Healthy Multicooker Recipes

Long-stirred stews can be a recipe for aching hands, arms, feet and backs. A multicooker can help – it cooks food in a fraction of the time required on a stove, and it doesn’t require babysitting. The multicooker, sold under brands like Instant Pot and Mealthy, isn’t just a slow cooker or a pressure cooker – it’s both, as the name suggests, re-engineered to be much safer and easier to use than earlier generation pressure cookers. (It also has modes for sautéing and cooking rice and vegetables.) Read on for a few almost-instant dinner ideas, created with sore joints in mind. —JESS THOMSON

 

Penne Pasta with Chicken, Tomatoes, Spinach and Herbs

Drizzle 2 tablespoons olive oil into the bottom of the multicooker pot and stir in 1 pint grape tomatoes. Crumble in 1 pound ground chicken, then add 2 teaspoons Italian seasoning, 1 teaspoon kosher salt, and ¼ to ½ teaspoon red chili flakes or ground black pepper, to taste. Layer in 1 pound dried penne pasta, 2 packed cups baby spinach, a 28-ounce can crushed tomatoes with basil, and a cup of water. Seal the multicooker and set to “pressure cook” on low for 4 minutes. When the cooking stops, allow the pressure to release naturally for 5 minutes, then carefully turn the vent to release pressure and wait 1 minute. Stir the pasta well to distribute the ingredients, then serve immediately with Parmesan cheese.

Serves 6.

Per serving: 497 calories, 13g total fat, 69g total carb, 27g protein, 745mg sodium

 

Almost-Instant Vegetarian Chili

In the multicooker pot, stir together two (15-ounce) cans each low-sodium kidney, pinto and black beans, plus a 14-ounce can fire-roasted tomatoes, a 4-ounce can diced green chilies, 2 cups frozen chopped bell peppers, 1 cup frozen corn, 1 cup fresh or frozen chopped onion, 1 ½ to 2 tablespoons chili powder (to taste), 2 teaspoons ground cumin, 1 teaspoon kosher salt, 1 teaspoon garlic powder and 1 teaspoon dried oregano. (If you like thick chili, drain the beans before adding.) Seal the multicooker and set to cook on the “beans/chili” or “soup” setting for 30 minutes. When the cooking stops, carefully turn the vent to release the pressure and wait 1 minute. Stir the chili, season to taste and serve with your favorite toppings.

Serves 8.

Per Serving: 342 calories, 2g total fat, 74g total carbs, 20g protein, 917mg sodium

 

Moroccan-Inspired Chicken and Turmeric Rice

In a mixing bowl, stir together 2 tablespoons olive oil, 1 teaspoon ground turmeric, 1 teaspoon kosher salt, ½ teaspoon ground ginger, ½ teaspoon ground coriander, ¼ teaspoon ground black pepper, ¼ teaspoon ground cinnamon and a dash of cayenne pepper. Add 4 whole boneless, skinless chicken thighs (about 1 ½ pounds), and turn chicken to coat in the spices. Stir in 4 carrots (cut into 1-inch pieces), 1 cup fresh or frozen chopped onions, 1 cup pitted green olives and 1 cup pitted prunes. Pour 1 ½ cups long-grain rice and 1 ¾ cups chicken broth into the multicooker pot. Put the chicken and vegetable mixture on top of the rice, seal the multicooker, and set to “pressure cook” on low for 20 minutes. When the cooking stops, carefully turn the vent to release the pressure and wait 1 minute (or up to 20 minutes). Transfer the meat and vegetables to a platter, scoop the rice onto the side, and serve.

Serves 4.

Per Serving: 715 calories, 19g total fat, 94g total carb, 43g protein, 1245mg sodium

 

Before You Start

• Read all directions for your multicooker first; buttons may be labeled differently on different brands. 
• Note that cooking time starts once the cooker has come up to pressure.
• When releasing the cooker’s pressure, put a potholder on your hand to avoid burns.