Instant Pot Veggie Loaded Turkey Chili

Instant Pot Veggie Loaded Turkey Chili


Instant Pot Veggie Loaded Turkey Chili brings that slow-simmered flavor to the table without the wait. 

This post was created in partnership with our friends at Milton’s Craft Bakers.

 

Dinner without the wait. 

Nothing beats a pot of slow-simmered chili but sometimes you just don’t have time to wait and you’ve got hungry bellies to feed, or you need something for a work potluck, or well, you just didn’t plan ahead and now you’re not sure what to make. 

Enter Instant Pot Veggie Loaded Turkey Chili. The speedier version of our popular Veggie Loaded Turkey Chili. 

It’s the perfect meal for a cold day and with less than 30 minutes of hands-on cooking time, you can put a hearty meal on the table quickly and with just one pot. 

A meal prep favorite made even faster. 

I’m not kidding when I say that I eat this Instant Pot Veggie Loaded Chili at least once a week in the fall and winter. It’s my go-to because it’s packed with lean protein, veggies, and beans to fill me up and keep me going. 

My freezer is filled with individual portions of this chili which I pull out to thaw overnight in the fridge and typically enjoy for lunch when it’s just me working from home. 

While the stovetop version of this Instant Pot Veggie Loaded Chili doesn’t take all that long to make I always opt for the Instant Pot version because it’s so quick to make during my weekend meal prep and it frees up the stove for other cooking. 

Looking for a slow cooker version of this recipe? We’ve got one here. 

Veggies for the win. 

Adding veggies to chili is a great way to eat more veggies without really having to try. Because they’re a great source of fiber they fill you up, keep you feeling satisfied, and support healthy digestion. Whenever I have greens in the fridge that need to be used up I add a handful to my bowl then ladle the hot chili over the top of them. 

This Instant Pot Veggie Loaded Turkey Chili is a great way to use up veggies you have on hand in the crisper before they go bad. You can even use frozen onions and bell peppers to make prep time even faster. 

Instant Pot Veggie Loaded Turkey Chili brings that slow-simmered flavor to the table without the wait! #realfood #healthyrecipes Click To Tweet

Perfect pairings. 

I think a bowl of this easy, hearty, and delicious Instant Pot Veggie Loaded Turkey Chili is the perfect starting point for an epic meal. It lends itself so well to all of the chili toppings or even just a handful of crackers if you want to keep it simple. 

Here are a few of my favorite toppings to keep things interesting (I mean, I do eat this same chili almost once every week for half of the year):

  • Milton’s Gluten-Free Crackers  (the Olive Oil & Sea Salt and Everything flavors are my favorites)
  • Blue corn tortilla chips
  • Finely shredded cheese
  • Diced or sliced avocado 
  • Fresh cilantro
  • Sliced green onions
  • Hot sauce
  • Pickled jalapeño peppers
  • Sour cream or plain Greek yogurt
  • Lime wedges

Freeze now and enjoy later. 

Though I love this chili, I could not eat it every day for a week which is why, after cooling completely in the fridge, I portion a few servings into small, freezer-safe containers to stash in the freezer. 

Allowing the chili (or any food for that matter) to cool completely in the fridge before freezing helps decrease the number of ice crystals that form on the surface. These ice crystals not only make your food watery when thawed and reheated, but they also increase the likelihood that the food will develop freezer burn. 

To thaw, simply remove the chili from the freezer and allow it to thaw overnight (and up to 3 days) in the fridge. If you’re in a hurry, place the container in a shallow bowl of warm water in the sink until you’re also to slide the frozen chili into a pan. Place a lid on the pan and reheat the chili over medium-low heat until it’s heated through (165 on an instant-read thermometer).

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Let’s Get Cookin’

Instant Pot Veggie Loaded Turkey Chili

  • Author: Jessica Beacom
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 mins (+ natural release)
  • Yield: Serves 6 1x
  • Cuisine: Dairy-Free, Nut-Free, Grain-Free

Ingredients

  • 1 lb. lean ground turkey (may substitute ground beef or chicken)
  • 1 Tbsp olive oil or avocado oil
  • 2 large garlic cloves, minced
  • ½ medium onion, diced
  • 1 small red bell pepper, diced
  • 1 small zucchini or yellow squash, diced
  • 1 medium carrot, diced
  • 2 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • Dash of cayenne (optional)
  • 1 (15-ounce) can  tomato sauce + 1 can of water or broth
  • 1 (15-ounce) can crushed or petite diced tomatoes
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup corn, frozen
  • Salt and pepper, to taste

Optional: Diced avocado, chopped cilantro, shredded cheese, sour cream or Greek yogurt and/or lime wedges for serving

Instructions

  1. Select ‘Saute’ on the Instant Pot and add the oil. Once the oil is hot, add ground turkey, garlic, onions, bell pepper, zucchini (or yellow squash), and carrots and sauté for 7-9 minutes or until meat is cooked and no longer pink.
  2. Add chili powder, cumin, cayenne (if using), tomato sauce, water or broth, crushed (or diced) tomatoes, black beans, and corn. Stir to combine. Lock lid into place and flip valve to sealing position.
  3. Cook on high pressure for 15 minutes. Allow for 10-15 minutes of natural pressure release before flipping value to venting position to release any remaining pressure.
  4. Remove lid. Stir and season with salt and pepper to taste.

Nutrition

  • Serving Size: 1 ⅓ cups
  • Calories: 283
  • Sugar: 9g
  • Sodium: 575mg
  • Fat: 8g
  • Carbohydrates: 33g
  • Fiber: 9g
  • Protein: 22g

Pin it now & Make it later!


All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





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Slow-Cooker Pumpkin Chili – The Real Food Dietitians

Slow-Cooker Pumpkin Chili – The Real Food Dietitians


This sweet and spicy Slow-Cooker Pumpkin Chili is a gameday winner and all-around crowd pleaser!

A white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions.

You heard that right, Slow-cooker Pumpkin Chili

Note this recipe has been updated to include Instant Pot directions. 

There are about as many opinions about how chili is supposed to be made as there are hairs on your head. Some like it hot, some not. Some like beans, some prefer to leave them out. I, personally, like my chili really thick and meaty. I like the flavors to be complex with a little heat but not so much that I can’t feel my tongue. I also like it to be convenient and I love having leftovers for the next day – which if there is anything we can all agree upon when it comes to chili it’s probably those last two things – convenience and leftovers.

This Slow-cooker Pumpkin Chili is all that and more. What makes it particularly amazing is that you get to hide extra vegetables in it. In addition to the usual tomatoes, onions, peppers, and garlic there’s pumpkin – a great source of vitamin A, fiber and some healthy carbohydrates. Anytime I can hide extra vegetables in a dish I’m #winning at this mom thing. 

My kids beg for this stuff because it’s only slightly spicy and the pumpkin makes it naturally sweet. It also packs well in a preheated thermos to send in their lunch boxes.

A white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions.

A Whole30 lifesaver

In the past, whenever I did a Whole30 I would make a double batch of this chili because I tended to get really hungry (like man-sized appetite hungry) in the first week or two and I found that nothing beats that hunger like a big bowl of meaty chili made with grass-fed ground beef and topped with creamy avocado. And it freezes beautifully so I would portion it out into pint-sized mason jars and freeze for future meals when I needed something Whole30-friendly and everyone else wanted homemade pizza.

A white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions and a spoon in the bowl ready to eat.

Weekday, gameday, whatever day

Three nearly indisputable things about slow-cookers and chili:

  1. Slow-cooker meals are perfect for weekdays because there are few things better than walking in the door after a long day at work to a hot meal waiting. Just add a salad and you’re set!
  2. Weekends are great for slow-cooking when you want to get out and play and have a meal to come home to. I’m famous for getting up super early on powder days to get something in the slow-cooker so we can ski all day without having to worry about making dinner. I’ll do whatever it takes to get in one more run.
  3. Chili and football are pretty much synonymous from what I hear (I am not a football fan whatsoever. Not even a little.) But I love a good tailgating party and chilly fall days and holding a bowl of warm and spicy chili up to my half-frozen face and taking a deep breath – inhaling the sweet smell of cinnamon, the spicy chili powder and the fresh lime and cilantro this Slow-cooker Pumpkin Chili has to offer.

Slow-cooker Pumpkin Chili is one of those foods that makes you want to just crawl into the bowl. Make you all warm and cozy on a blustery day!

Close up/side angle view of a white bowl filled with Slow Cooker Pumpkin Chili that's topped with diced avocado, fresh cilantro, and sliced green onions. There is a spoon in the bowl so it's obviously time to eat!

Bonus: It’s Paleo, Dairy-free, Gluten-free, Whole30-friendly and even better as leftovers so consider making a double batch and freezing some for a later meal.

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Let’s Get Cookin’

Slow-Cooker Pumpkin Chili

This hearty beanless chili is a crowd-pleaser and it just happens to also be Whole30-friendly! The pumpkin adds a touch of sweetness, fiber, and vitamin A and it’s a great way to sneak more veggies into your diet.

  • Author: The Real Food Dietitians
  • Prep Time: 15 mins
  • Cook Time: 6 hours
  • Total Time: 6 hours 15 mins
  • Yield: 6 1x
  • Cuisine: Whole30, Paleo, Dairy-Free

Ingredients

  • 1 Tbsp cooking fat of choice (avocado oil, olive oil or ghee)
  • 2 cups chopped yellow onion (about 1 large onion)
  • 1 medium green bell pepper, diced
  • 6 cloves garlic, minced
  • 1 ½ pounds grass-fed ground beef or bison
  • 1 28-oz can diced tomatoes
  • ½ 6-oz. can tomato paste
  • 1 14-oz. can pumpkin puree
  • ½1 cup chicken broth or water* (homemade or store-bought) 
  • 2 ½ tsp. dried oregano
  • 2 Tbsp. chili powder (plus more to taste)
  • ¾ tsp. ground cinnamon
  • 2 tsp. ground cumin
  • 1 tsp. sea salt
  • ½ tsp black pepper
  • Optional: ¼ ½ tsp of cayenne (for heat)

Suggested Toppings: Diced avocado, fresh cilantro, sliced green onions, lime wedges, hot sauce, sour cream and/or shredded cheese (omit dairy for Whole30)

Instructions

Slow Cooker Directions:

  1. Heat a large pot or Dutch oven over medium-high heat. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
  2. Add the garlic and cook an additional 30 seconds or until fragrant.
  3. Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
  4. Transfer meat mixture to the slow cooker.
  5. Add remaining ingredients (diced tomatoes through black pepper) and stir. See note below about using more broth with this option. 
  6. Set heat to LOW and cook for 6-7 hours or on HIGH for 3-4 hours. Serve with desired toppings.

Instant Pot Directions: 

  1. Select ‘Saute’ on the Instant Pot. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
  2. Add the garlic and cook an additional 30 seconds or until fragrant.
  3. Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
  4. Add remaining ingredients (diced tomatoes through black pepper) and stir.
  5. Stir, lock lid into place and set vent valve to ‘Sealing’ position.
  6. Select ‘Manual’ or ‘High Pressure’ setting and cook for 12 minutes. Allow for 10-15 minutes of natural pressure release before flipping the steam release valve to release the remaining steam.
  7. Taste and season with salt and pepper, to taste.
  8. Serve with additional toppings, as desired.

Notes

*Increase broth to 1 – 1½ cups if using the Instant Pot. If you like your chili thick, we suggest starting with 1 cup and adding more if you get an ‘overheat’ or ‘burn’ error on your Instant Pot during cooking. 

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 328
  • Sugar: 10g
  • Sodium: 511mg
  • Fat: 14g
  • Carbohydrates: 23g
  • Fiber: 6g
  • Protein: 26g

How do you like your chili? Spicy? With beans? From a can? (Kidding!) Tell us about in the comments below and get the conversation started

Pin now and make it later!


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





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Slow Cooker Chicken Chile Verde Stew

Slow Cooker Chicken Chile Verde Stew


This Slow Cooker Chicken Chile Verde Stew can go from freezer to slow cooker making it the ultimate meal prep recipe.

A white bowl filled with Slow Cooker Chicken Chile Verde Stew and topped with fresh cilantro, jalapeño slices, and avocado.

A supper with superpowers.

And by superpowers, I mean that this Slow Cooker Chicken Chile Verde Stew:

  • Is hearty, healthy and delicious
  • Is made with less than 10 ingredients
  • Is a true ‘set it and forget it’ meal
  • Tastes even better the next day (and the next)
  • Can go from the freezer to slow cooker for ultimate meal prep convenience

You read that right, it can go from the FREEZER to the SLOW COOKER without skipping a beat (read: you forgot to take it out of the freezer last night to thaw). Of course, you can skip the freezing step and just toss everything into your slow cooker then walk away until it’s time to eat.

Now, that’s a meal we can really get behind!

A black slow cooker insert with raw ingredients for Slow Cooker Chicken Chile Verde Stew.

Simple, cozy, comfort food that’s ready when you are.

By prepping all of the ingredients and freezing them in a plastic zip-top bag (or another freezer-safe container of your choice), you have a meal waiting in the wings for those days when you don’t have time to cook or don’t feel like cooking. Or you can gift the meal to a friend in need or a new mama who could use a night off from cooking.

In case you’re wondering if it’s safe to put frozen food in the slow cooker, I’ll be upfront and say that there are a few opinions out there. I, however, haven’t had any issues with doing so and thus feel comfortable with freezer-to-slow cooker recipes that are prepared in a slow cooker using the high-heat setting as long as they are allowed to reach at least 165℉ for at least 15 minutes before serving. Which, for this recipe, will definitely happen. 

Of course, if you’re not comfortable with that method, just know that with less than 15 minutes of prep time, this Slow Cooker Chicken Chile Verde Stew comes together really quickly, so you can get on with your day and still come home to a glorious, ready-t0-devour hot meal at the end of the day.

A spoon scoops a portion of Slow Cooker Chicken Chile Verde Stew out of a black slow cooker.

It’s what’s inside that counts.

I have yet to meet a bowl of chile verde that had me thinking, ‘Well, that’s pretty,’ because truth be told, chile verde isn’t much to look at.

It’s pale green with somewhat indistinguishable ingredients thanks to that long, low simmer that turns a handful of simple ingredients into something utterly magnificent. But don’t let that stop you from digging into a big bowl of this Slow Cooker Chicken Chile Verde Stew. What it lacks in outward appearance, it more than makes up for in flavor.

A white bowl filled with Slow Cooker Chicken Chile Verde Stew and topped with fresh cilantro, jalapeño slices, and avocado plus there's a corn tortilla tucked into the side of the bowl for serving.

The toppings are key.

Don’t be shy with those toppings. I have yet to meet a slow cooker meal that didn’t benefit from a judicious application of fresh and tasty toppings. For this Slow Cooker Chicken Chile Verde Stew I highly suggest the following:

  • Fresh cilantro
  • Sliced or diced avocado
  • Fresh lime wedges
  • Sliced jalapeños (for those who like a little more spice)
  • Sour cream, shredded cheese, and/or warm corn tortillas for dipping if you don’t need it to be dairy-free or Whole30-friendly

Enjoy!

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Let’s Get Cookin’

Slow Cooker Chicken Chile Verde Stew with Potatoes

A thick and hearty stew – with just a little spice – that’s perfect for meal preps or for stockpiling in the freezer.

  • Author: Jessica Beacom
  • Prep Time: 15 mins.
  • Cook Time: 4 hours (high) or 8 hours (low)
  • Total Time: 4 hours, 15 min.
  • Yield: Serves 8 1x
  • Cuisine: Whole30, Dairy-Free, Paleo

Ingredients

  • 1 lb. boneless, skinless chicken thighs, cut into 1-inch cubes
  • 1 lb. boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 (16-ounce) jar salsa verde (such as Trader Joe’s or Herdez)
  • 2 (4-ounce) can diced green chiles
  • 1 medium yellow onion, diced
  • 3 garlic cloves, peeled and minced
  • lb. red potatoes, cut into 1-inch cubes
  • ½ tsp. ground cumin
  • ½ tsp. dried oregano
  • Salt and pepper to taste
  • 1½ cups organic chicken broth (NOTE: If making this a Freezer-to-Slow Cooker meal, wait to add the broth until it’s time to cook – i.e., don’t freeze the broth in the bag.)

Suggestions for serving: Fresh cilantro, lime wedges and/or diced avocado. Shredded cheese, sour cream, and/or warm corn tortillas are also great if you don’t need it to be Whole30-friendly. 

Instructions

  1. Combine all ingredients in the slow cooker. Place the lid on the slow cooker and cook on high for 4 hours (or low for 8 hours) or until potatoes are very tender and the stew is thick. Season with additional salt and pepper to taste.

Notes

To make this a freezer-to-slow Cooker meal:

  1. Combine all ingredients except chicken broth in a large zip-top bag (or another freezer-safe container). Label the bag and lay it flat in your freezer.
  2. On the day of cooking, place the contents of the bag into the slow cooker with 1½ cups chicken broth. Place the lid on the slow cooker and cook on high for 6 hours or until potatoes are very tender and the stew is thick. Season with additional salt and pepper to taste.

Nutrition

  • Serving Size: 1 ¼ cups
  • Calories: 250
  • Sugar: 2g
  • Sodium: 700mg
  • Fat: 4g
  • Carbohydrates: 26g
  • Fiber: 3g
  • Protein: 26g

Pin it now & make it later!


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





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Instant Pot Chicken Tortilla-Less Soup

Instant Pot Chicken Tortilla-Less Soup


Make some meal prep magic (and do it quickly) with this hearty Instant Pot Chicken Tortilla-Less Soup!
A white bowl on a grey surface filled with Instant Pot Chicken Tortilla-Less Soup that's topped with slices of fresh jalapeños and a lime wedge.

And by magic, I mean delicious and ready to reheat and eat.

This Instant Pot Chicken Tortilla-Less Soup recipe is exactly the same as our stovetop Chicken Tortilla-Less Soup but, you guessed it, it’s made in the Instant Pot to speed things up while locking in loads of flavor from a short list of wholesome ingredients.

This soup, along with this Slow Cooker White Chicken Chili and this Veggie Loaded Turkey Chili (both of which can be made in a pressure cooker), are probably the three recipes I meal prep most often because they all freeze beautifully. I portion them into small freezer-safe containers (similar to these and these) to stock my freezer so that I always have them on hand for lunches or a super quick dinner.

Just 10 ingredients, more or less.

We don’t count cooking oils and fats or salt and pepper toward the total number of ingredients in a recipe so this is more or less 10 ingredients which, in my mind, qualifies it as an ‘express lane’ kind of meal. Just a few ingredients, minimal prep, and short cooking time.

Say. no. more.

Disclaimer: This post may contain affiliate links that will not change your price but will share some commission.

No Instant Pot?

No problem. We’ve got a super-easy stovetop version here. But seeing as how it’s 2020, it’s probably time to get on the pressure cooker train because this ultra-convenient appliance doesn’t seem to a fad anymore. It’s here to stay for those of us who’ve embraced its ease, versatility, and convenience. Just my two cents. 

A white bowl on a grey surface filled with Instant Pot Chicken Tortilla-Less Soup. There's a spoon the bowl and the soup is topped with slices of fresh jalapeños and a lime wedge.

Freezer-friendly meals for the win.

Nothing says ‘self-care’ in my mind like a stash of meals in the freezer. Didn’t grocery shop? Check the freezer. Too tired to cook? Check the freezer. Sick/laid up/broken leg? Check the freezer. You get the idea.

Trust me, a stash of this Instant Pot Chicken Tortilla-Less Soup will serve you well. Packed with protein and flavor, it’s easy to customize the level of heat by adding more or less fresh jalapeños (or add a diced chipotle in adobo sauce or a pinch of dried chipotle pepper). You can skip the Homemade Taco Seasoning and opt instead for a store-bought packet but trust me, the homemade version is so much better and it makes enough for another batch of Instant Pot Chicken Tortilla-Less Soup or these Taco-Stuffed Sweet Potatoes or this One-Dish Chicken Fajita Bake, or this Tex-Mex Sweet Potato Hash.

A white bowl on a grey surface filled with Instant Pot Chicken Tortilla-Less Soup that's topped with slices of fresh jalapeños, baked tortilla strips, and a lime wedge.

Tortillas optional.

Since this is Instant Pot Chicken Tortilla-Less Soup, you probably already guessed that it’s served without the tortilla strips you typically see with tortilla soup. And you’re right. To keep the soup Whole30-friendly we’ve left them out (just as we did in our stovetop version), but feel free to add them if you’d like.

Tortilla chips will also work in a pinch, but they do tend to get soggy quickly and in a not-so-good way. For that reason, I prefer thinly slice corn tortillas, then lightly spray them with cooking oil (or brush with oil) then bake them in a single layer on a large, rimmed baking sheet in a 350℉ oven for 12-15 minutes or until they’re crispy and lightly golden brown. 

Toppings encouraged.

Try topping your Instant Pot Chicken Tortilla-Less Soup with fresh cilantro, sliced jalapeños, diced avocado, and lime wedges for a restaurant-style meal at home. Or give it a sprinkle of shredded cheese or a dollop of sour cream if that’s your thing. You really can’t go wrong here.

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Let’s Get Cookin’

Instant Pot Chicken Tortilla-Less Soup

A hearty soup that delivers big flavor from a short ingredient list that you can get on the table in about 30 minutes.

  • Author: Jessica Beacom
  • Prep Time: 10 mins.
  • Cook Time: 15 mins.
  • Total Time: 30 mins. (including pressure release)
  • Yield: Serves 6 1x
  • Cuisine: Whole30, Dairy-Free

Ingredients

  • lb. boneless, skinless chicken breasts
  • 1 Tbsp. cooking fat of choice (avocado oil, olive oil, ghee, etc.)
  • 1 medium onion, diced
  • 1 small red bell pepper, diced
  • 8 cloves garlic, minced
  • 1 4-ounce can diced green chiles
  • 1 small jalapeño, minced (and membranes removed for less heat)
  • 2 Tbsp. taco seasoning (such as our Homemade Whole30 Taco Seasoning)
  • 1 tsp. ground cumin
  • 1 tsp. salt
  • 4 cups low-sodium chicken broth (or homemade broth)
  • 1 28-ounce can fire-roasted crushed tomatoes (may substitute diced tomatoes)
  • ½ cup fresh cilantro, chopped
  • Juice of 1 lime
  • Diced avocado and lime wedges for serving

Instructions

  1. Select ‘Saute’ on the Instant Pot. When the pot is hot, add cooking fat of choice. Sauté the onions and bell pepper 3-4 minutes or until they start to soften. Press ‘Cancel’ and stir in garlic, green chiles, and jalapeño (if using).
  2. Add chicken, taco seasoning, cumin, salt, broth, and tomatoes. Stir, lock the lid into place, set cook time for 15 minutes (high pressure) and flip vent valve to the ‘Sealing’ position.
  3. After cooking time is up, allow for 5-10 minutes of natural pressure release before manually releasing any remaining pressure then remove lid when safe to do so.
  4. Remove chicken from pot and shred with two forks. Return shredded chicken to the pot and stir in lime juice.
  5. Taste and season with additional salt if needed. Serve with fresh cilantro, avocado, lime wedges, etc.

Nutrition

  • Serving Size: 2 cups (without toppings)
  • Calories: 223
  • Sugar: 8g
  • Sodium: 582mg
  • Fat: 6g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 25g

 

Pin this now & make it later!


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

 

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





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Grain-Free Sweet Potato Banana Nut Muffins

Grain-Free Sweet Potato Banana Nut Muffins


Leftover sweet potatoes and ripe bananas come together to create these healthy Grain-Free Sweet Potato Banana Nut Muffins.

A fluted tin tray filled with Grain-Free Sweet Potato Banana Nut Muffins on a medium gray surface.

Sweet Potato Banana Nut Muffins aren’t just any ol’ muffin!

I love all kinds of freshly baked muffins. I’m not too picky about the flavor, I just love sinking my teeth in a freshly baked warm muffin slathered with butter. Are you with me?

In fact, back in my college days, I worked at Perkins and any broken/deformed muffins (and other baked goods) were fair game. I definitely had to use my willpower not to go too crazy with the baked goods, otherwise, I’d end up with a carb crash and stomach ache city. While I do love me a good mammoth muffin from Perkins every once in a while (yes, the whole thing), I also know that they’re made with way too much sugar, white flour, and really no beneficial nutrition provided. Bummer, I know!

Close up of two Grain-Free Sweet Potato Banana Nut Muffins stacked on top of one another (with chocolate chips and walnuts on top).

But I’m here to save the day with the solution to this muffin dilemma. While these Sweet Potato Banana Nut Muffins may not be as mammoth as Perkins muffins, they’re MUCH more nutritious, have about an  of the amount of sugar (and not the white stuff), made with only whole food ingredients, high in fiber and also include an option to boost the protein with your favorite protein powder. In addition, they’re gluten-free, grain-free, dairy-free, and paleo-friendly.

By adding a little protein powder to this muffin recipe it helps to balance out the nutrition and provide an adequate source of carbs, protein (10 g) and healthy fats. This results in better fuel for your body and a longer-lasting source of energy. If you don’t have protein powder on hand, no worries. While I recommend it, I’m all about sharing simple substitutions so feel free to substitute almond flour in its place.

Enjoy Sweet Potato Banana Nut Muffins for breakfast, as an afternoon or post-workout snack, or a tasty lunchbox addition that kids will love.

I love that these muffins not only provide a good source of quality protein but also great nutrition thanks to the sweet potatoes, banana, and walnuts. In addition to the ingredients called for in this recipe, feel free to add additional flavor with coconut flakes, dried cherries or cranberries, raisins, mini chocolate chips or change up the chopped nuts with pecans or almonds.

You can enjoy the muffins as is or top them with some banana slices and slather them with a little butter, almond butter OR…

A grain-free sweet potato banana nut muffin topped with banana slices and almond butter.

Disclaimer: This post may contain affiliate links that won’t change your price but will share some commission.

Drizzle ’em with coconut butter! So good.

To drizzle with coconut butter, melt the coconut butter until drizzle consistency. If tackling this task in the microwave, microwave in 30-second increments until drizzle consistency is achieved. You can also melt the coconut butter on a stovetop. What’s nice about topping baked goods with coconut butter is that it’s low in sugar, hardens nicely, tastes delicious and a little goes a long way.

Fun fact: Coconut butter is simply a spread made from the meat of the coconut. To make your own coconut butter you can process unsweetened coconut flakes in a food processor until a butter is formed. 

Close up of a Grain-Free Sweet Potato Banana Nut Muffin that has been sliced in half revealing the delicate crumb.

Sweet Potato Banana Nut Muffins are freezer-friendly too.

It’s always nice to stock the freezer with a few re-heatable items – and muffins are great for that. Simply remove from the freezer, pop in the microwave for 30-60 seconds or in the oven set at 300ºF until heated through.

Are you ready to sink your teeth into these Sweet Potato Banana Nut Muffins?!

EnJoY!

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Let’s Get Cookin’

Sweet Potato Banana Nut Muffins

Leftover sweet potatoes and ripe bananas come together to create these perfectly textured, high-protein, Paleo-friendly, Grain-Free Sweet Potato Banana Nut Muffins.

  • Author: The Real Food Dietitians
  • Prep Time: 10 mins
  • Cook Time: 17 mins
  • Total Time: 27 mins
  • Yield: 12 servings 1x
  • Cuisine: Grain-Free, Dairy-Free, Paleo

Ingredients

  • ½ cup cooked sweet potato puree
  • 1 banana, mashed (~⅓ cup)
  • ⅓ cup almond butter, room temperature (may substitute any nut or seed butter of choice)
  • 3 whole eggs
  • 3 Tbsp. pure maple syrup
  • 1 tsp. vanilla extract
  •  cup coconut flour
  •  cup almond flour
  • 1 tsp. ground cinnamon or pumpkin pie spice
  • 1 tsp. baking soda
  • ½ tsp. salt (decrease to ¼ tsp. if nut butter contains salt)
  • ⅓ cup walnuts, chopped
  • ½ cup optional add-ins – chocolate chips, dried cranberries, dried cherries, raisins, or coconut flakes.

Instructions

  1. Preheat your oven to 350°F. Line a muffin tin with paper liners or grease with oil.
  2. In a bowl, combine sweet potato, banana and almond butter; stir until smooth.
  3. Next add the whole eggs, maple syrup, and vanilla; stir until smooth.
  4. Lastly mix in the coconut flour, almond flour, ground cinnamon, baking soda, salt, and walnuts.
  5. Divide the batter evenly, filling each of the 12 muffin wells about half full.
  6. Bake for 16-18 minutes or until an inserted toothpick comes out clean.
  7. Remove from oven and allow to cool for 15 minutes before transferring to wire rack.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 130
  • Sugar: 7 g
  • Sodium: 210 mg
  • Fat: 8 g
  • Carbohydrates: 12 g
  • Fiber: 3 g
  • Protein: 5 g

We’d love to hear if you give this recipe a try – comment below!

Pin it now to make ’em later!


Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

 

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.





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20 Most Popular Recipes of 2019

20 Most Popular Recipes of 2019


Rediscover an old favorite or find something new with our 20 Most Popular Recipes of 2019!

Graphic of 6 meals with text overlay that reads: "20 Most Popular Recipes of 2019"

And just like that, another delicious year has gone by.

It’s that time of year again when we share the most popular recipes of the year on the blog. Not only is it a tasty walk down memory lane for long-time readers, but it’s also a chance for new readers to discover something they may have missed. This year we’re sharing the 20 Most Popular Recipes of 2019 so you can revisit an old favorite or find a new one to try out – as always, we so grateful that you’re here and we can’t wait to create and share all-new recipes in 2020 to help you eat well and feel your best.

 Without further ado, here are the Most Popular Recipes of 2019!

#1 Slow Cooker White Chicken Chili –

This hearty, bean-free Slow Cooker White Chicken Chili was hands-down THE most popular recipe of 2019. We left out the beans and dairy to make it Whole30-friendly but feel free to add a can of white beans to the pot to add more fiber if you’d like.  (Also include Instant Pot & Stovetop directions).

Bowl of white chicken chili with spoon garnished with jalapeños, avocado and limes on wooden cutting board. This recipe ranked #1 of the Most Popular Recipes of 2019.
Photo Credit: Photo Credit: Jess of Plays Well with Butter. 

#2 Buffalo Chicken Stuffed Spaghetti Squash –

While we originally shared this recipe in 2017, it really took off in 2019 earning itself the dubious award of ‘Second Most Popular Recipe of 2019’. If you haven’t made it, now is the time.

#3 How to Make Sauerkraut –

If you told us 3 years ago that this recipe + photo tutorial for making your own sauerkraut would find itself at the top of the first page in a Google search, we would have laughed. Well, here we are at the top of the heap with this easy-to-follow tutorial for making your own gut-health boosting homemade sauerkraut. Don’t worry, it’s really simple and a great way to try your hand at fermentation without having to invest in pricey gadgets.

# 4 Slow Cooker Buffalo Chicken Stuffed Sweet Potatoes –

This recipe originally made our list of most popular recipes in 2017 then made a comeback in 2019 after we added some newly updated photos and directions for making it the Instant Pot. It’s an oldie but a goodie and one that makes it onto our own meal plans regularly.

sweet potatoes stuffed with buffalo chicken with green onion.
Photo Credit: Photo Credit: Jess of Plays Well with Butter. 

# 5 Shepherds Pie with Sweet Potato Topping –

This must-make dish is a true meal prep champion because you can easily double the recipe and make two meals. One for now and one to stash away in the freezer so you have an easy option later on down the line. The addition of chili powder to the ground meat filling may seem odd at first, but trust us – it’s what makes this Shepherds Pie unlike any other you’ve tried.

#6 Cinnamon Coconut Latte –

Not a fan of breakfast but hate the jitters that come with too much caffeine on an empty stomach? Try this Cinnamon Coconut Latte. It’s packed with healthy fats to keep you going until you’re ready to eat. It’s also great for those who prefer to fast until mid-morning because it’s unsweetened.

Cinnamon coconut latte being poured out of a blender into a coffee cup.

Disclaimer: This post may contain affiliate links that will not change your price but will share some commission.

#7 How to Make Instant Pot Bone Broth –

Don’t throw those chicken or turkey bones away, make nutrient-rich, budget-friendly broth instead! Making your own broth at home has never been easier thanks to the electric pressure cooker. We keep a bag in our freezers to collect bones and random bits of carrots, celery, and onions to toss into the pot to save time and money.

Are you still on the fence about whether or not a pressure cooker is for you? Check out all of these pressure cooker-friendly meals we’ve created with an Instant Pot. 

Got an Instant Pot that’s still in the box because you’re not sure where to start? Check out these tips and tricks to help you get started with confidence.

# 8 One-Pan Chicken Balsamic Veggie Bake –

One-pan = Easy cleanup! This easy meal is perfect for meal preps or busy weeknights because you can either make it from start to finish to reheat and eat later or prep all of the veggies, chicken, and sauce to be combined right on the pan when it’s time to bake.

#9 Homemade Taco Seasoning –

We wouldn’t be lying if we said this is one the BEST homemade taco seasonings you’ll find on the internet. It’s easy to customize the heat level by using more or less cayenne pepper and it’s great to have on hand in the pantry for last-minute meals like these Taco-Stuffed Sweet Potatoes, Loaded Sweet Potato Nachos, Tex Mex Sweet Potato Hash, or our One-Dish Chicken Fajita Bake.

#10 How to Make a Whole Chicken in the Instant Pot –

Make the most of your precious time while making enough cooked protein for several meals. This is a great recipe for meal prep sessions when you want a pile of perfectly cooked chicken for salads, soups, and more.

Whole chicken in an Instant Pot with herbs on top.

#11  Oven-Baked Sweet Potato Toast 4 Ways –

Tired of toast? Off the grains? Doing a Whole30? Just want to eat more veggies? We’ve got you covered with these 4 ways to dress up a slab of toasty warm sweet potato. They’re not just for breakfast though – they’re a great stand-in for bread on sandwiches or our Stovetop Sloppy Joes (or these Slow Cooker Chicken Sloppy Joe Sliders!). The best part is that we made them meal prep-friendly so you can pre-bake a big batch of sweet potato toasts ahead of time so all you have to do is toast ’em and top ’em.

#12 Slow Cooker Chicken Chile Verde –

If you’ve got 5 ingredients and 5 minutes you’re 90% of the way to a fantastic and incredibly versatile dish. It’s great for tucking into tacos, piling high over rice or cauliflower rice to make burrito bowls or just serving alongside your favorite vegetable sides. Bonus: It freezes beautifully for an easy reheat and meal later on and we’ve got instructions for both the slow cooker and Instant Pot to give you options depending on how much time you have.

White plate on a black and white striped napkin. On the plate is a serving of Slow Cooker Chicken Chile Verde with cauliflower rice, sliced avocados and radishes, garnished with a wedge of lime.
Photo Credit: Photo Credit: Jess of Plays Well with Butter.

#13 Slow Cooker (or Instant Pot) Chicken Tacos –

The saying, “I’ve made a lot of mistakes in my life, but none of them have been tacos.” is pretty spot-on as far as we’re concerned. We love how easy and customizable tacos are whether you’re looking for a weeknight meal or something to serve for a party, these are sure to please. P.S. Don’t forget to take your tacos to the next level with these ridiculously easy and good-on-everything Quick Pickled Onions. 

#14 Dairy-Free Mac & Cheese –

If you thought that going dairy-free meant giving up macaroni and cheese you were wrong! This Dairy-Free Mac & Cheese not only look like the real deal it has that creamy mouthfeel you crave. And the nut-free sauce is made with vegetables so you can feel even better about eating it several times a week (no judgment here!).Bowl of dairy-free mac and cheese sitting on top of gray napkin.

#14 Crispy Baked Buffalo Wings –

What’s better than a big plate of Buffalo wings? Our lightened-up crispy BAKED Buffalo wings, of course! If you thought you couldn’t get crispy wings without deep frying then check out our method – you won’t believe your tastebuds. Tossed with our homemade 5-ingredient Buffalo sauce, these wings are just what you’ve been looking for.

#15 One-Pan Roasted Chicken & Vegetables –

True story, this was the very first one-pan/sheet pan meal we ever shared on our site in 2015. With the rise in popularity of sheet pan meals, it continues to be a favorite of ours and our readers because of it’s ease, simplicity, and endless options for customizations that allow you to use what you have on hand.

#16 Warm Chipotle Lime Sweet Potato Salad –

This one only sounds strange until you try it! The combination of sweet potatoes and tangy, smoky, creamy chipotle and lime-infused mayonnaise is a game-changer. It’s best served warm but also delicious cold for lunch. Oh, and did we also mention that there’s bacon in there?!

warm chipotle lime sweet potato salad in a bowl with spoon and lime garnish surrounding.
Photo Credit: Photo Credit: Jess of Plays Well with Butter. 

#17 Paleo Granola –

Our Paleo Granola isn’t just for breakfast, it’s great for snacking, too. But be warned, it’s hard to stop once you stop thanks to all of its sweet, crunchy, goodness. Try it sprinkled on top of yogurt, mixed with dried fruit for an energy-packed trail mix, with a splash of your favorite milk, or right out of the jar.

#18 Easy Egg Roll in a Bowl –

This veggie-packed weeknight-perfect skillet sensation was the third most popular recipe of 2018 (right behind Slow Cooker BBQ Beef and Dairy-Free Spaghetti Squash Chicken Alfredo) so we weren’t the least bit surprised to see it make this year’s list. The best part – other than it tastes like an egg roll – is that you can swap the ground chicken for ground turkey or pork and use bagged coleslaw mix instead of broccoli slaw if that’s what you have on hand. Oh, that and the fact that it’s made entirely in one skillet!

#19 Crispy Garlic Ranch Roasted Potatoes –

These have always been popular but last January during our takeover of the Whole30 Recipes Instagram feed, they almost broke the internet. Not kidding! We actually had to increase the size of our server to handle website traffic the day Stacie shared on the Stories how easy they are to make. We even earned the moniker of “The Crispy Potato Ladies” which was bestowed upon us by a fellow food blogger who happens to be a big fan of these potatoes.

Crispy Garlic Ranch Roasted Potatoes with side of homemade ranch dressing which made the list of our 20 Most Popular Recipes of 2019, coming in at #18.
Photo Credit: Photo Credit: Jess of Plays Well with Butter. 

That’s a wrap for 2019!

We hope you enjoyed this little trip down memory lane with us and we hope you either found a forgotten favorite or found something new to try. We’re super excited for what 2020 will bring in the way of easy, delicious, approachable meals designed to fit your active and busy lifestyle.

 

Pin this now and make them later!



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