit longer. You can also use leftover shredded rotisserie chicken.
• Black beans: Substitute pinto beans instead.
• Roasted corn: I use frozen corn, no need to thaw. Canned corn works as well. If you’re taking niblets right off the cob, try roasting your corn first. The charred smokiness from the roasted corn will add another layer of flavor.
• Tomato sauce: Passata or crushed tomatoes will work. It’s generally the same as tomato sauce. You can also use diced tomatoes pulsed in a blender. Rotel might be something else to try!
• Broth: If you don’t have any chicken broth, feel free to use water and more spices to taste. I have done this many times.
• Diced green chilies: Always a welcome addition in Mexican dishes.
• Best tortillas: I recommend using corn tortillas rather than wheat. You can also use tortilla chips, crushed right in the soup to thicken it, or a basket of chips on the side for munching and dipping.

Favorite Toppings for Chicken Tortilla Soup

When it comes to serving any of Mexican recipes, I like to use what I have on hand for toppings. Use what you like but make sure not to forget the tortilla strips! They make this soup taste next level.

Here are a few of our other favorites:

• Lime: Freshly squeezed lime juice adds a nice zesty flavor to the soup.
• Cilantro: I love cilantro and it’s a must for me in all of Mexican dishes.
• Jalapeno: Add chopped jalapeno with seeds to each bowl for extra heat.
• Avocado: Diced avocado at the end or a dollop of easy guacamole makes this soup more creamy while still dairy-free.
• Yogurt: A dollop of Greek yogurt or sour cream makes this soup wonderfully creamy.
• Cheese: Shredded Mexican cheese, Tex-Mex cheese or sharp cheddar cheese will melt in the soup and make it uber delicious.
• Tortilla strips: Chicken tortilla soup is not a tortilla soup without tortilla strips. They are amazing crunch! You can also add crushed tortilla chips.

How to Store and Reheat

Store: Refrigerate soup leftovers in an airtight container or right in the pot for up to 5 days. It’s one of those soup recipes that gets even better with each day.

Freeze: Freeze in airtight containers, portioned out for easy thawing and reheating, if you wish. This soup is fantastic for meal prep! Freeze it for up to 3 months. Thaw in the fridge overnight and then your soup is ready to reheat.

Reheat: To reheat the soup, ladle desired amount into a small pot and simmer on low heat covered. It should take about 5-10 minutes.

FAQs

More Soup Recipes to Try

• Healthy white chicken chili
• Chicken lemon orzo soup
• Mexican vegetable soup recipe
• Healthy chicken noodle soup
• Chicken vegetable soup

You may also love these 65 healthy chicken recipes!

Print

Healthy Chicken Tortilla Soup

Healthy Chicken Tortilla Soup with tender chicken, beans, and crispy tortilla strips in delicious spiced broth. One pot meal perfect for busy weeknights!

Course Soup and Stew

Cuisine Mexican

Diet Gluten Free

Prep Time 5 minutes minutes

Cook Time 35 minutes minutes

Total Time 40 minutes minutes

Servings 8 servings

Calories 346kcal

Author Olena Osipov

Equipment

• Dutch oven

Ingredients

• 9 corn tortillas cut into thin strips
• 4 garlic cloves minced
• 2 lbs chicken breasts or chicken thighs boneless & skinless
• 2 tbsp oil divided
• 1/2 tsp smoked paprika
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp salt
• Pinch of cayenne
• 5 cups chicken broth low sodium
• 2 x 14 oz cans tomato sauce low sodium
• 2 cups corn fresh or frozen
• 14 oz can black beans low sodium, rinsed & drained
• Cilantro, lime, red onion and avocado for garnish

US Customary – Metric

Instructions

• Preheat Dutch oven or large pot on medium heat and swirl 1 tablespoon of oil to coat. Add tortilla strips and cook until golden brown, stirring often. Remove onto a plate and set aside.
• Add remaining 1 tablespoon of oil and garlic, saute for 30 seconds, stirring frequently.
• Add chicken, smoked paprika, cumin, chili powder, salt and cayenne. Cook for 5 minutes or until browned a bit, stirring a few times.
• Add broth, tomato sauce, corn and black beans. Stir, cover and bring to a boil. Reduce heat to low and simmer for 20 minutes.
• Open the lid, remove chicken onto a plate, shred with 2 forks and return back to the pot.
• Stir and serve hot with tortilla strips and garnishes.

Video

Notes

• Store: Refrigerate in an airtight container or right in the pot for up to 5 days. Reheat by simmering on low heat in a small stove pot. Shouldn’t take more than 5-7 minutes.
• Freeze: Freeze in an airtight container for up to 3 months. Thaw in the fridge overnight.

Nutrition

Serving: 1.75cups | Calories: 346kcal | Carbohydrates: 31g | Protein: 30g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 678mg | Fiber: 6g | Sugar: 5g

The post Healthy Chicken Tortilla Soup appeared first on iFoodReal.com.

This wholesome soup is a delicious cross between meaty stuffed peppers and tomato soup that the entire family will love!

As the weather starts to cool, I love turning family favorites into hearty, warming soups and stews that warm you to the bones and fill up your belly. And this healthy stuffed bell pepper soup is at the top of mine and my family’s list!

Why You’ll Love This Recipe

• Easy and versatile: Cook on the stovetop, Instant Pot or slow cooker (please see FAQs below). 
• One pot meal: No extra pots and bowls to wash.
• Budget-friendly: Made with pantry staples you probably already have on hand!
• Nourishing and immune-boosting: Tender rice, veggies, ground meat and herbs provide fat, fiber and protein. Loaded with vegetables high in both antioxidants and vitamin C, A, and E.
• A crowd pleaser: Even veggie-hating children gobble up this delicious soup. It is also naturally gluten-free and dairy-free which means you can serve it to a crowd.
• Freezer and meal-prep friendly: A big batch of soup means you can save some for later.

Ingredients for Stuffed Bell Pepper Soup

While the list may look a little long, this stuffed pepper soup is primarily made of pantry staples and easy-to-find ingredients.

• Protein: You can use ground turkey, ground beef or ground chicken. I usually use ground turkey for a lower fat, lower cholesterol and lower calorie option.
• Aromatics: You’ll need yellow onion, garlic cloves and a few bay leaves. 
• Vegetables: All you need is celery and bell peppers. You can use a combination of green, yellow, orange or red bell peppers. Note that green bell peppers aren’t as sweet and are slightly bitter.
• Rice: White rice or brown rice works in this soup recipe although brown rice requires longer cooking time.
• Seasonings: I used a combination of dried thyme, oregano, salt and ground black pepper.
• Tomatoes: Unstuffed pepper soup requires a can of diced tomatoes plus some low sodium tomato sauce.
• Broth: Feel free to use vegetable broth, chicken broth, beef broth, or even water.
• Sweetener: A little honey or maple syrup will help balance the acidity in the tomato products.
• Vinegar: Just a teaspoon of white vinegar adds depth to the flavor of the soup. Alternatively, you can add a little lemon juice or Worcestershire sauce. 
• Herbs: Finely chopped fresh parsley or fresh dill will add even more flavor as garnish.
• Oil: Use any neutral cooking oil like olive oil or avocado oil.

How to Make Stuffed Bell Pepper Soup

Here is a quick breakdown how to make stuffed pepper soup. There is full recipe card below.

We saute veggies, meat and cook the rice all in one pot. I use my beloved 6-quart Dutch oven.

• Sear the meat: Heat a large pot over high heat with a swirl of oil. Add diced onion, fresh garlic and ground meat. Saute for 5 minutes, stirring often and breaking the meat down into smaller pieces.
• Saute the vegetables: Then add bell pepper, celery, rice, and spices. Saute for a further 3 minutes, stirring occasionally.

• Add the broth ingredients: Add diced tomatoes, tomato sauce, broth, sweetener, vinegar, and bay leaves. Stir well and bring to a boil.
• Allow the soup to simmer: Once boiling, reduce heat to low, cover pot with a lid and simmer soup for 20 minutes with white rice or for 40 minutes if using brown rice. After ensure rice is tender. If not, simmer covered for a few more minutes.

Tips for Best Results

• If you decide to use ground beef: Choose a lean beef option like 90% lean ground beef whenever possible. I recommend to drain the fat after browning it.
• If you would like to cook rice separately: Some people prefer to cook and store rice separately and only add to the soup bowls when serving. That way, it won’t become mushy while sitting in the broth. Also reduce broth in the soup by about 2 cups then.
• Using leftover rice or meat: You can use leftover cooked rice or ground beef in this soup. You can still add the meat at the beginning and add rice in the last few minutes, just enough to warm up in the broth. However, I still recommend simmering the soup broth for 30-40 minutes for the best flavor. 
• Don’t take simmering shortcuts: Even when using leftover rice or meat, I don’t recommend reducing the cook time to below 35-40 minutes for the best flavor. If you do it much less, the tomatoes will taste overly acidic and overpower entire dish.
• If you don’t have any low sodium products: If you use regular canned diced tomatoes and tomato sauce, I recommend to skip adding any extra salt until the very end. Then season to taste.
• Fresh herbs: Add the fresh herbs to the pot right before serving. Otherwise, they will “cook”.

Variations

• Spice: If you’d like to add a hint of heat to this unstuffed bell pepper soup, I recommend adding either a little chili powder, red pepper flakes or even hot sauce to taste. You can also add some canned diced chilies for an extra heat kick.
• Seasoning: Swap out Italian herbs for taco seasoning.
• Lower carb: Use cauliflower rice in place of regular rice. No need to pre-cook it, just add at the end and hot soup broth will soften it within minutes.
• Other vegetables: Beef up this soup more with extra veggies like fresh or frozen peas, frozen or canned corn, canned beans etc. at the every end of cook time.
• Lemon: You can serve this stuffed pepper soup with lemon wedges to add some bright flavor to the soup like we do in lemon chicken orzo soup.
• Cumin: A pinch of cumin adds a wonderful extra layer of flavor.

What to Serve with Stuffed Bell Pepper Soup?

We like to serve stuffed pepper soup topped with more chopped fresh herbs, a dollop of sour cream or plain yogurt in each individual bowl. And with a few slices of toasted rye bread, whole wheat bread or sourdough bread.

You could also sprinkle each hot bowl with a bit of mozzarella cheese and it will melt into it. Delicious!

As for side dishes, I don’t think you need anything heavy to go with it as it’s a meal on its own. But here are a few ideas if you are serving a crowd:

• Side salad: Stuffed pepper soup pairs well with a simple green side salad like this simple butter lettuce salad or lemony kale salad.
• Bread with dip: Any crusty bread or flatbread like naan can be served with olive oil dip. Or serve with garlic bread or even cornbread.

How to Store and Reheat

Make ahead: Truth is that majority of soup recipes, especially my beloved borscht, taste even better on day 2 and 3 after the flavors have had some time to meld. So feel free to prepare it in advance!

Store: Allow soup to cool and then store in an airtight container in the refrigerator for up to 5 days.

Freeze: Cool soup completely before transferring to airtight containers or Ziplock bags. Freezing in portions is also great for meal prep. Freeze soup for up to 3 months. You can allow soup to thaw in the fridge or add it to a small covered saucepan over low heat to thaw and reheat.

Reheat: To reheat stuffed pepper soup, I recommend adding your desired amount to a small saucepan or heating in the microwave.

FAQs

More Stuffed Pepper Recipes

• Mexican stuffed peppers
• Ground chicken stuffed peppers
• Instant Pot stuffed peppers
• Instant Pot stuffed pepper soup
• Cream cheese stuffed mini peppers
• Goat cheese stuffed mini peppers

More Soup Recipes to Try

• Chicken wild rice soup
• Minestrone soup
• Instant Pot minestrone soup
• Instant Pot taco soup

Alternately, browse 35 healthy soups recipes and 45 healthy ground turkey recipes!

Print

Stuffed Bell Pepper Soup

Stuffed Bell Pepper Soup is everything you love about stuffed peppers in a fuss-free warming bowl of soup. One pot meal ready in 50 minutes!

Course Soup and Stew

Cuisine Ukrainian

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 8 servings

Calories 249kcal

Author Olena Osipov

Equipment

• Dutch oven

Ingredients

• 1 pound ground beef , turkey or chicken
• 1 large onion diced
• 2 large garlic cloves minced
• 4 large bell peppers chopped
• 2 large celery stalks diced
• 1 cup white rice or brown rice rinsed & drained
• 2 tablespoons oil
• 1 1/2 teaspoons thyme dried
• 1 1/2 teaspoons oregano dried
• 1 1/2 teaspoons salt
• 1/2 teaspoon ground black pepper
• 28 ounces diced tomatoes low sodium
• 14 ounces can tomato sauce low sodium
• 8 cups chicken broth or vegetable broth low sodium
• 1 tablespoon honey or maple syrup
• 1 teaspoon vinegar
• 3 bay leaves
• 1/4 cup parsley or dill finely chopped

US Customary – Metric

Instructions

• Preheat large Dutch oven or pot on high heat, swirl oil to coat and add onion, garlic and ground meat. Saute for 5 minutes, stirring often and breaking meat into pieces.
• Add bell pepper, celery, rice, thyme, oregano, salt and pepper. Saute for 3 more minutes, stirring occasionally.
• Add diced tomatoes, tomato sauce, broth, maple syrup, vinegar, bay leaves and bring to a boil covered. Reduce heat to low and simmer covered for 20 minutes with white rice and 40 minutes if using brown rice.
• Stir and adjust any seasonings to taste. If you have time, let stuffed pepper soup sit covered for 5 minutes.
• Add dill or parsley, stir and serve hot with a dollop of plain yogurt and slice of toasted bread.

Notes

• Store: Refrigerate for up to 5 days. Reheat by simmering on low desired amount of soup in a small pot.
• Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low.
• Peppers: Green bell pepper tastes less sweet than orange, yellow or red. I love its addition, if you have it on hand. Mix as you wish or go even all one colour peppers.
• Ground beef : If using ground beef, I recommend to drain the fat. Do so in a city collected compost or garbage to prevent clogging your pipes.
• Not low sodium: If your canned tomatoes and broth are not low sodium, do not add salt and adjust to taste at the end.
• Herbs: Add fresh herbs right before serving to the pot. Otherwise, they will “cook”.
• Slow cooker: Saute ground meat until broken into small pieces on the stove. Then add all ingredients to a crock pot and cook on Low for 8 hours or on High for 4 hours.
• Instant Pot: To make soup in Instant Pot, saute meat first, then add remaining ingredients and cook on High pressure for 15 minutes with Quick Release.

 

Nutrition

Serving: 1.5cups | Calories: 249kcal | Carbohydrates: 32g | Protein: 17g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 31mg | Sodium: 577mg | Fiber: 4g | Sugar: 8g

The post Stuffed Bell Pepper Soup appeared first on iFoodReal.com.

These Low Carb Chicken Enchiladas are loaded with shredded chicken and poblano peppers, wrapped in earthy Swiss chard, and layered with homemade enchilada sauce and cheese.

I keep these in rotation with my chicken enchiladas and enchilada skillet for days when I want to prepare more substantial meal!

I’m not going to lie, I love tortillas! Along with enchiladas, my family often enjoys chicken burritos, chicken tostadas, chicken quesadillas, and even a taco skillet along with the many tacos we eat!

But sometimes, I want something a little lighter, which is where these low carb chicken enchiladas come in to save the day!

Why You’ll Love This Recipe

• Delicious: From the perfectly seasoned chicken to the fresh cilantro garnish, these baked enchiladas are meaty, cheesy, and saucy.
• Easy: This is one of Mexican recipes with a longer list of ingredients and more labor involved, but surprisingly they come together quite easy!
• Healthy comfort food: Loads of fresh ingredients and no tortillas! It’s a hearty healthy dinner perfect during the cooler months.
• Customizable: You can swap the swiss chard for low carb tortillas and poblanos can be substituted too. Please see info below.

Ingredients for Low Carb Enchiladas

This low carb chicken enchiladas recipe comes together with 5 main ingredients, simple seasonings, and optional garnish.

• Swiss chard: You can use white Swiss chard or red Swiss chard, try to pick ones with big leaves for rolling.
• Poblano peppers: These mild green chili peppers can be found in most grocery stores. When you prepare them, you want to remove the seeds and dice into small pieces. See for substitutions below.
• Chicken: Boneless skinless chicken breasts, diced. I cooked my chicken with the peppers but you can use leftover chicken as well, check out my tips below.
• Cheese: We love shredded Tex Mex cheese, but you can use any type of shredded cheese that melts such as cheddar cheese, Mexican cheese blend, Colby jack cheese, Mozzarella cheese, or Monterey jack cheese.
• Tomato sauce: Use whatever you have on hand, I prefer a tomato sauce with no added salt or low sodium. I know that authentic enchilada sauce doesn’t have it but we are using it.
• Spices: We use chili powder, ground cumin, garlic powder, salt, and pepper to season the chicken and the savory homemade sauce.
• Oil: Any neutral cooking oil that’s good for frying such as avocado oil or olive oil.
• Optional toppings: For garnish, I love adding fresh cilantro and a splash of lime juice. Then I’ll serve this family favorite dish with a side of diced avocado.

How to Make Low Carb Chicken Enchiladas

These healthy chicken enchiladas are divided into 4 easy-to-make sections – prep the greens, make the sauce, cook the chicken, then assemble and bake.

There is a full recipe card located below.

• Prep Swiss chard: Rinse Swiss chard leaves under cold water then use a kitchen towel to pat dry. Lay each leaf flat on a cutting board, then prepping one leaf at a time, use a sharp knife to remove the membrane and cut into 2 lengthwise pieces. Once you’ve done this with all the leaves, you should have 12 “tortillas”. Set aside.
• Make the enchilada sauce: Pour tomato sauce into a medium bowl, then add your cumin, chili powder, garlic powder, salt, pepper, and whisk to combine. Set aside.

• Sauté peppers: Pan fry diced poblanos along with a pinch of salt for 5 minutes, stirring just a few times to keep the peppers from burning.
• Cook the chicken: Add the chicken, chili powder, cumin and salt. Cook for another 5 minutes, while stirring a few more times.
• Add enchilada sauce: Add in 1/2 cup enchilada sauce to the skillet, stir and set aside.

• Prep your baking dish: Set your oven to 400 F. Use a spatula to spread a bit of enchilada sauce on the bottom of a large 9″ x 13″ baking dish. Set aside while you assemble the enchiladas.
• Roll enchiladas: Assemble one enchilada at a time by placing a leaf on a cutting board, scoop the chicken mixture into one end, and roll tightly. You should end up with 12 rolls in your baking dish.
• Add toppings: Evenly distribute the remaining enchilada sauce over the enchiladas, then sprinkle with cheese.
• Bake: Place the casserole dish in the oven and bake for 10 minutes. Remove enchiladas from the oven, cover with tinfoil, and let them rest for 5 minutes. Serve hot and enjoy!

Tips for Best Results

You can enjoy restaurant quality enchiladas at home by following my helpful tips.

• About rolling: The amount of chicken added depends on the size of leaf. I was able to add 1/4 – 1/3 cup to each leaf without any spilling out.
• Roll them tightly: Each one should be rolled tight enough to keep the chicken mixture inside. You also want to fit all 12 enchiladas in your baking dish, so roll them as tight as you can.
• Leftover filling: If you have any chicken mixture left over, spread it in between the rolls in the dish.
• Use leftover chicken: Don’t let your chicken go to waste. If you have leftover rotisserie chicken, oven baked chicken breast, Instant Pot chicken breast, or air fryer chicken breast, feel free to shred and toss in.
• Use any enchilada sauce: Pick up a jar of no sugar enchilada sauce, gluten-free enchilada sauce, or green enchilada sauce. Or use homemade enchilada sauce.
• Let them stand: Letting them rest helps enhance the flavors but also allows them to set so they don’t fall apart.

What Can I Use Instead of Poblanos?

Poblanos are very mild chili peppers. Like 1 on a scale of 5 mild, even the seeds are significantly milder than jalapeños’. They are sweet peppers with soft texture and a bit of a heat kick. Perfect to add flavor without extra calories to any Latin dish.

I was able to find poblanos in 3 out of 4 grocery stores in my area. Please note red poblanos are hotter than green ones.

If you can’t find poblanos, no big deal. You can easily substitute them with 2 green bell peppers plus a few seeded jalapeños. You can leave some seeds in for more heat.

Other Variations

• Swap the protein: For a beef alternative cook up some ground beef or use leftover taco meat. Shredded turkey with taco seasoning is also delicious, and if you’re a shrimp taco fan like me, swap the chicken for chopped air fryer shrimp or grilled shrimp.
• Chicken thighs: Feel free to use baked boneless skinless chicken thighs. They are perfect for dark meat lovers but contain more fat.
• Vegetarian option: Add extra cheese and your favorite roasted veggies. Mushrooms, bell peppers, onion, spinach, and zucchini come to mind.
• Toppings: Serve with a dollop of sour cream, shredded lettuce, green onion, salsa, guacamole, homemade Pico de Gallo, or salsa verde.

What to Serve Low Carb Chicken Enchiladas with?

For a full rounded low carb meal, I’ll often whip up one of our favorite Mexican inspired side dishes:

• Cilantro lime cauliflower rice
• Chicken tortilla soup
• Mexican cauliflower rice

How to Store

Store: If you have any leftovers, cover them with foil, or transfer enchiladas to an airtight container, and refrigerate for 2 – 3 days. Collard greens do not get soggy like lettuce would.

Freeze: I don’t recommend freezing these low carb enchiladas as the greens will become soggy when thawed. I find them to have an unpleasant texture.

FAQs

More Low Carb Chicken Recipes

• Chicken zucchini casserole
• Tex Mex chicken and zucchini recipe
• Healthy chicken lettuce wraps
• Chicken zucchini noodles
• Zucchini lasagna rolls

Print

Low Carb Chicken Enchiladas

Low Carb Chicken Enchiladas with shredded chicken and peppers, wrapped in low calorie greens, and layered with sauce and cheese.

Course Casserole

Cuisine Mexican

Diet Low Calorie

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Resting Time 10 minutes minutes

Total Time 50 minutes minutes

Servings 6 servings

Calories 207kcal

Author Olena Osipov

Equipment

• Baking dish

Ingredients

For the Enchiladas:

• 6 large Swiss chard leaves
• 3 medium poblano peppers seeded & diced
• 1 pound boneless skinless chicken breasts diced
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin ground
• 1/4 teaspoon salt
• 3/4 cup Tex Mex cheese shredded
• 1 tablespoon oil for frying
• Avocado, cilantro, lime for garnish, optional

For the Enchilada Sauce:

• 14 ounces can tomato sauce
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• Pinch salt
• 1/4 teaspoon ground black pepper

US Customary – Metric

Instructions

• Rinse Swiss chard leaves with cold water and dry with kitchen towel. Lay flat on a cutting board, one leaf at a time, and using sharp knife remove the membrane and cut into 2 parts lengthwise. Repeat with remaining leaves. You should end up with 12 "tortillas". Set aside.
• To make enchilada sauce, in a medium bowl, combine tomato sauce, cumin, chili powder, garlic powder, salt and pepper. Whisk and set aside.
• Preheat large non-stick skillet on medium heat and add 1/2 tablespoon of oil to coat. Add poblanos with a pinch of salt and pan fry for 5 minutes, stirring just a few times.
• Add remaining 1/2 tablespoon oil, chicken, chili powder, cumin and salt. Cook for another 5 minutes, stirring a few times. Turn off heat, add 1/2 cup enchilada sauce and stir. Set aside.
• Preheat oven to 400 degrees F. Spread a bit of enchilada sauce on the bottom of large 9" x 13" baking dish. Set aside.
• To roll enchiladas, place one swiss chard leaf on a cutting board, top one end with 1/4-1/3 cup chicken mixture (depending on its size) and roll tightly. Place into previously prepared baking dish and repeat this step with remaining enchiladas. You should end up with 12 rolls. Spread any remaining chicken mixture on top.
• Top enchiladas evenly with remaining enchilada sauce and sprinkle with cheese. Bake for 10 minutes, remove from the oven, cover with foil and let stand for 5 minutes.
• Serve warm with avocado, cilantro and lime, if desired.

Notes

• Store: Refrigerate leftovers covered for up to 2 – 3 days. I don’t recommend to freeze this dish as greens will become soggy.
• Poblanos replacement: Poblanos are mild green chili peppers that are sold in many supermarkets. If you can’t find poblanos, substitute with 2 green bell peppers  and 2 seeded jalapeños. This substitute will give you similar flavor, sweetness and spiciness as poblanos.

Nutrition

Serving: 2 enchiladas | Calories: 207kcal | Carbohydrates: 9g | Protein: 22g | Fat: 10g | Saturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 63mg | Sodium: 532mg | Fiber: 3g | Sugar: 4g

The post Low Carb Chicken Enchiladas appeared first on iFoodReal.com.