Healthy Pressure Cooker Meals | Pressure Cooker Pros

Healthy Pressure Cooker Meals

Using a pressure cooker is considered a healthy alternative to other cooking methods. The short cook time and limited water usage that is associated with pressure cooking help to preserve precious nutrients that otherwise would have been significantly lessened due to extended exposure to heat, like when using a slow cooker or the oven. This is part of the reason why pressure cookers are becoming exceedingly more popular over the years.

The type of pressure cooker you have can limit you on what types of recipes you can make. For instance, the Butternut Squash Risotto recipe below requires the use of a multicooker that has the option to sauté, as well as high-pressure cook settings.

A couple of the cookers that are popular for multiple uses are the InstantPot Programmable Pressure Cooker, the Breville Fast Slow Pro Multifunction Cooker or the Mealthy MultiPot.

instant pot ip duo60 7-in-1 programmable pressure cooker

After buying a pressure cooker and you’ve familiarized yourself with it, you may want to learn some simple, healthy recipes that not only taste good but are also good for you. A meal isn’t made healthy just because it’s cooked in a pressure cooker, wholesome ingredients are essential.

Try using recipes that have minimal sodium, use lean meats, and include some sort of greens. You can always substitute unhealthy ingredients with healthy ones; like if a recipe calls for canola oil, use olive oil instead and if one of the ingredients is ground beef, there are grass-fed lean beef brands that you can buy at the store that are a great alternative. Stay away from excessive amounts of carbohydrates and foods that are high in fat.

Instant Pot Butternut Squash Risotto

Recipe by: Carolyn Casner/ EatingWell Magazine

This is a simple and delicious gluten-free pressure cooker recipe to try. One serving of it has just 235 calories and very little fat content. It’s also egg-free and vegetarian (unless you use chicken broth). The total cook time is around 45 minutes.

instant pot butternut squash risotto

Ingredients:

  • 2 tbsp olive oil
  • ½ cup chopped shallots
  • 2 cloves garlic, minced
  • 1 tbsp chopped sage
  • 1 cup arborio rice
  • ½ cup dry white wine
  • 3 cups low-sodium vegetable broth (or chicken broth)
  • 2 cups diced butternut squash
  • ½ tsp salt
  • ¼ tsp ground pepper
  • ⅓ cup grated parmesan cheese

How to Cook:

  1. Use the sauté mode on pressure cooker to heat the olive oil. Add shallots and stir for 2 minutes, or until softened. Add garlic, sage, and rice. Stir. Add wine and stir again for about 2 minutes, then add broth, squash, salt, and pepper.
  2. Turn off sauté mode. Close and lock the lid and cook on high pressure for 6 minutes. Release pressure and remove lid. Stir in parmesan cheese. Let stand until thickened before serving.

Pressure Cooker Chicken Cacciatore

Recipe at: whole9life.com (by Christie Tracy)

This recipe uses natural flavors that will make you crave healthy food all the time. Chicken cacciatore is an Italian recipe that is prepared in spicy tomato and mushroom sauce.

pressure cooker chicken cacciatore

Ingredients:

  • Olive oil
  • 3 shallots, chopped
  • 4 garlic cloves, crushed
  • 1 bell pepper, seeded and diced
  • ½ cup chicken or vegetable broth
  • 1 8-10 oz package of mushrooms, sliced
  • 5-6 boneless skinless chicken breasts
  • 2 cans crushed tomatoes
  • 2 tbsp tomato paste
  • 1 can pitted black olives
  • Parsley
  • ½ tsp red pepper flakes
  • Sea salt and black pepper

How to Cook:

  1. Heat oil in a pressure cooker that is 4 quarts or larger. Add shallots and bell pepper. Cook over medium-high heat, stirring frequently for 2 minutes, or until shallots are softened slightly
  2. Stir in broth and then boil for 2-3 minutes
  3. Stir in mushrooms and garlic. Set the chicken on top and then cover with crushed tomatoes and tomato paste, don’t stir
  4. Lock lid and cook at high pressure for 8 minutes
  5. Turn off the heat and allow pressure to come down completely. Remove lid
  6. Stir in olives, parsley, red pepper flakes, salt and pepper. Optional: serve over shredded cabbage or noodles

Other Pressure Cooker Recipes

Here are some other healthy recipes that you can make in your pressure cooker or multicooker.

grain free chicken enchilada soup
  • Grain-free Chicken Enchilada Soup:

    Recipe by Danielle Walkers

    This super flavorful soup is awesome to make because it’s grain-free and only takes about 20-25 minutes to make in your pressure cooker. Healthy meals shouldn’t be bland and tasteless. That’s why I love this recipe because it has you combine all-natural ingredients and seasonings into something that is unique and full of flavor. It also mixes sweet potatoes with taco seasoning, who knew?
  • Red Beans and Rice

    Recipe by Mike Vrobel at dadcooksdinner.com

    Original New Orleans inspired recipe. It takes about an hour in a pressure cooker and goes great with hot sauce!
  • Breakfast Quinoa

    Recipe from the book: Vegan Pressure Cooking: Delicious Beans, Grains, and One-Pot Meals in Minutes by JL Fields

    This breakfast quinoa is cooked in the pressure cooker for 1 minute and then sits for 10 minutes after pressure is released. Quinoa is a healthy choice for breakfast food since it is high in protein and fiber and is gluten-free. Top this recipe with fresh berries and sliced almonds to make it extra yummy.

Make Enough to Save for Later

Try out these healthy recipes that people have come up with and be sure to make lots of it so that you can have leftovers for lunches during the week. If you don’t like these meals, there are loads of other healthy pressure cooker recipes available online that you can use.

You can also try creating your own recipes using vegetables, chicken, beans, rice, and other healthy ingredients. Pressure cooking is one of the quickest and easiest methods for cooking a large hearty meal for you and your family.

It not only allows you to make a ton of food in a short amount of time; it also helps to maintain the integrity of vitamins and minerals that are cooked out when using other cooking methods.

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