Resolving to Eat Better this year? Me too, but I’m not just talking about nutrition… I’m also always looking for new and exciting ways to ENJOY IT. That’s why I make this kind of food: wholesome, real ingredients coming together to make something indulgently nourishing for your “most important meal of the day.” It’s simple, but special. It’s rich, but still provides legit nutrition. And as a bonus, it will warm you to the bones not only by virtue of being a hearty porridge, but also by briefly relieving your winter weather woes with a mental tropical vacation.
So, what makes these oats so nutritious and filling? The winning combination of whole grains and coconut deliver fiber, complex carbs and a healthy dose of fat that provide lasting energy to fill you up and truly satisfy.
Most of the time, I love to cook. But some nights, I wish dinner would just cook itself.
Thankfully, I finally figured out the solution to my problem. And knowing myself, I really shouldn’t be surprised that it involves Instant Pot, my loyal kitchen companion. I’ve learned that with the magic of pressure-cooking, I can effortlessly cook chicken breasts from frozen. Yes, STRAIGHT FROM THE FREEZER! Each pound yields enough shredded meat for dinner + leftovers for 2. The chicken braises itself into tender, moist perfection with the help of whatever flavorful liquid your heart desires. Along with the rest of my Instant Pot recipes, it’s really been a game-changer for my weeknight cooking. If you’re a fellow pressure-cooking devotee, read on for the simple steps!
Start with about a pound of frozen chicken breasts. It’s difficult to tell, but this photo actually shows a single very large breast that weighs a full pound. Optimal cooking time is affected by the size of your chicken breasts (more on that later).
Then decide what you’d like your chicken to taste like. You’ll want 1/2 cup of something tasty, and 1/2 cup of water to dilute. The possibilities are limited only by your imagination, and I’ll share some of my favorite combos below, but for this example I’m keeping it simple: storebought salsa!
After you mix in the water to make a full cup of liquid, pour it over the chicken in your pressure cooker. Close the lid and set the cooking time based on the size of your poultry portions. On the low end of the spectrum, small 4-6 oz. portions of frozen chicken cook through in about 15 minutes, while the large 16 oz. cut above needs 30 minutes; if your portions fall somewhere in the middle, adjust accordingly. I’ve used both the manual setting and poultry program on Instant Pot, and have not observed any real difference in the results.
After the cook time is up, let the pot rest for 10 minutes to naturally release pressure before opening the lid and and removing the chicken to shred it. If by chance you find that your chicken is undercooked, never fear – just shred it as best you can and return it to the pot with Slow Cooker or Saute mode turned on until it’s cooked through.
And tada! It really is that easy. This is a glimpse at the finished product from my post on Chimichurri in a Hurry.
On weeknights, I throw the chicken and sauce into the cooker, and then begin my relaxed 30-minute countdown/meditation of figuring out what else is going into our dinner. I might be reheating leftover brown rice and chopping up fixin’s to top burrito bowls, or I might be toasting buns and tossing a side salad, or whatever else sounds good in the moment!
Or on weekends, I can take a couple of minutes while I’m at home to cook up some healthy protein that I can bank on later in the week. For example, the salsa Insta-Chicken from these photos later went on to play a starring role in a killer taco pie / enchilada bake (you can thank fellow RD blogger at Fearless Flying Kitchen for the recipe).
And the real beauty of this technique: endless flavor possibilities. Variety is the spice of life, of course! Starting with the easy Mexican chicken we walked through in the photos, here are 5 of my favorite flavor combinations that I’ve tried so far:
Simple Salsa: 1/2 cup water + 1/2 cup of your favorite salsa
BBQ: 1/2 cup water + 1/2 cup of your favorite barbecue sauce + a splash of apple cider vinegar for extra tang
Teriyaki: 1/2 cup water + 1/4 cup soy sauce + 1/4 cup orange juice + 1 Tbsp. brown sugar + a squirt of sriracha
Cuban Mojo: 1/2 cup water + 1/3 cup orange juice + juice from 1/2 lime + 1-2 cloves of minced garlic + 1/2 tsp. cumin + salt/pepper
OK, I lied: I can’t stop at 5! I’m going to continue to update this post with more simple sauces whenever I try one that strikes my fancy. Fellow experimenters, I’d LOVE to hear about your successes in the comments!
Honey Dijon: 1/2 cup water + 1/4 cup whole grain mustard + 1/4 cup honey + hot sauce (if desired)
Lemon Garlic Herb: 1/2 cup water + juice from 1/2 lemon + 2 cloves minced garlic + 1/2 tsp. dried basil + salt/pepper
Jamaican Jerk: 1/2 cup water + 1/4 cup molasses + 2 Tbsp. lime juice + 2 Tbsp. orange juice + generous sprinkles of dried thyme/allspice/salt to taste + a handful of fresh sliced garlic and ginger (and hot peppers if desired)
Chile Verde: one 10-oz. can green enchilada sauce (no need to dilute with water)
Thai Curry: 1 cup canned coconut milk + 1-2 Tbsp. Thai curry paste of your choice (no need to dilute with water)
1/2 cup flavorful liquid of your choice (see suggestions above)
In a measuring cup or small bowl, mix together the water and flavorful liquid of your choice. Place the frozen chicken in the Instant Pot liner, and pour the liquid over the chicken. Close the lid (with vent set to sealing position), press the 'Poultry' button and use the +/- buttons to adjust the cooking time. For standard chicken breasts (~4-6 oz. each), cook for 15 minutes; for extra-large chicken breasts (~1 lb. each), cook for 30 minutes. In between these two sizes, scale your cook time accordingly.
After the cooking program completes, allow the pressure to release naturally for 10 minutes before opening the lid. If you're in a hurry, it is not hazardous to manually "quick-release" the pressure - but this may toughen the chicken's texture. Transfer the chicken breasts to a plate and shred into bite-sized pieces with two forks. While you shred the chicken, you can optionally turn on Instant Pot's 'Saute' mode to reduce the sauce if it is too thin for your taste. Return the shredded chicken to the sauce and toss to coat.
These days I do most of my recipe-clipping on Pinterest, but I still have a recipe folder on my browser’s bookmarks bar dating back from the days before ‘pinning’ was a household term (shocking, I know). The heart of the collection is a sub-folder marked “Tried and True,” which holds those special recipes that I’ve come back to again and again… the keepers! Along with the formula behind killer pumpkin garlic knots, this folder is also home to an unassuming yellow dal bookmarked from Smitten Kitchen. I made this recipe for the first time in college, just starting to dip my toes into Indian cooking, and I can’t even tell you how many times I’ve served it up since then!
This dish has been a dinner staple in my house for a lot of reasons. For one, the recipe is really straightforward, easy enough to commit to memory. It’s also super inexpensive. I do my best to cook with economy and grace, and these tasty lentils make it easy: all of the budget-friendly benefits of dried beans, but with no soaking needed. It’s a hearty vegetarian (easily vegan) source of protein – about 14 grams per serving, before the yogurt garnish. And those healthy legumes are filled out with plenty of vegetables and nutritious spices. I’ve been putting more focus on anti-inflammatory foods in my diet lately, and the turmeric, cumin, coriander, cayenne and garlic in this recipe all offer functional health benefits to reduce inflammation in the body. This is definitely an example of getting your flavor from real food, and this enticing combination is so nutritious that it’s practically medicinal!
Au naturale. Simply steamed. Is any other plain vegetable quite so botanically romantic? Maybe it’s the delicately sweet flavor. Maybe it’s because they love cool, salty California air, like I do. Maybe it’s because you’re literally eating a dang flower! Whatever it is, sitting down to share an artichoke is something special.
Unfortunately, the things have a reputation for being a pain to prepare – their tough structures definitely need some cooking before they’re ready to melt in your mouth. On the stove top, you’re looking at upwards of 40 minutes of babysitting the pot, making sure the water level doesn’t boil too low. This is where Instant Pot comes in (affiliate link). With my favorite set-and-forget pressure cooker on hand, the task really isn’t fussy at all.
How much tradition do you like on your Thanksgiving table? Is it just not the same without your family heirloom recipes for turkey, stuffing and green bean casserole? Or do you prefer to flex your creative muscles and trick out your menu with fancy stuff like cranberry coulis or pumpkin panna cotta? Personally, I fall somewhere in the middle. Traditional flavors, but with enough twist to keep things interesting. Right at home on my holiday table? These dreamy Goat Cheese Mashed Potatoes.
Had a hard week? You need an easy weeknight dinner. Fortunately for us, this one is packed with nutrient dense vegetables and layers of slow-cooked flavors… without the slow-cooking. The veggies all cook quickly, so there’s no advance planning needed. Just a little therapeutic chopping and simmering while you decompress from the challenges of the day, and you can have this wholesome vegan dinner on the table in no time.
If you’re a seasoned Caribbean foodie, please note that I’m not claiming any authenticity. When I dreamed up this stew, I was going for a hearty foundation of powerful plant foods, tempered with tropical coconut milk and some warm spices as my simplified allusion to Jamaican jerk-style seasoning. Authentic cuisine? Not exactly. Super satisfying healthy dinner? Most definitely!
A funny thing happened on the way to writing this post. We’re only here talking about this soup today because two months ago on RD Day, I took the opportunity to scope out a list of fellow RD bloggers. On one of the many links I clicked, I came across a giveaway raffle and entered on a whim. And out of the zillion entries, I actually won! That day I gained an awesome new Mediterranean cookbook, and my first glimpse into what has become one of my new favorite RD blogs, Zen and Spice by the talented Emily Hein. This girl inspires me to live right! If you’re like me and love cooking/eating beautiful whole foods, growing some of them yourself, and generally taking a mindful and appreciative approach to it all, you should definitely check it out!
The book that I won in the giveaway is Eating the Greek Way, by Dr. Fedon Alexander Lindberg. Emily mentioned that this is one of her favorite cookbooks, and I can totally see why. The book features gorgeous photos and recipes featuring the kind of simple but perfect food I can imagine being served up in Mediterranean kitchens on real life weeknights. And now in my kitchen too! On my weeknights! Life is grand.
Today I’m pulling through on my promise to share my successes with Instant Pot, my new electric pressure cooker (you can read more about my pressure-cooking obsession here). It’s been a revolutionary addition to my kitchen, but unfortunately for my readers its major role has been to constantly churn out oatmeal, rice, beans, and other essential staples too boring to blog about. But my favorite appliance is so much more than that! So I’m glad I finally got my act together to write up a recipe that puts Instant Pot in the spotlight.
But if you’re not into pressure-cooking, that’s no reason to pass over this recipe. I’ve been making this soup for years before I got wacky about pressurizing my foods. The flavors develop just as well after a simmer on the stovetop, and the process is still totally easy for a weeknight.