Nancy S. Hughes writes for a wide range of health and food magazines and is the author of 17 cookbooks, with a focus on low-calorie cooking for weight loss, heart-healthy cooking, diabetic cooking, and cooking with kitchen appliances. She lives in the Mobile, Alabama, area.

Thinner in an Instant

Great-Tasting Dinners with 350 Calories or Less from Your Instant Pot or Other Electric Pressure Cooker

The Quarto Group

Contents

TIPS, TRICKS, AND HACKSFOR HEALTHY AND LOW-CALORIE PRESSURE COOKING

This chapter provides helpful "did you know" bullet points on shopping, ways to give "free" flavor, when to add that free flavor and how to pack more nutrients into your dishes. It also includes pointers on what kind of small and inexpensive — but important — kitchen items that will be very useful in making pressure cooking work for you!

Extra (Very Minimal) Equipment Needed

• Trivet (generally comes with your pressure cooker)

• Collapsible steamer basket

• 4 custard cups (6-oz, or 170 g, each) ... for desserts

• 8-inch (20 cm) nonstick springform pan ... for desserts

• Food scale ... for accurate weights of ingredients

• Ruler ... for measuring ½-inch, ¾-inch, and 1-inch (1, 2, and 2.5 cm) cubes

• Aluminum foil ... for slings

• 1-quart (946 ml) resealable plastic bags ... for degreasing

• Paper towels ... for skinning chicken legs and thighs

Pointers for Fast and Healthy Cooking

• When purchasing bell peppers, choose the wider, fatter variety rather than the narrower ones. They're easier to fill and keep their balance better while cooking.

• Watching your carb intake? Pick up a package or two of frozen riced veggies or spiralized veggies ... or thinly slice low-carb veggies, such as zucchini, yellow squash, or snow peas, and cook a couple of minutes in the microwave to use asa base instead of rice, pasta, or potatoes.

• If you plan to use a large amount of fresh garlic in about a 2-week period, you might want to buy "peeled" fresh garlic cloves sold in plastic containers in the produce section.

• When shopping for fresh ginger, there is no need to buy a large amount, if only a small amount is needed ... just break off what you need. The general rule is a 1-inch (2.5 cm) piece of fresh ginger yields about 1 teaspoon of grated ginger.

• When buying chuck roast, always buy more than needed for the recipe. Even with lean cuts, there's still a bit of fat to discard.

• To get more bread "surface" when making a sandwich using Italian or French bread, hollow out the center. Halve the bread lengthwise; remove the center portion of the bread, leaving a ½-inch (1 cm) border. You can then fill it with tons of veggies and a bit of lean meat or cheese!

• Purchase and use frozen ingredients, such as pepper stir-fry, corn, carrots, and so on, to reduce prep time. These easy-to-measure ingredients help make healthier meals when energies are low.

Flavor Finds

• Add a twist to a dish by reversing the marinade: Marinate with citrus or vinegar and oil, for example, by pouring it over the protein or veggies after they're cooked rather than before ... the flavors will be more pronounced and there will be added moisture as well.

• Toast any nuts needed in a recipe, before starting the recipe, by cooking them for 3 to 4 minutes in a dry skillet over medium-high heat and set aside. This brings out the nuttiness without adding more calories or fat.

• Add a small amount, about 1 teaspoon, of instant coffee granules to give a dish a deeper, richer, "beefier" flavor.

• Squeeze a lemon or lime wedge over a dish just before serving to bring out the fresh taste of the other ingredients, and the saltiness without adding more salt.

• After ingredients are cooked, remove them from the pot with a slotted spoon. Cancel and reset the cooker to Sauté/Browning. Bring the remaining liquid in the pot to a boil. Continue to boil until thickened slightly and deep flavors develop. Pour the liquid over the cooked items to enhance the flavors and provide moisture to the dish without adding more fat, calories, or sodium.

• When a "meatier" dish is desired in a meatless main, add sautéed mushrooms, in particular quartered mushrooms • A touch of honey doesn't add sweetness, but acts as a blender providing overall mellowness to a dish.

• If you're cutting back on sugar when making your favorite desserts, reduce the overall amount by ¼ to 1/3 cup (50 to 67 g) and add an additional 1 teaspoon of vanilla. You won't miss the sugar because it isn't too drastic of a change and the addition of vanilla enhances the overall sweetness of the sugar itself.

• Adding ½ teaspoon of grated orange or lemon zest or grated fresh ginger pulls the flavors up.

Nutrition Nudges

• Add more vitamin C to your dish simply by replacing a green bell pepper with a red bell pepper.

• Add more protein to your dish simply by replacing light sour cream with low-fat plain Greek yogurt.

• Brighten up your white rice using ground turmeric when cooking, which turns the rice a brilliant yellow color and makes the other ingredients pop!

• Multigrain pastas are lighter in texture and color than whole-wheat pastas, but still provide a hefty amount of fiber and protein. Read the labels and look for pastas that are yellow rather than cream or tan in color. Oftentimes, this means they're higher in protein and lighter in texture than whole wheat pastas.

• One clever way to sneak more nutrient-rich veggies into your dishes is by puréeing carrots or red bell peppers (or both) into spaghetti sauce and tomato-based soups. It enriches the overall color of the dish as well.

• Incorporate more fruits into your day by cooking fruits and topping with ONE cookie, crumbled, such as a vanilla wafer or gingersnap, for a quick-fix crumble.

SANDWICHES AND WRAPS

When you think of sandwiches, the first thing that probably comes to mind is two pieces of bread with something in between — pretty boring, right? It's time to add some variety and brighten up the boring! Use tender lettuce leaves as cups to hold those sandwich fillings, make the most out of crusty French breadby getting the crunch without the carbs, and make "knife-and-fork" tortillas so you can stack ingredients high, really high. See? There's more to a sandwich than two pieces of bread!

Spiced Orange Chicken Bibb Wraps 14
Cheater's BBQ Chicken 16
Shredded Brisket Po' Boys 18
Lime'd Flank Tortillas with Guacamole 20
So Sloppy Joes 22
Beef Hoagies 24
Tender Pork on Corn Tortillas with Avocado Mash 26

SPICED ORANGE CHICKEN BIBB WRAPS

It's important to let the cooked chicken rest for 10 minutes before chopping ... it will go from tough to tender in just those few minutes ... those very important few minutes!

For Chicken:

2 tablespoons (16 g) sesame seeds
1 cup (240 ml) water
2 frozen boneless skinless chicken breasts (8 ounces, or 225 g each)
½ teaspoon smoked paprika
1/8 teaspoon salt
¼ teaspoon black pepper

For Sauce:

¼ cup (60 ml) fresh orange juice
2½ tablespoons (50 g) honey
1 tablespoon (15 ml) canola oil
2 teaspoon Sriracha or other hot sauce
1½ teaspoons apple cider vinegar
1/8 teaspoon salt
¼ teaspoon grated orange zest
4 cups (340 g) coleslaw mix
½ cup (50 g) finely chopped scallions
12 large Bibb or Boston lettuce leaves

METHOD

1. To make the chicken: on your pressure cooker, select Sauté/Browning + more to preheat the cooking pot. Once hot, add the sesame seeds. Cook for 3 minutes, stirring constantly. Transfer to a plate and set aside.

2. Place the water in the cooking pot. Add the chicken and sprinkle it with the paprika, salt, and pepper.

3. Lock the lid in place and close the seal valve. Press the Cancel button. Press the Manual button to set the cook time for 10 minutes. When the cook time ends, use a natural pressure release for 1 minute, then a quick pressure release.

4. When the valve drops, carefully remove the lid. Place the chicken on a cutting board and let rest for 10 minutes to cool. Chop the cooled chicken into bite-size pieces.

5. Meanwhile, make the sauce: In a small bowl, stir together the orange juice, honey, canola oil, Sriracha, vinegar, and salt.

6. Press the Cancel button. Discard the liquid in the pot. Select Sauté/Browning + more. Add the sauce to the pot. Bring to a boil. Cook for 1 minute, or until it reduces to ¼ cup (60 ml) of liquid, scraping up any browned bits from the bottom and sides of the pot. Pour the sauce back into the small bowl, stir in the orange zest, and let cool completely.

7. To serve, place equal amounts of the coleslaw, scallions, and chicken in each lettuce leaf. Spoon the sauce evenly over all and sprinkle with the toasted sesame seeds.

Yield: Makes about 2 cups (340 g) cooked chicken, ¼ cup (60 ml) sauce, and 4 cups (340 g) coleslaw Serves 4; ½ cup (85 g) cooked chicken, 1 tablespoon (15 ml) sauce, and 1 cup (85 g) coleslaw per serving

CHEATER'S BBQ CHICKEN

Here's a perfect weeknight barbecue. It's great to keep all the ingredients on hand for a quick meal and you can served it on buns, in baked potatoes, and even wrapped in long lettuce leaves!

2¼ pounds (1 kg) boneless skinless chicken thighs, trimmed of fat
1 cup (160 g) chopped onion
¾ cup (180 ml) water
2 tablespoons (30 ml) balsamic vinegar
2 teaspoons Worcestershire sauce
1 teaspoon smoked paprika
1/8 teaspoon cayenne pepper
2/3 cup (170 g) barbecue sauce, divided
1/8 teaspoon salt (optional)
8 whole-wheat hamburger buns

METHOD

1. In your pressure cooker cooking pot, combine the chicken, onion, water, vinegar, Worcestershire sauce, paprika, cayenne, and all but 2 tablespoons (32 g) of the barbecue sauce.

2. Lock the lid in place and close the seal valve. Press the Manual button to set the cook time for 15 minutes. When the cook time ends, use a quick pressure release.

3. When the valve drops, carefully remove the lid. Place the chicken on a cutting board, let it rest for 5 minutes and coarsely shred it. Place a colander over a bowl and strain the liquid from the pot, reserving ½ (120 ml) cup of cooking liquid and the strained onions.

4. Press the Cancel button. Select Sauté/Browning + more. Return the shredded chicken, the reserved cooking liquid, strained onions, and salt (if using) to the pot. Bring to a boil. Cook for 4 minutes, or until thickened, stirring occasionally.

5. Wearing oven mitts, remove the pot from the pressure cooker and place it on a heatproof surface. Stir in the remaining 2 tablespoons (32 g) of barbecue sauce. Serve with the buns.

Yield: Makes about 4 cups (900 g) chicken mixture

Serves 8; about ½ cup (112 g) chicken mixture and 1 bun per serving

SHREDDED BRISKET PO'BOYS

When cutting back on calories, it can sometimes be difficult to include sandwiches made with French or Italian bread. Here's a way to get the bread you want and stay on track, too.

Nonstick cooking spray, for preparing the cooking pot
1½-pound (679 g) lean flat-cut beef brisket, trimmed of fat, patted dry with paper towels
1 cup (160 g) chopped onion
¾ cup (180 ml) dry red wine
¼ cup (60 ml) water
2 teaspoons balsamic vinegar
5 garlic cloves, peeled
1 tablespoon (6 g) sodium-free beef bouillon granules
2 teaspoons instant coffee granules
1½ teaspoons sugar
1 teaspoon dried thyme leaves
2 bay leaves
2 loaves (8 ounces, or 225 g, each) whole-grain Italian bread, halved lengthwise
¾ teaspoon salt

METHOD

1. On your pressure cooker, select Sauté/Browning + more to preheat the cooking pot. Once hot, coat the pot with cooking spray. Add the beef. Cook for 3 minutes on one side. Turn the beef and top with the onion, red wine, water, vinegar, garlic, bouillon granules, coffee granules, sugar, thyme, and bay leaves.

2. Lock the lid in place and close the seal valve. Press the Cancel button. Press the Manual button to set the cook time for 1 hour, 15 minutes. When the cook time ends, use a natural pressure release.

3. When the valve drops, carefully remove the lid. Place the beef on a cutting board and let stand for 10 minutes before shredding.

4. Meanwhile, remove the center portion of the bread halves, leaving ½-inch (1 cm) border. The bread should weigh 12 ounces (340 g) after removing the center portion. Arrange the bread "shells" on a baking sheet and place them into a cold oven. Set the oven to 325°F (170°C) — there's no need to preheat — and bake for 8 minutes to crisp slightly. Remove from the oven and let cool. (The bread will become slightly firm once cool.)

5. Press the Cancel button. Select Sauté/Browning + more. Bring the liquid in the pot to a boil. Cook, uncovered, for 10 minutes, or until thickened slightly. Add the shredded beef and salt to the pot. Cook for 5 minutes to allow the flavors to blend. Spoon equal amounts on the bottom of each bread shell. Top with some pan juices and the remaining bread shell halves, pressing down gently.

Yield: Makes 3 cups (510 g) beef mixture, ¾ cup (180 ml) pan juices, and 12 ounces (340 g) bread

Serves 6; ½ cup (168 g) beef mixture, 2 tablespoons (30 ml) pan juices, and 2 ounces(55 g) bread per serving

LIME'D FLANK TORTILLAS WITH GUACAMOLE

The beef in this dish is cooked with lime juice, Worcestershire sauce, smoked paprika, and cumin. Then the liquid is cooked down to a rich thick paste and spread over the cooked beef, sliced, and served over tortillas with guac and tomatoes ... words cannot describe how delicious it is!

2/3 cup (160 ml) water
3 limes
1 tablespoon (15 ml) Worcestershire sauce
2 teaspoons smoked paprika
1 teaspoon ground cumin
1 teaspoon Monterey steak grilling blend
1 pound (454 g) flank steak
4 high-fiber low-carb tortillas
1 container (8 ounces, or 225 g) prepared guacamole
1 cup (180 g) chopped tomatoes

METHOD

1. In your pressure cooker cooking pot, combine the water, juice of 2 limes, and the Worcestershire sauce.

2. In a small bowl stir together the paprika, cumin, and grilling blend. Sprinkle the spices over both sides of the steak, pressing with your fingertips to adhere. Place the beef in the pot.

3. Lock the lid in place and close the seal valve. Press the Manual button to set the cook time for 12 minutes. When the cook time ends, use a quick pressure release.

4. When the valve drops, carefully remove the lid. Press the Cancel button. Select Sauté/Browning + more. Bring the mixture to a boil. Cook for 12 minutes, uncovered, or until the liquid is almost evaporated. (Note: It will appear to be a loose paste at this stage). Place the beef on a cutting board, spoon the paste over the beef, and let stand for 5 minutes before thinly slicing.

5. Warm the tortillas according to the package directions.

6. Cut the remaining lime into 4 wedges. Spoon equal amounts of guacamole down the center of each tortilla. Top with the beef and tomatoes. Squeeze lime juice over all, fold the edges over, and halved, if desired.

Yield: Makes 4 tortillas

Serves 4; 1 tortilla (36 g), 3 ounces (85 g) cooked beef, ¼ cup (56 g) guacamole, and ¼ cup (45 g) chopped tomatoes per serving

SO SLOPPY JOES

Most of us think of toasting buns in an oven or preheating a broiler, but all you have to do is pop them in your toaster! That saves time, energy, and keeps the kitchen cool!

Nonstick cooking spray, for preparing the cooking pot
1 pound (454 g) lean ground beef
2 cups (270 g) frozen mixed vegetables
1 cup (150 g) chopped green bell pepper
½ cup (120 ml) water
1½ tablespoons (23 ml) Worcestershire sauce
1 tablespoon (15 ml) balsamic vinegar
2 teaspoons ground cumin
1 teaspoon smoked paprika
½ cup (130 g) tomato paste
2 teaspoons sugar
¾ teaspoon salt
8 whole-wheat hamburger buns, toasted

METHOD

1. On your pressure cooker, select Sauté/Browning + more to preheat the cooking pot. Once hot, coat the pot with cooking spray. Add the ground beef. Cook for about 3 minutes until no longer pink, stirring occasionally. Add the frozen vegetables, green bell pepper, water, Worcestershire sauce, vinegar, cumin, and paprika. Spoon the tomato paste on top and sprinkle evenly with the sugar. Do not stir.

2. Lock the lid in place and close the seal valve. Press the Cancel button. Press the Manual button to set the cook time for 5 minutes. When the cook time ends, use a quick pressure release.

3. When the valve drops, carefully remove the lid. Stir in the salt. Serve over the hamburger buns.

Yield: Makes 4 cups (1 kg) beef mixture

Serves 8; ½ cup (125 g) beef mixture and 1 bun per serving