Thinner in an Instant Cookbook Revised and Expanded: Great-Tasting Dinners with 350 Calories or Fewer from the Instant Pot or Other Electric Pressure Cooker - Softcover

Hughes, Nancy S.

Softcover

ISBN 10: 1558329501 ISBN 13: 9781558329508

Publisher: Harvard Common Press, 2019

Synopsis

Team up with your Instant Pot (or any other brand of electric pressure cooker) to control or lose weight with the quick, delicious, and waist-conscious recipes of Thinner in an Instant, now expanded to include 50 new recipes and color photos.

There are loads of Instant Pot cookbooks. However, almost all are filled with rich recipes that taste decent but deliver a nasty caloric punch right to your waistline.

Here's a tasty and good-for-you alternative. In Thinner in an Instant, Nancy S. Hughes, one of the most-respected and best-selling cookbook authors in the US on health-related topics, offers up the first and only book that will help you watch or lose weight by cooking with an electric pressure cooker.

Each recipe maxes out at 350 calories per serving and comes with a complete nutritional analysis, including calories, fats, cholesterol, salt, and other information that is important to you if you are a health-savvy or weight-conscious cook—or if someone you cook for needs help losing a few pounds.
 
These are soul-satisfying dinners that won’t leave you hungry: Beef Burgundy on Sweet Potato Mash, Seafood Gumbo, and Greek Lemon Chicken with Asparagus, to name just a few. Plus, there are delectable, yet lo-cal, desserts, like Upside Down Chocolate Crusted Cheesecake and Lemon-Berry Bread Pudding, to round out the meal.

At last, weight-watching and calorie-conscious cooks and eaters can enjoy the speed, convenience, and ease-of-use of the Instant Pot and its cousins.
 

About this title

About the Author

Nancy S. Hughes writes for a wide range of health and food magazines and is the author of 17 cookbooks, with a focus on low-calorie cooking for weight loss, heart-healthy cooking, diabetic cooking, and cooking with kitchen appliances. She lives in the Mobile, Alabama, area.

Excerpt. © Reprinted by permission. All rights reserved.

Thinner in an Instant Cookbook

Great-Tasting Dinners With 350 Calories or Fewer — From the Instant Pot or Other Electric Pressure Cooker

By Nancy S. Hughes

The Quarto Group

Copyright © 2019 Nancy S. Hughes
All rights reserved.

ISBN: 978-1-55832-950-8

Contents

Introduction, 8, 
Tips, Tricks, and Hacks for Healthy and Low-Calorie Pressure Cooking, 12, 
Sandwiches and Wraps, 17, 
Main-Course Salads, 37, 
One-Dish Suppers, 55, 
Soups and Stews, 113, 
Protein and Vegetable Combination Dinners, 145, 
Sweets and Desserts, 167, 
Acknowledgments, 186, 
About the Author, 187, 
Index, 188, 

CHAPTER 1

SANDWICHES AND WRAPS

When you think of sandwiches, the first thing that probably comes to mind is two pieces of bread with something in between-pretty boring, right? It's time to add some variety and brighten up the boring! Use tender lettuce leaves as cups to hold those sandwich fillings, make the most out of crusty French bread by getting the crunch without the carbs, and make "knife-and-fork" tortillas so you can stack ingredients high, really high. See? There's more to a sandwich than two pieces of bread!

SANDWICHES AND WRAPS

Hummus-Stuffed Tortilla Wraps 20
Pepper-Goat Cheese Toasts 21
Spiced Orange Chicken Bibb Wraps 23
Sweet-Hot Chicken Long-Leaf Wraps 25
Cheater's Barbecue Chicken 26
Lime'd Flank Tortillas with Guacamole 27
Shredded Brisket Po' Boys 28
So Sloppy Joes 30
Beef Hoagies 31
Lebanese Beef and Pecan-Stuffed Pitas 32
Tender Pork on Corn Tortillas with Avocado Mash 35

HUMMUS - STUFFED TORTILLA WRAPS

Here's a double recipe in one ... use half the cooked hummus for your tortillas and reserve the remaining half for a healthy snack later with raw veggies ... and the hummus freezes well, too.

4 cups (960 ml) water
1 cup (200 g) dried
chickpeas, rinsed and
drained
1/3 cup (53 g) chopped
onion
2 garlic cloves, peeled
½ teaspoon dried
rosemary
2 lemons
½ teaspoon ground
cumin
½ teaspoon salt
1 tablespoon (15 ml)
Extra-virgin olive oil
4 high-fiber, low-carb
wheat tortillas, warmed
4 cups (200 g) shredded
romaine lettuce
1 cup (135 g) chopped
cucumber
1 cup (180 g) chopped
tomato
1 ounce (28 g) crumbled
reduced-fat blue cheese
or feta cheese
12 pitted Kalamata olives,
coarsely chopped

In your pressure cooker cooking pot, combine the water, chickpeas, onion, garlic, and rosemary.

Lock the lid in place and close the seal valve. Press the Manual button to set the cook time for 45 minutes. When the cook time ends, use a natural pressure release for 10 minutes, then a quick pressure release.

When the valve drops, carefully remove the lid. Place a colander over a bowl and drain the chickpeas, reserving ¾ cup (180 ml) of the cooking liquid.

In a blender, combine the drained chickpea mixture, reserved cooking liquid, the juice of 1 lemon, the cumin, and salt. Secure the lid, holding it down firmly, and purée until smooth. Transfer to a bowl and stir in the olive oil.

Place the tortillas on a work surface. Spoon ¼ cup (56 g) of the puréed mixture down the center of each. Cut the remaining lemon into 4 wedges and squeeze 1 wedge over each tortilla. Top with equal amounts of lettuce, cucumber, tomato, cheese, and olives. Fold the sides over and cut the wrap in half.

Cover and refrigerate the Remaining hummus for a healthy snack with raw veggies.

YIELD: Makes 2½ cups (560 g) hummus and 4 tortillas

SERVES 4: About ¼ cup (56 g) hummus, 1 tortilla, 1 cup (50 g) lettuce, ¼ cup (33.75 g) cucumber, ¼ cup (45 g) tomato, 1 tablespoon (7 g) cheese, and 3 olives per serving

Nutrition Facts

SERVING SIZE (182 G)

AMOUNT PER SERVING

Calories: 220

% Daily Value

Total Fat 10g 13%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 640mg 28%
Total Carbohydrate 29g 11%
Dietary Fiber 6g 21%
Total Sugars 5g
Added Sugars 0g
Protein 12g

Vitamin D 0mcg
Calcium 121g 10%
Iron 3mg 15%
Potassium 434mg 10%

PEPPER - GOAT CHEESE TOASTS

Toasts are very popular. These are piled high with brightly colored, oh-so-tender veggies, Greek olives, and garlic and sprinkled with goat cheese. Served with a knife and fork or enjoy out of hand.

12 garlic cloves, peeled
2 medium red bell
peppers, coarsely
chopped
2 medium green bell
peppers, coarsely
chopped
2 medium yellow squash,
coarsely chopped
¾ cup (180 ml) water
12 pitted Kalamata olives,
coarsely chopped
1 tablespoon (15 ml)
extra-virgin olive oil
1 teaspoon dried oregano
1 teaspoon apple cider vinegar
½ teaspoon salt
8 ounces (225 g)
multigrain baguette, cut
into 12 slices
2 ounces (55 g) crumbled
goat cheese

In your pressure cooker cooking pot, combine the garlic, red and green bell peppers, squash, and water.

Lock the lid in place and close the seal valve. Press the Manual button to set the cook time for 4 minutes. When the cook time ends, use a natural pressure release for 10 minutes, then a quick pressure release.

When the valve drops, carefully remove the lid. Using a slotted spoon, transfer the vegetables to a medium bowl. Stir in the olives, olive oil, oregano, vinegar, and salt to the bowl.

Divide the bread among 4 dinner plates. Top with the vegetables and sprinkle with the goat cheese.

YIELD: Makes 4 cups (900 g) vegetable mixture and 12 slices of toast

SERVES 4: 3 bread slices, 1 cup (225 g) vegetable mixture, and 2 tablespoons (14 g) goat cheese per serving

Nutrition Facts

SERVING SIZE (256 G)

AMOUNT PER SERVING

Calories: 300

% Daily Value

Total Fat 14g 18%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 20mg 7%
Sodium 510mg 22%
Total Carbohydrate 37g 13%
Dietary Fiber 3g 11%
Total Sugars 8g
Added Sugars 0g
Protein 11g
Vitamin D 0mcg
Calcium 79mg 6%
Iron 2mg 10%
Potassium 360mg 8%

SPICED ORANGE CHICKEN BIBB WRAPS

It's important to let the cooked chicken rest for 10 minutes before chopping ... it will go from tough to tender in just those few minutes ... those very important few minutes!

2 tablespoons (16 g)
sesame seeds
1 cup (240 ml) water
2 (8-ounce, or 225 g)
frozen boneless, skinless
chicken breasts
½ teaspoon
smoked paprika
1/8 teaspoon salt
¼ teaspoon black
pepper

FOR SAUCE:
¼ cup (60 ml) fresh
orange juice
2½ tablespoons
(50 g) honey
1 tablespoon (15 ml)
canola oil
2 teaspoon Sriracha or
other hot sauce
1½ teaspoons apple
cider vinegar
1/8 teaspoon salt
¼ teaspoon
grated orange zest
4 cups (340 g) coleslaw mix
½ cup (SO g) finely
chopped scallions
12 large Bibb or Boston
lettuce leaves

On your pressure cooker, select Sauté/Browning + more to preheat the cooking pot. Once hot, add the sesame seeds to the pot. Cook for 3 minutes, stirring occasionally. Transfer to a plate and set aside.

Place the water in the cooking pot. Add the chicken and sprinkle it with the paprika, salt, and pepper. Lock the lid in place and close the seal valve. Press the Cancel button. Press the Manual button to set the cook time for 10 minutes. When the cook time ends, use a natural pressure release for 1 minute, then a quick pressure release.

When the valve drops, carefully remove the lid. Transfer the chicken to a cutting board and let rest for 10 minutes to cool. Chop the cooled chicken into bite-size pieces.

Meanwhile, make the sauce: In a small bowl, stir together the orange juice, honey, canola oil, Sriracha, vinegar, and salt.

Discard the liquid in the pot. Press the Cancel button. Select Sauté/ Browning + more. Add the sauce to the pot. Bring to a boil. Cook for 1 minute, or until it reduces to ¼ cup (60 ml) of liquid, scraping Up any browned bits from the bottom and sides of the pot. Pour the sauce back into the small bowl, stir in the orange zest, and let cool completely.

To serve, place equal amounts of the coleslaw, scallions, and chicken in each lettuce leaf. Spoon the sauce evenly over all and sprinkle with the toasted sesame seeds.

YIELD: Makes about 2 cups (340 g) cooked chicken, ¼ cup (60 ml) sauce, and 4 cups (340 g) coleslaw

SERVES 4: ½ cup (85 g) cooked chicken, 1 tablespoon (15 ml) sauce, and 1 cup (85 g) coleslaw per serving

Nutrition Facts

SERVING SIZE (230 G)

AMOUNT PER SERVING

Calories: 250

% Daily Value

Total Fat 9g 12%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 60mg 20%
Sodium 270mg 12%
Total Carbohydrate 18g 7%
Dietary Fiber 2g 7%
Total Sugars 12g
Added Sugars 10g 20%
Protein 24g
Vitamin D 0mcg 0%
Calcium 64mg 4%
Iron 2mg 10%
Potassium 375mg 8%

SWEET - HOT CHICKEN LONG-LEAF WRAPS

A super speedy dish comes from freezer to pot with the added bonus of no chopping or trimming of the chicken ... before or after! And these are fun to eat, too!

2 lemons
1 cup (240 ml) water,
divided
8 frozen chicken
tenderloins (about
1¼ pounds, or 569
g, total)
1 tablespoon (15 ml)
Sriracha
1/3 cup (75 g) light
mayonnaise
1½ tablespoons (30
g) honey
1½ teaspoons
prepared yellow mustard
8 large romaine lettuce
leaves
4 cups (200 g) shredded
romaine lettuce
1 avocado, peeled, pitted,
and chopped
½ cup (8 g) chopped
fresh cilantro
1/8 teaspoon salt

Slice 1 lemon and place it into your pressure Cooker cooking pot. Add allbut 1 tablespoon (15 ml) of the water. Arrange the chicken on top of the lemon slices and brush the Sriracha evenly over the chicken.

Lock the lid in place and close the seal valve. Press the Manual button to set the cook time for 2 minutes. When the cook time ends, use a natural pressure release for 5 minutes, then a quick pressure release.

When the valve drops, carefully remove the lid. Transfer the chicken to a plate and let cool for 5 minutes.

Meanwhile, in a small bowl, stir together the mayonnaise, honey, mustard, and reserved 1 tablespoon (15 ml) of water.

Place the romaine lettuce leaves on a work surface. Top each with equal amounts of shredded lettuce. Squeeze the juice of the remaining lemon evenly over all. Top each with 1 chicken tender and drizzle with the mayonnaise sauce.

Divide the avocado among the wraps. Sprinkle with cilantro and season with salt.

YIELD: Makes 12 ounces (336 g) cooked chicken, 4 cups (200 g) lettuce, 1 avocado and about 1/2 cup (120 g) sauce

SERVES 4: 3 ounces (84 g) cooked chicken, 1 cup (50 g) lettuce, ¼ avocado, and about 2 tablespoons (30 g) sauce per serving

Nutrition Facts

SERVING SIZE (324 G)

AMOUNT PER SERVING

Calories: 270

% Daily Value

Total Fat 11g 14%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 60mg 20%
Sodium 450mg 20%
Total Carbohydrate 17g 6%
Dietary Fiber 3g 11%
Total Sugars 8g Added Sugars 6g 12% Protein 29g

Vitamin D 0mcg Calcium 45mg 4% Iron 2mg 10% Potassium 320mg 6%

CHEATER'S BARBECUE CHICKEN

Here's a perfect weeknight barbecue. It's great to keep all the ingredients on hand for a quick meal, and you can serve it on buns, in baked potatoes, and even wrapped in long lettuce leaves!

2¼ pounds (1 kg)
boneless, skinless chicken
thighs, trimmed of fat
1 cup (160 g) chopped
onion
¾ cup (180 ml) water
2 tablespoons (30 ml)
balsamic vinegar
2 teaspoons
Worcestershire sauce
1 teaspoon smoked
paprika
1/8 teaspoon cayenne
pepper
2/3 cup (170 g) barbecue
sauce, divided
1/8 teaspoon salt (optional)
8 whole-wheat
hamburger buns

In your pressure cooker cooking pot, combine the chicken, onion, water, vinegar, Worcestershire sauce, paprika, cayenne, and all but 2 tablespoons (32 g) of the barbecue sauce.

Lock the lid in place and close the seal valve. Press the Manual button to set the cook time for 15 minutes. When the cook time ends, use a quick pressure release.

When the valve drops, carefully remove the lid. Transfer the chicken to a cutting board and let it rest for 5 minutes before coarsely shredding it.

Place a colander over a bowl and strain the liquid from the pot, reserving ½ (120 ml) cup of cooking liquid and the strained onions.

Press the Cancel button. Select Sauté/Browning + more. Return the shredded chicken, the reserved cooking liquid, strained onions, and salt (if using) to the pot. Bring to a boil. Cook for 4 minutes, or until thickened, stirring occasionally.

Wearing oven mitts, remove the pot from the pressure cooker and place it on a heatproof surface. Stir in the remaining 2 tablespoons (32 g) of barbecue sauce. Serve with the buns.

YIELD: Makes about 4 cups (900 g) chicken mixture and 8 buns

SERVES 8: About ½ cup (112 g) chicken mixture and 1 bun per serving

Nutrition Facts

SERVING SIZE (155 G)

AMOUNT PER SERVING

Calories: 340

% Daily Value

Total Fat 6g 8%
Saturated Fat 1.5g 8%
Trans Fat 0g
Cholesterol 100mg 33%
Sodium 580mg 25%
Total Carbohydrate 36g 13%
Dietary Fiber 0g
Total Sugars 13g
Added Sugars 0g
Protein 26g

Vitamin D 0mcg
Calcium 106mg 8%
Iron 3mg 15%
Potassium 41mg 0%

LIME'D FLANK TORTILLAS WITH GUACAMOLE

The beef in this dish is cooked with lime juice, Worcestershire sauce, smoked paprika, and cumin. Then the liquid is cooked down to a rich thick paste and spread over the cooked beef, which is sliced and served over tortillas with guac and tomatoes ... words cannot describe how delicious it is!

2/3 cup (160 ml) water
3 limes
1 tablespoon (15 ml)
Worcestershire sauce
2 teaspoons smoked
paprika
1 teaspoon ground cumin
1 teaspoon Monterey
steak grilling blend
1 pound (4S4 g) flank steak
4 high-fiber, low-carb
tortillas
1 (8-ounce, or 225 g)
container prepared
guacamole
1 cup (180 g) chopped
tomatoes

In your pressure cooker cooking pot, combine the water, the juice of 2 limes, and the Worcestershire sauce.

In a small bowl, stir together the paprika, cumin, and grilling blend. Sprinkle the spices over both sides of the steak, pressing with your fingertips to adhere. Place the beef in the pot.

Lock the lid in place and close the seal valve. Press the Manual button to set the cook time for 12 minutes. When the cook time ends, use a quick pressure release.

When the valve drops, carefully remove the lid. Press the Cancel button. Select Sauté/Browning + more. Bring the mixture to a boil. Cook, uncovered, for 12 minutes, or until the liquid is almost evaporated. (Note: It will appear to be a loose paste at this stage).

Transfer the beef to a cutting board, spoon the paste over the beef, and let stand for 5 minutes before thinly slicing.

Warm the tortillas according to the package directions.

Cut the remaining lime into 4 wedges. Spoon equal amounts of guacamole down the center of each tortilla.

(Continues...)

Excerpted from Thinner in an Instant Cookbook by Nancy S. Hughes. Copyright © 2019 Nancy S. Hughes. Excerpted by permission of The Quarto Group.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Edition details

• Publisher: Harvard Common Press
• Publication date: 2019
• Language: English
• ISBN 10: 1558329501
• ISBN 13: 9781558329508
• Binding: Paperback
• Number of pages: 192