Category Archives: Protein

Breakfast Bake with Sausage and Peppers

Serves 4

  • 1 large green bell pepper, chopped
  • 1 large red bell pepper, chopped
  • red or yellow onion, chopped
  • a couple of cloves of garlic, chopped
  • big drizzle of olive oil
  • Spike Seasoning to taste (or use any all-purpose seasoning mix that you like the flavor of)
  • fresh-ground black pepper to taste

 

  • 12 links (about 10 oz.) turkey breakfast sausage links

 

  • 1/2 cup Mozzarella, grated

Preheat oven to 450F

Spray a medium-sized baking dish with non-stick spray.

Put veggies into the baking dish, toss with ~1 teaspoon olive oil, sprinkle with seasoning and fresh-ground black pepper, and put the dish in the oven to bake for 20 minutes.

While the veggies cook, heat olive oil in a non-stick pan, add the sausages and cook over medium-high heat until they’re nicely browned on all sides, about 10-12 minutes.

Remove to cutting board, line them up, and cut sausages into bite-sized pieces (alternatively, cut up the sausages beforehand and saute the pieces).

When the peppers have cooked for 20 minutes, stir in the cooked sausages and bake for 5 minutes more.

Remove from oven, turn oven to BROIL, sprinkle the grated Mozzarella over the top and return dish to oven to broil for a couple of minutes, or until the cheese is nicely melted and starting to brown. Serve hot.

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Filed under Breakfast, dinner, food, Main Course, Protein, Vegetables, whole food

Instant Pot Refried Pinto Beans

Put into the Instant Pot and stir till combined:

        • 2 cups dried, unsoaked pinto beans, washed and picked over
        • 3 cups vegetable stock or water (I use boiling water and stock paste from a jar)
        • 1 large onion, chopped
        • 5 cloves garlic, peeled and chopped
        • 1 jalapeño pepper, sliced or chopped (leave seeds and ribs in)
        • 1 tsp paprika
        • 1 tsp ground cumin
        • 1 tsp chilli powder
        • 3/4 tsp salt
        • 1/2 tsp freshly ground black pepper
        • 1/2 cup tomato salsa, or some tomato paste and chopped tomatoes

Close lid of Instant Pot, and set to Manual > High Pressure > 30 minutes.  When pressure cooker beeps, either let stand for 10 minutes and open after releasing remaining pressure, or let pressure release naturally.

Mash the contents with a potato masher, or blend with a hand blender. 

Stir in:

        • handful of grated sharp cheddar cheese
        • handful of chopped red, or sweet, onion
        • small handful of chopped cilantro

Let it rest for a minute or two to let the cheese melt, then stir gently to combine.  It will thicken a great deal as it cools.

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Filed under food, Protein, Vegetarian (lacto/ovo), whole food

Dal Makhani in the Instant Pot

(adapted from http://www.twosleevers.com)

This recipe easily doubles, however, I use a little less than 2x the water.

Place in Instant Pot:

    • 1/2 cup whole black urad dal, washed and picked through for stones, etc
    • 2 bay leaves
    • 1 Tbsp minced garlic
    • 2 tsp minced ginger
    • 1 1/2 cups water

Set manually at high pressure, for 30 minutes.  Let the pressure release naturally.  When pressure has returned to normal, remove the lid and lightly mash some of the dal (to your preference).  Do not drain the dal.

While the dal is cooking, in a small bowl whisk together, and set aside:

    • 1/4 cup Greek yogurt
    • 1/2 cup half-and-half, whipping cream, or cashew cream
    • 1 tsp salt

In a small frying pan or saucepan, melt:

    • 2 tsp ghee

In the hot ghee, gently toast:

    • 1/2 tsp turmeric
    • 1/2 tsp garam masala
    • 1/2 tsp ground coriander
    • 1/4 tsp cayenne pepper
    • 1/4 tsp ground cumin
    • 1 tsp whole cumin seeds

To the pan, add, cook, and stir:

    • 1 Tbsp tomato paste

When the tomato paste has absorbed the ghee, remove from heat to cool a little.  Whisk this mixture into the yogurt/cream mixture.

Add the yogurt/spices mixture to the cooked dal in the Instant Pot, and stir gently until combined.

Add a small handful of:

    • finely chopped cilantro

Stir gently, and let the cilantro heat through. 

Serve with brown basmati.

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Filed under comfort food, food, Protein, Vegetarian (lacto/ovo), whole food

Chickpea Vegetable Stew in the Instant Pot

My take on a recipe found on the Instant Pot web site.  It could just as easily be done on a stovetop!

Serve over top of whole wheat couscous.

Sauté in the Instant Pot:

        • 1 Tbsp butter (use olive oil if you want it to be vegan)
        • 1 large onion, diced (about 1.5 cups)
        • 1 large carrot, diced (about .5 to 1 cup)
        • 4 cups cauliflower florets
        • 1 red bell pepper, seeded and diced
        • 1 green bell pepper, seeded and diced
        • big handful of green beans, cut into bite-sized pieces
        • 1 Tbsp fresh ginger, minced
        • 1 Tbsp fresh garlic, minced

When onion is translucent, add and sauté the spices until they are fragrant:

        • 1 Tbsp ground coriander
        • 1 Tbsp ground cumin
        • 1.5 tsp smoked paprika
        • 1/4 tsp Indian red chilli powder, or cayenne
        • 2 tsp turmeric
        • 2 tsp kosher salt

Turn off sauté and add to the Instant Pot:

        • 2 or 3 cans chickpeas, rinsed and drained
        • 1 28oz can stewed tomatoes, drained and cut up with scissors
        • 1 can coconut milk, 13.5oz

Stir gently to mix.  Put the lid onto the Instant Pot, and select “Soup”, reducing the cook time to 10 minutes.  Do a quick release when the time is up. 

If desired, add a handful of:

  • cilantro, finely chopped

And stir. Taste and adjust for seasonings.

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Filed under dinner, food, Main Course, Protein, Vegetarian (lacto/ovo), whole food

Butter Chicken in the Instant Pot

In a blender puree together:

      • 28 oz can of diced tomatoes, UNdrained
      • 2 jalapeño peppers seeded and chopped
      • 2 TBSP fresh ginger root, peeled and chopped (or use the tube kind)

When smooth, blend in:

      • 3/4 cup Greek yogurt
      • 3/4 cup whipping cream
      • 2 tsp kosher salt

Turn the Instant Pot on to “Sauté” and add:

      • 1/2 cup butter, unsalted, or ghee

When the butter is hot, brown both sides of:

      • 12, or up to about 20 boneless, skinless chicken thighs

Do this in batches so as not to crowd the pot.  When pieces are browned, put them into a bowl.

When all chicken has been browned, and removed from the Instant Pot, in the hot butter sauté until golden:

    • 1 cooking onion, finely chopped

To the golden onion, stir in:

      • 2 tsp ground cumin
      • 1 TBSP paprika

Stir for about 30 seconds, then pour in the mixture in the blender, along with the chicken & its accumulated juices. Stir very gently to combine. Cancel the “Sauté” command.

Put the lid on, and lock it into place.  Ensure that the vent is set to closed.

Select manual “HIGH” pressure, and 5 minutes cook time.

When timer beeps, turn the Instant Pot off, and let pressure release naturally for 10 minutes.  After 10 minutes, use a quick pressure release to let out any remaining pressure; watch out for steam!

The fat will have floated to the top of the butter chicken. Skim off about 3 to 4 TBSP of the hot butter putting it into a small bowl.  Into the small bowl of hot butter, whisk in until very smooth:

      • 2 TBSP all purpose flour

Select “Sauté” again, then stir in:

      • 2 tsp garam masala
      • 2 tsp toasted cumin seeds, ground up (toast in dry frying pan and crush them before hand)
      • the butter and flour mixture that is in the small bowl

Bring to a boil, and cook for a few minutes to thicken.  Turn off Instant Pot and add:

  • 1/4 to 1/2 firmly packed minced fresh cilantro

Stir gently, and serve.

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Korean-BBQ-Inspired Beef Bowl

Serve on cooked brown rice; add any other veggies that appeal.

The Sauce:

  • 1⁄4 cup brown sugar, packed
  • 1⁄4 cup soy sauce
  • 1 Tbsp sesame oil
  • 1⁄2 tsp crushed red pepper flakes

Whisk the above ingredients together in a small bowl, and set aside.

The Beef:

  • 1 Tbsp vegetable oil
  • 3 cloves garlic, minced
  • 1⁄2 tsp fresh ginger, grated
  • 1 medium-sized cooking onion, diced
  • 1 lb ground beef
  • 3⁄4 cups frozen peas
  1. Heat vegetable oil in a large skillet over medium high heat. Add onion, and cook until softened.
  2. Add the garlic and ginger and cook for another minute.
  3. Add ground beef and sauté, breaking it apart, until no pink remains. Drain off excess fat.
  4. Add the peas and the sauce, mix well, and cook until hot.
  5. Serve immediately, on top of cooked brown rice.

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Tuna Noodle Casserole

  • 2 Tbsp olive oil or butter
  • 2 celery stalks, diced small
  • 1 small cooking onion, diced
  • ½ jalapeno pepper, finely diced
  • 1 tsp Old Bay seasoning
  • 2 Tbsp all-purpose flour
  • 1 ¾ cup milk
  • ¼ cup sour cream
  • 1 Tbsp Dijon mustard
  • ¾ cup grated sharp cheddar
  • 2 cups dry macaroni
  • 1 cup to 1 ½ cups frozen peas
  • 2 tins tuna, drained and flaked

 

Topping:

  • 2 Tbsp butter at room temperature
  • ¼ cup grated sharp cheddar
  • 1 cup Panko bread crumbs (or other crunchy crumbs)

 

Heat oven to 350F.  Butter an 8” x 8” glass baking dish, and bring a large pot of salted water to a boil.

While making the sauce, cook macaroni according to package directions, drain, and set aside in its pot. Do not rinse!

Heat butter in medium sized saucepan, and add celery and onion.  Sauté, without browning, for about 5 minutes, or until soft.  Add jalapeno and cook for 3 more minutes.

Add the seasoning and flour to the vegetable mixture, stir and cook for about 1 minute.  Add milk, and stir till smooth. Bring to a gentle boil, and cook until thickened, about 5 minutes.

In a small bowl, whisk together the sour cream and the mustard, then stir mixture into sauce. Stir in the ¾ cup cheese.

Add the peas and the tuna to the hot mixture.  Gently stir until combined.  Pour into the buttered pan, and even out with back of spoon.

Mix the topping ingredients together in a medium bowl (I use my fingers).  Sprinkle topping evenly over casserole.

Bake for about 30 minutes, until bubbling and browned.

 

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Filed under comfort food, dinner, food, Main Course, Protein, whole food