Month: October 2020

Healthy Instant Pot Barbacoa

Published on by richbLeave a comment

Ingredients (barbacoa):
5 cloves garlic
1/2 medium onion chopped
1 lime, juice
3 chiptoles in adobo sauce
1 tbsp ground cumin
1 tbsp ground oregano
1/4 tsp ground cloves
1 cup water
3 – 4 lbs beef cross rib roast 5″ chopped into large chunks
1 1/2 teaspoons kosher salt
black pepper
1 tsp oil
3 bay leaves

Ingredients (Toppings)

  • Cooked rice for Barbacoa bowls or tortillas to make tacos
  • Sliced greeen onions
  • Diced red onions 
  • Avacado diced
  • Cilantro chopped
  • Tomatos diced
  • Sour cream
  • Frozen corn microwaved 3 to 4 mins to cook
  • Jalapeno cooked pinto beans (can)
  • Cheese (Monterrey Jack or Cheddar)
  • Salsa or hot sauce that you like

Set Instant Pot to saute, wait to get hot, add oil to pot and brown chunks of beef. Cancel the saute cycle when beef is browned. Add in water then beef, squeeze the lime juce over the meat, sprinkle the onion, garlic and other ingredients over the meat. Close the Instant Pot and pressure cook on high for 60-70 minutes depending on how much meat turning off the warming at the end of the pressure cook. Let the pressure naturally release. Shread and mix with sauce that forms in a bowl. Server over rice with

Manchurian Vegetable Balls

Published on by richbLeave a comment

Ingredients

  • Vegetable Balls
    • 1 carrot grated fine
    • 1 cup of cabbage grated or sliced & chopped finely
    • 1/2 Onion grated
    • 1/2 Bell pepper chopped finely
    • 2 pieces of bread crumbed (for Vegan use Vegan Bread)
    • 1/4 cup of flour
    • 1/2 tsp cumin
    • 1/2 tsp salt
    • 1/2 tsp garlic powder
    • 1 egg
    • 1/3 cup water
    • Oil for frying
  • Sauce
    • 1/2 onion chopped
    • 2 tablespoons oil
    • 1 tablespoons vinegar
    • 3 cloves garlic minced
    • 1 tablespoon minced ginger
    • 3 tablespoons Ketchup
    • 1 tsp Siracha sauce
    • 1/4 tsp sugar
    • 1 tablespoon cornstarch in 2 tablespoons of water

Directions

For Veggie Balls: Add Vegetable Ball ingredients to a bowl and mix till well mixed. Heat frying oil in a pan, when hot, form 1″ diameter balls and drop into hot oil. Fry till golden brown and cooked through, then drain.. Or for Heathier version with less fat coat w/oil and cook in an air fryer.

For Sauce: Add oil to pan and heat till hot. Add in onions and fry about 2 minutes. Now add garlic and ginger fry lightly, do not brown. Then add water, ketchup, vinegar, Siracha and sugar. Adjust vinegar and sugar to taste. Cook about 2 minutes till boiling, then add in cornstarch/water mixture and boil till thickened. Serve Veggie balls with sauce on the side to spoon over.

Healthier Enchilada Soup

Healthier Chicken Enchilada Soup (Crock Pot/Instant Pot)

Published on by richbLeave a comment

Ingredients

  • 1 can of Cream of Chicken Soup
  • 1 8 oz can of tomato sauce (low sodium if desired)
  • 2 tbsp of Chili powder (I used 1 tbsp of New mexico chili, and 1 1bsp of generic chili powder)
  • 1 tbsp of Garlic powder
  • 1/2 tbsp of cumin
  • 1 tbsp chicken bouillon
  • 1 tbsp olive oil to saute chicken
  • 1 diced red bell pepper
  • 1/2 onion diced
  • 1 can of black beans (rinsed)
  • 1 tsp Worcestershire sauce
  • 1 tsp Siracha sauce
  • 1 can of sweet corn (optional)
  • 1 lb of chicken tenders
  • 1/2 cup of sour cream
  • 1/2 cup of cheddar cheese
  • 1/2 cup of whole milk (or heavy cream for creamier soup)
  • Toppings
    • Crispy tortilla strips
    • Cilantro minced
    • Avocado diced
    • Extra shredded cheese
    • Extra sour cream

I reduced some of the sodium by not adding extra salt and used chili powder, garlic powder, and cumin rather than canned enchilada sauce. Choosing low sodium tomato sauce. You could further reduce it by using frozen corn and low sodium bouillon.

Directions

Set Instant Pot to saute and put oil, chicken, onion, and pepper. Saute for few mins. Now add rest of ingredients but sour cream, cheddar cheese, and milk to crock pot or instant pot. Cook on high pressure for 25 mins. Quick release stir in sour cream, cheddar cheese, and milk. If using a crock pot skip the saute step and cook for about 4 hours on high or 6-8 on low.