1 medium sweet red pepper, cut into 1/2-inch pieces
3/4 cup reduced-sodium chicken broth
1-1/2 teaspoons crushed red pepper flakes
2 pounds boneless country-style pork ribs
1 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
Hot cooked pasta
Shaved Parmesan cheese, optional
Combine the first six ingredients in a 6-qt. electric pressure cooker. Sprinkle ribs with salt, garlic powder and pepper; place in pressure cooker. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 15 minutes. Let pressure release naturally for 10 minutes; quick-release any remaining pressure.
Remove cover; stir to break pork into smaller pieces. Serve with pasta. If desired, top with Parmesan cheese.
Freeze option: Freeze cooled sauce in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally.
1 cup ragu: 196 calories, 8g fat (3g saturated fat), 52mg cholesterol, 469mg sodium, 13g carbohydrate (6g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
Originally published as Pork and Spicy Butternut Squash Ragú with Penne Rigate in Skinny Instant Pot
1 cup fresh or frozen pitted tart cherries, thawed
1 cup reduced-sodium chicken broth
1/4 cup chopped sweet onion
2 tablespoons honey
1 teaspoon seasoned salt
1/2 teaspoon pepper
4 boneless pork loin chops (5 ounces each)
1 tablespoon cornstarch
1 tablespoon cold water
In a 6-qt. electric pressure cooker, combine the first six ingredients; top with pork chops. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 3 minutes. Quick-release pressure. A thermometer inserted in pork should read at least 145°. Press cancel.
Remove pork to a serving platter; keep warm. In a small bowl, mix cornstarch and water until smooth; stir into pressure cooker. Select saute setting and adjust for low heat. Simmer, stirring constantly, until thickened, 1-2 minutes. Serve with pork.
1 pork chop with 1/4 cup cherry mixture: 259 calories, 8g fat (3g saturated fat), 68mg cholesterol, 567mg sodium, 17g carbohydrate (14g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fat.
Originally published as Tart Cherry Chops Crock Pot Style in Skinny Instant Pot
2 medium sweet potatoes, peeled and cut into 1-1/2-inch pieces
2 medium sweet red peppers, cut into 1-inch pieces
3 cups fresh cauliflowerets
2 jars (15 ounces each) tikka masala curry sauce
1/2 cup water
3/4 teaspoon salt
Minced fresh cilantro, optional
Naan flatbreads, warmed
In a 6-qt. electric pressure cooker, combine chicken and vegetables; add sauce, water and salt. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 3 minutes. Quick-release pressure. A thermometer inserted in chicken should read at least 170°. Press cancel. If desired, top with cilantro; serve with warmed naan.
Freeze option: Omitting cilantro and naan, freeze cooled chicken and vegetable mixture in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little water if necessary. If desired, sprinkle with cilantro. Serve with warmed naan.
1-1/4 cups: 334 calories, 15g fat (4g saturated fat), 80mg cholesterol, 686mg sodium, 25g carbohydrate (12g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch.
Originally published as Saucy Indian Chicken & Vegetables in Skinny Instant Pot
4 boneless skinless chicken breast halves (6 ounces each)
2 cups chicken broth
3 tablespoons lime juice
1 tablespoon chili powder
1 teaspoon grated lime zest
Fresh cilantro leaves, optional
Place chicken in a 6-qt. electric pressure cooker. Combine broth, lime juice and chili powder; pour over chicken. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 6 minutes.
Quick-release pressure. A thermometer inserted in chicken should read at least 165°. Press cancel.
Remove chicken. When cool enough to handle, shred meat with two forks; return to pressure cooker. Stir in lime zest. If desired, serve with cilantro.
Freeze option: Freeze cooled meat mixture in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little broth if necessary.
1 serving: 132 calories, 3g fat (1g saturated fat), 64mg cholesterol, 420mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat.
Originally published as Southwestern Chicken Wraps in Skinny Instant Pot
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