Chicken Frittata

February 18, 2020 by Purnima sharma

Prep time: 10 minutes | Cook time: 6 minutes | Yield: 2 servings Ingredients ● 3 eggs, beaten ● 4 oz chicken fillet, boiled ● 1 teaspoon coconut oil ● ¼ teaspoon cayenne pepper ● 1 cup water, for cooking Method Pour water in the instant pot. Then shred the boiled chicken fillet and mix it up with eggs, coconut oil, and cayenne pepper. Pour the mixture in the instant pot baking mold and transfer it in the instant pot. Close and seal the lid and cook the frittata on manual mode (high pressure) for 6 minutes. When the time of cooking is finished, make a quick pressure release and cut the frittata into servings. Nutritional info per serve: calories 222, fat 13.1, fiber 0.1, carbs 0.6, protein 24.7

SIDE DISHES

Creamy Corns

February 16, 2020 by Purnima sharma

Time: 5 minutes Servings: 2 Ingredients Corns: 1 cup washed and drained Salt: as per your taste Pepper: as per your taste Cashew cream: ½ cup How To Cook Combine all the ingredients Serve as the side dish Nutritional Facts: Amount Per Serving Carbs: 19.9g Protein:4.65g Fats: 6.75g Calories: 166.5Kcal

Tofu

Tofu Fried Rice

February 15, 2020February 16, 2020 by Purnima sharma

Time: 20 minutes Servings: 2 Ingredients Smoked tofu: 100 g roughly chopped Garlic: 1 clove thinly sliced Ginger: 2 tbsp finely chopped Vegetable oil: 1 tbsp Stir-fry baby vegetables: 200 g Frozen peas:100 g defrosted Red chili: 1 thinly sliced Soy sauce: 1 tbsp Rice: 250 g cooked How To Cook Take a pan and add garlic and ginger and stir for a minute Then add cubed tofu, chili, and baby vegetables and sauté for five minutes Add in peas and soy sauce and heat for a while till vegetables become soft Add cooked rice to the mixture and serve hot Nutritional Facts Carbs: 49 gProtein: 13.9 gFats: 14.7 gCalories: 399 Kcal

BREAKFAST

Vegetable Frittata

February 14, 2020February 18, 2020 by Purnima sharma

Prep time: 10 minutes | Cook time: 10 minutes | Yield: 4 servings Ingredients ● 4 eggs, beaten ● 2 oz Pecorino cheese, grated ● 3 oz okra, chopped ● 2 oz radish, chopped ● 1 tablespoon cream cheese ● 1 teaspoon sesame oil Method Heat up sesame oil in the instant pot on saute mode. Add chopped okra and radish and saute the vegetables for 4 minutes. Then stir them well and add cream cheese and beaten eggs. Stir the mixture well and top with cheese. Close the lid and cook the frittata on saute mode for 6 minutes more. Nutritional info per serve: calories 163, fat 12.1, fiber 0.9, carbs 2.5, protein 11.9

Tofu

Tofu Noodles

February 11, 2020February 16, 2020 by Purnima sharma

Time: 30 minutes Servings: 2 Ingredients Smoked tofu: 225 g cubes Broccoli: 100g cut into chunky pieces Chinese cabbage: 2 diced Carrot: 1 sliced Cooked noodles: 300 g Soy sauce: 1 tbsp Garlic: 2 cloves crushed Cornflour: 1 tbsp Sesame oil: 2 tbsp Spring onions: 2 thinly sliced Water: 100 ml Salt and pepper: as per your taste How To Cook In a pan add sesame oil and heat Add tofu and fry to make every side golden brown and remove from pan In the same pan, add sesame oil and add cabbage, broccoli, and carrots and fry for 5 minutes Take a bowl, add soy sauce, cornflour, and water to make a sauce and add in garlic Add this sauce to the pan and stir on medium heat When the sauce initiates to thicken, add noodles with salt and pepper Transfer in serving plates and add tofu and add chopped spring onion on top Nutritional Facts Carbs: 35.1 g…

Tofu

Winter Greens with Marinated Tofu and Noodles

February 2, 2020February 16, 2020 by Purnima sharma

Time: 30 minutes Servings: 4 Ingredients Firm tofu: 1 block sliced into thick strips Noodles: 300g Soy sauce: 4 tbsp Greens: 300g shredded Vegetable stock: 100ml Mirin: 3 tbsp Sesame oil: 1 tbsp Root ginger: 1 tbsp grated Red chili 1 shredded Spring onions: 4 shredded How To Cook In a pan, fry tofu to dry them on medium heat until golden brown In a small bowl, combine together mirin, soy, ginger, sesame, and chili and coat tofu evenly Marinate tofu with this mixture Cook noodle as per packet’s instruction and drain under cold water In a large saucepan, add oil and fry spring onion and greens Add in noodles and vegetable stock and heat Top with spring onions and shredded chili if you like Nutritional Facts: Amount Per Serving Carbs: 34.1 gProtein: 12.4 gFats 6.9 g:Calories: 240 Kcal

BREAKFAST

Egg&Cheese

February 2, 2020February 18, 2020 by Purnima sharma

Prep time: 10 minutes | Cook time: 6 minutes | Yield: 1 serving Ingredients ● 2 eggs, beaten ● 1 oz Parmesan, grated ● 1 oz Swiss cheese, grated ● ¼ cup heavy cream ● ½ teaspoon dried cilantro ● ½ teaspoon almond butter Method Toss the almond butter in the instant pot and melt it on saute mode. Then add eggs and cream cheese. Sprinkle the ingredients with dried cilantro and cook on saute mode for 4 minutes. When the egg mixture is solid, stir it gently to get the small egg pieces. After this, add grated cheese and close the lid. Cook the meal for 2 minutes more. Nutritional info per serve: calories 192, fat 15.6, fiber 2.4, carbs 10.6, protein 8

BREAKFAST

Spanakopita

February 1, 2020February 18, 2020 by Purnima sharma

Prep time: 20 minutes | Cook time: 15 minutes | Yield: 4 servings Ingredients ● ½ cup coconut flour ● 3 eggs, beaten ● 2 tablespoons goat milk butter ● 1 cup spinach, chopped ● 1 oz scallions, chopped ● 3 tablespoons cream cheese ● 4 egg whites, whisked ● 1 cup water, for cooking Method Make the dough: in the mixing bowl mix up coconut flour, eggs, and goat milk butter. Knead the dough. Then place the dough in the round mold and flatten in the shape of the pie crust. Pour water in the instant pot and insert the steamer rack. Put the mold with the pie crust on the rack. Close and seal the lid. Cook the pie crust for 10 minutes on manual mode (high pressure) + quick pressure release. After this, mix up spinach, scallions, cream cheese, and eggs, Pour the mixture over the cooked pie crust. Cook the spanakopita for 5 minutes more on manual mode (high pressure). Then allow the natural pressure release for 5 minutes. Nutritional info per serve: calories 157, fat 12.3, fiber 1, carbs 2.5, protein 8.9

Rice

Almonds Rice with Greens

January 29, 2020February 16, 2020 by Purnima sharma

Time: 30 minutes plus 1 hour Servings: 3 Ingredients Rice: 1 cup soaked for an hour Vegetable broth: 2 cups Almond: ½ cup sliced Broccoli florets: 1 cup Spinach: 1 cup chopped Onion: 1 chopped Garlic: 2 tsp paste Ginger: 2 tsp paste Cumin: 1 tsp Cayenne pepper: ¼ tsp Cooking oil: 2 tbsp Salt and pepper: as per your taste Cilantro: 2 tbsp How To Cook Take a saucepan and heat oil in it Add garlic, ginger, and onion to it and make them tender Add salt, cayenne pepper, cumin, and pepper and bring to boil Now add broccoli florets and spinach and mix for a minute Add vegetable broth and bring to boil and add rice to it Lower the heat to medium and cover and cook for 20 minutes Transfer to the serving bowl and top with almonds Garnish with cilantro and serve…

BREAKFAST

Ham Muffins

January 22, 2020February 18, 2020 by Purnima sharma

Prep time: 10 minutes | Cook time: 6 minutes | Yield: 2 servings Ingredients ● 2 eggs, beaten ● 4 oz ham, chopped ● ½ teaspoon avocado oil ● 1 cup water, for cooking Method Pour water in the instant pot. Then brush the muffin molds with avocado oil from inside. In the mixing bowl, mix up ham and beaten eggs. After this, pour the mixture into the muffin molds. Place the muffins in the instant pot. Close and seal the lid. Cook the meal on manual mode (high pressure) for 6 minutes. Then make a quick pressure release and remove the muffins. Nutritional info per serve: calories 192, fat 15.6, fiber 2.4, carbs 10.6, protein 8