Healthy Recipes: Instant Pot General Tso’s Chicken Lettuce Wraps

 

Ingredients
2 lbs skinless and boneless chicken breast, cut into bite size pieces
1/4 cup low sodium soy sauce
1 tsp dark soy sauce
2 Tbsp honey
2 Tbsp brown sugar
2 cloves garlic, minced
1 tsp fresh ginger, grated
3 Tbsp rice vinegar
1/4 tsp red pepper flakes
1 Tbsp tomato paste
2 Tbsp hoisin sauce
1 Tbsp cornstarch
1 Tbsp water

Directions
Turn your Instant Pot to the sauté setting. (See your manufacturer’s guide for detailed instructions on how to use your instant pot.)
Add the chicken pieces to the Instant Pot then dump the rest of the ingredients in it, excluding the cornstarch and water. Stir everything well with a spoon.
Close the lid and set the Instant Pot to the Poultry setting and set the timer to 5 minutes.
Once the Instant Pot cycle is complete, wait until the natural release cycle is
finished, about 10 minutes. Follow the manufacturer’s guide for quick release, if in a rush. Carefully unlock and remove the lid from the Instant Pot.
Switch the Instant Pot to the sauté setting (do not put the lid on). Transfer the chicken to a bowl using a slotted spoon.
In a small bowl whisk the cornstarch and water together, then pour over the sauce and stir. Cook for about 2 minutes until the sauce thickens. Add the chicken back to the Instant Pot and turn off your Instant Pot by pressing the cancel button.
Garnish the chicken with sesame seeds and green onions. Serve in lettuce leaves.
Notes:
To make this in the crockpot, add all ingredients except cornstarch and water and cook on low for 4-6 hours.
After cooking, remove the chicken, turn the crockpot to high, add the cornstarch/water mixture and allow to thicken. Add the chicken back in and serve as desired.

By Erica Baty, RD, CDE

Healthy Recipes: Asian Noodle Salad

Ingredients

Salad:

8 ounces thin spaghetti

One 8-ounce bag julienne/fine-cut carrots (about 1 1/2 cups)
One 6-ounce bag baby sweet peppers, seeded and sliced thinly into rings (about 1 cup)
One 4-ounce bag bean sprouts (about 1 cup)
3 English cucumbers, halved,
seeds removed, and sliced
3 scallions, sliced
Up to 1 bunch fresh cilantro, chopped
1/2 head or more napa cabbage, sliced
1/2 head or more purple cabbage, sliced
1/2 bunch kale, leaves torn off the stalks
and shredded
2 cups peanuts, chopped

Dressing:
1/2 cup olive oil
1/3 cup low-sodium soy sauce
1/4 cup oyster sauce
1/4 cup rice wine vinegar
1/4 cup brown sugar
3 tablespoons chopped fresh ginger
2 tablespoons sesame oil
2 to 3 cloves garlic, chopped

 

For the salad: Bring a pot of water to a boil. Cook the spaghetti to al dente according to the package directions. Drain, rinse and let cool. Mix together the cooked spaghetti, carrots, peppers, bean sprouts, cucumbers, scallions, cilantro, napa cabbage, purple cabbage, and kale. Add the peanuts and toss together.

For the dressing: Whisk together the olive oil, soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, sesame oil and garlic in a medium bowl.
Pour the dressing over the salad and mix together with tongs or your hands. If the salad seems a little dry, just mix up a little more of the wet ingredients of the dressing and throw it in. It’s a very organic process.

Transfer to a large platter and serve.

By Erica Baty, RD, CDE

Black Bean & Avocado Brownies

Ingredients:
1 can black beans, rinsed and drained
1/2 cup unsweetened cocoa powder
3 eggs
1/4 cup coconut oil, melted
2/3 cup coconut sugar or
substitute with brown sugar
1/4 tsp. salt
1 tsp. baking powder
1 tsp. vanilla
1 medium avocado
Dark chocolate chips, enough to
cover top of batter when in pan,
about 1/2 cup-3/4 cup

Directions:
Preheat oven to 350 degrees F. Mix all ingredients in a food processor (except the chocolate chips) until smooth.
Grease an 8×8 inch baking pan with nonstick spray or oil and scoop brownie batter into pan. You can mix in some chocolate chips in at this point too. Sprinkle enough chocolate chips to cover the top of batter.
Cook for 38-40 minutes or until you poke the brownies with a toothpick and it comes out clean.
Let sit for 20 minutes before you cut. Store in fridge and enjoy!

Notes:
Flourless + Gluten Free
Drizzle with peanut butter if desired

Festive Fruit Kabobs

Ingredients:
A variety of seasonal fruit:
kiwi, star fruit, persimmon, oranges, pears, apples, pineapple
Mini skewers
1 cup low fat plain yogurt
2-3 Tbsp. honey
1/2 tsp. vanilla
Pinch cinnamon

Directions:
1. Cut the fruit into equal sized pieces and thread onto skewers.
2. Whisk together the yogurt, honey, vanilla and cinnamon.
3. Serve skewers with the yogurt sauce.

Notes:
Nutrition facts vary depending on type of fruit and yogurt used.

Pumpkin Pie Parfaits

Ingredients:
10 oz. pumpkin yogurt
1 cup 100% Pumpkin Pie Puree
1 Tbsp. honey
1 cup heavy cream
2 Tbsp. powdered sugar
1 tsp. vanilla extract
15 Ginger Snap Cookies
garnish: sprinkle of cinnamon and white chocolate shreds

Directions:
In a small bowl, whisk together the pumpkin, yogurt and honey. In a food processor, pulse the cookies until well blended and turn into a crumb.
In a stand mixer, add the heavy cream. Using the whip attachment, beat the cream until stiff peaks form. Blend in the sugar and vanilla extract. (You will have extra whipped cream)
In a glass of choice for the parfaits, layer the pumpkin mixture first followed by 1 tablespoon ginger snap crumbs and then 2 tablespoons whipped cream. Layer until glass is full or desired amount is added. You can serve with a sprinkle of cinnamon on top and shaved white chocolate. Enjoy immediately—if you try to make this too far in advance, the crumb layer may get soggy!