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Instapot Healthy Chicken, Black Bean and Green Chile Stew

Instapot Chicken, Black Bean and Green Chile Stew

The Instapot pressure cooker is an amazing device for making flavor-packed stews in very short time. This recipe takes an hour start-to-finish.

  • YIELD: Serves 4 to 6
  • ACTIVE TIME:15 minutes
  • TOTAL TIME:1 hour
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, diced (about 1 cup)
  • 2 teaspoons ground cumin
  • 2 (4-ounce) cans diced green chilies
  • 8 ounces dried black beans
  • Cilantro, washed, dry and roughly chopped
  • 2 ½ pounds boneless skinless chicken thighs
  • 2 tsp Chipotle Pepper in Adobe (optional)
  • 1 quart low-sodium chicken stock
  • salt and freshly ground black pepper
  • Reduced Fat Sour cream, for serving
  • Lime wedges, for serving
  1. Add the oil to the instapot. Push the sauté button and heat the oil for a minute. Add the onions and cook, stirring, until softened, about 3 minutes. Add cumin and stir for about 30 seconds. Add chilies, dried black beans, half the cilantro, chicken thighs, Chipotle Pepper in Adobe, and broth. Stir to combine.
  2. Put the Instapot lid on, make sure the valve is in the sealing/pressure cooking position. Press the Manual or Pressure Cook button then use the + button to set to 40 minutes. After the pressure cooking time has finished, release the pressure:  Keep your face and hands away from the steam as it’s released, use a utensil to turn the valve from sealing to venting to release the pressure, wait till the steam subsides then open and remove the lid.
  3. Using tongs, transfer chicken pieces to a bowl. Return beans to high heat and continue cooking, stirring, until reduced to a thick, stew-like consistency, about 5 minutes. Meanwhile, shred chicken slightly.
  4. Stir chicken into beans, season to taste with salt and pepper, stir in the remaining half of chopped cilantro, and serve, with sour cream and lime wedges for seasoning if desired.
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Lighter Ravioli ai Piselli (Ravioli and Peas)

Ravioli ai Piselli (Ravioli and Peas)

All these ingredients can be found at Trader Joe’s.

Peas, spinach and butternut squash ravioli are the stars in this classic Italian ravioli and peas dish. The butternut squash is deliciously creamy and you won’t miss the traditional high-fat cheese filling. Using creamy garlic herb Boursin cheese simplifies making of the sauce and adds a mouthwatering flavor.

1/2 container of Boursin Garlic and Fine Herbs cheese
1 Tablespoon Olive oil
1/2 pack of Trader Joe’s Organic Baby Spinach, coarsely chopped to ½ pieces
Trader Joe’s Butternut Squash Ravioli (found in the fresh section of the store)
1/2 cup Trader Joe’s frozen peas

Put the cheese, olive oil and spinach in a large bowl and stir.

Bring 4 quarts of lightly salted water to a boil. Add the ravioli. Bring back to a gentle boil. Continue to cook for 3 minutes or to desired tenderness. Drain.

Meanwhile put frozen peas in a small microwavable dish and heat 1-3 minutes until hot.

While the ravioli is draining, heat the bowl with the cheese and spinach in the microwave one minute, remove and stir. Add the hot ravioli and peas to the large bowl with the cheese. Season with a bit of pepper if desired. Stir gently to mix all ingredients together.

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Maria Faires’ Lemon Farro and Brussels Sprouts


 

 

 

 

 

Lemon Farro and Brussels Sprouts

Farro is a variety of wheat and similar to wheat berries, farro is still a bit chewy when cooked, rather than soft and mushy. Farro is still a bit chewy when cooked, rather than soft and mushy. If you don’t have access to a Trader Joe’s, use wheat berries.

In the spring when asparagus is in season, try substituting asparagus for the Brussels sprouts.

·      1 c. Farro Ten Minute Trader Joe’s or Wheat Berries (Adjust cooking time)

·      2 or 3 c. chicken or vegetable broth (Adjust amount depending on if you are using Ten Minute Farro or Wheat Berries)

·      1 lb. Brussels sprouts, ends trimmed and quartered

·      1 large shallot, chopped

·      2 tbsp. extra virgin olive oil, divided

·      1/4 c. chopped walnuts

·      1 tbsp. lemon juice

·      zest from 1 well-washed lemon, I like to use a microplane to zest the lemon

·      Salt + pepper to taste

1.    Combine 1 cup wheat berries and 3 cups broth OR 1 cup Ten Minute Farro and 2 cups broth in a large saucepan. Bring to a boil, then reduce heat to low. Cover and cook until tender, if using wheat berries about 50 minutes or if using Trader Joe’s Farro Ten Minute, 10 minutes. Drain off any excess liquid. Set aside.

2.    Preheat oven to 425 degrees.

3.    While wheat berries are cooking, start Brussels sprouts. Toss Brussels sprouts, shallots, and 1 tablespoon of olive oil in a large bowl. Transfer to a foil-lined rimmed baking sheet. Bake for 15-20 minutes or until browned. Remove from oven and stir in walnut pieces.

4.    Whisk together lemon juice, zest, remaining 1 Tbsp oil, salt and pepper in a large bowl. Add wheat berries and roasted vegetables; toss to combine, then serve.

 

 

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