An Allergy Mom's Lifesaving Instant Pot Cookbook: 60 Fast and Flavorful Recipes Free of the Top 8 Allergens
144
An Allergy Mom's Lifesaving Instant Pot Cookbook: 60 Fast and Flavorful Recipes Free of the Top 8 Allergens
144Paperback
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Overview
Don’t let allergies get in the way of a good meal. This is your essential resource for feeding your family flavorful, effortless dishes that come together quickly and are free of the top-8 allergens. Author Megan Lavin, an allergy mom herself, has solved the dinnertime dilemma of what to cook when it seems like almost everything is off limits. With smart substitutions and a wide array of flavors, these recipes will have you wondering how you ever got by without them.
Dishes like No-Butter Indian “Butter” Chicken and Shellfish-Free Jambalaya recreate your favorite flavors from your pre-allergy days— and thanks to the Instant Pot®, they’ll cook faster and taste better than ever before. Gather the family for a comforting Sunday Roast, or whip up some Tomatillo Pork Tacos on a busy weeknight without sacrificing flavor. Each meal is quick, safe and delicious with textures and tastes everyone will love.
Product Details
| ISBN-13: | 9781624147609 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 04/30/2019 |
| Pages: | 144 |
| Sales rank: | 953,650 |
| Product dimensions: | 7.90(w) x 8.90(h) x 0.50(d) |
About the Author
Read an Excerpt
CHAPTER 1
Get a Move On Mains
The diverse array of entrées in this chapter will make this cookbook your dinner bible. The one I wish I had five years ago.
Long before I had kids, I had dreams of my future family sitting at the table together, enjoying the same meal and having that time be sacred — a routine to close our day over delicious food and connecting conversation. As my son's list of allergies grew, I remember wondering whether I would ever be able to make just one entrée for my family ever again. Being the stubborn person that I am, I was not willing to give up on my dream of a family dinner.
These mains are enjoyed by my entire family — whether they have zero food allergies or 30. I was sure to have recipe testers with no food restrictions try these to make sure you can proudly serve them to both your allergic family and company, too! And thanks to the Instant Pot, they come together so quickly — most are done in under 30 minutes — and make cleanup a breeze.
I covered all of the typical mains — you know, the ones you miss the most — including Tomatillo Pork Tacos for taco Tuesday, a few meatless Monday options (hello, Quinoa Nachos! and impressive supper options, such as my Classic Sunday Roast.
If you feel as though your main dishes are in a rut because your diet is so limited, turn the page to find some new top eight–free family favorites.
Turns out, some dreams do come true!
No-Stir Stir-Fry
This is a favorite weeknight meal for its ease as well as flavor. Instead of having to stand over a hot wok and constantly stir your meat and veggies around, you can simply throw them and your noodles in the Instant Pot and let it work its magic. It will blow your mind that your chicken and noodles only need to cook for five minutes! Feel free to switch up the veggies to help clean out your fridge and pantry! You can also omit the chicken for a meatless option.
SERVES 4
1 tbsp (15 ml) olive oil
1 lb (455 g) chicken breasts, cut into bite-size pieces
½ cup (120 ml) low-sodium gluten-free soy sauce or coconut aminos
2½ tbsp (38 g) light brown sugar
2 tbsp (30 ml) rice vinegar
½ tsp chili garlic paste (e.g., sriracha)
2 cloves garlic, diced (about 1 tsp)
2 cups (475 ml) water
7 oz (198 g) uncooked rice noodles (I like Thai Kitchen Stir-Fry Rice Noodles)
1 red bell pepper, seeded and sliced thinly (see notes)
8 oz (225 g) baby corn, drained
8 oz (225 g) water chestnuts, drained
1/3 cup (43 g) frozen petite peas, thawed Green onions and/or sesame seeds, for garnish
Place your olive oil, chicken, soy sauce, brown sugar, rice vinegar, chili garlic paste, garlic, water and rice noodles in your Instant Pot. Close the lid and move the valve to SEALING. Use the PRESSURE button to set your Instant Pot to high pressure. Hit MANUAL and press the plus and minus buttons to reach 5 minutes.
Once the timer is done, move the valve to VENTING to quickly release the pressure. Once you can open the lid, turn off the Instant Pot to kill any heat so that the noodles don't become overcooked.
Add your sliced bell pepper, baby corn, water chestnuts and peas. Stir everything well, being sure to break up any noodles that may have clumped while cooking.
Serve garnished with green onions and/or sesame seeds.
NOTES: If you wish, you can add the bell pepper before closing the lid. We prefer more snap and texture, so we like ours raw, but some may prefer their bell pepper cooked in this type of dish. Also, I use chicken breasts for all my chicken recipes, but chicken thighs would work great here and in any other chicken recipe!
Honey Garlic Chicken & Broccoli
Since we don't dare try takeout with the possible cross-contamination of nuts and wheat, I've learned how to recreate some of our favorite Asian American dishes. This sticky sweet honey glaze coats the broccoli and chicken and makes for the most delightful dinner. Served over rice, it gives you your protein, veggies and carbs in one bowl (and I love one-bowl dinners). I absolutely adore not having to think of an additional side dish!
SERVES 4
2 chicken breasts (about 1 lb [455 g]), cut into bite-size pieces
1/3 cup (115 g) honey
2 tbsp (30 ml) gluten-free soy sauce or coconut aminos
½ to 1 tsp sriracha
4 cloves garlic, minced (about 2 tsp [6 g])
2 medium heads broccoli, cut into florets
1/3 cup (80 ml) cold water
2 tbsp (16 g) cornstarch or arrowroot powder Cooked rice or quinoa, for serving Green onions and sesame seeds, for garnish (optional)
Place your chicken, honey, soy sauce, sriracha and garlic in your Instant Pot. Close the lid and move the valve to SEALING. Use the PRESSURE button to set your Instant Pot to high pressure. Hit MANUAL and use the plus and minus buttons to reach 6 minutes.
Once the timer is done, move the valve to VENTING to quickly release the pressure.
Open the lid and place your broccoli florets in the pot. Secure the lid and move the valve to SEALING. Hit MANUAL and use the plus and minus buttons to reach 0 minutes. (Zero minutes will allow it to come to pressure and then turn right off, which I find cooks broccoli perfectly.)
Once the timer is done, move the valve to VENTING to quickly release the pressure.
Using a slotted spoon, remove your chicken and broccoli from the Instant Pot. Hit SAUTé to bring the sauce to a boil. In a small bowl, whisk together the cold water and cornstarch. Once the sauce is boiling, add this slurry. Allow your sauce to boil for at least 1 minute, stirring frequently. Once it has reached your desired consistency (the sauce will thicken as it cools), turn off the Instant Pot and add back the chicken and broccoli. Stir well to coat.
Serve over cooked rice or quinoa. Garnish with green onions and sesame seeds, if so desired.
TIP: Since we eat rice a lot, I'll make a huge batch in the Instant Pot to last the week and store it in the fridge. Then, I'll just reheat how much I need for each dinner.
Sweet & Tangy Pineapple Chicken
Back when my son's only safe protein was chicken I wanted as many variations of it as I could get. We adore pineapple for its tropical, bright flavors and I love sweet sauces, so this was a welcome recipe in the rotation. Even though we now have more meats in our diet, this recipe has stuck around. When I'm serving it to my children, I omit the red pepper flakes, but if your palate likes a touch of heat, I'd recommend it! For smaller eaters, I cook the chicken breasts whole and then shred them before returning the meat to the pot so that it's easier to eat.
SERVES 4
Juice from 1 (20-oz [570-g]) can pineapple slices, pineapple reserved
2/3 cup (150 g) light brown sugar
¼ cup (60 ml) fresh lemon juice
2 tbsp (30 ml) gluten-free soy sauce or coconut aminos
½ tsp ground ginger
½ tsp red pepper flakes (optional)
2 boneless, skinless chicken breasts (about 1 lb [455 g])
2 medium heads broccoli, cut into florets
2 tbsp (16 g) cornstarch or arrowroot powder
1/3 cup (80 ml) cold water Cooked rice or quinoa, for serving Sliced green onions, for garnish
In a mixing bowl, stir together your pineapple juice, brown sugar, lemon juice, soy sauce, ginger and red pepper flakes, if using.
Place your chicken breasts in your Instant Pot and pour the pineapple juice mixture over the chicken. Close the lid and move the valve to SEALING. Use the PRESSURE button to set your Instant Pot to high pressure. Hit MANUAL and use the plus and minus buttons to reach 10 minutes.
Once the timer is done, move the valve to VENTING to quickly release the pressure.
Open the lid and add your broccoli florets. Close the lid and move the valve to SEALING. Hit MANUAL and use the plus and minus buttons to reach 0 minutes.
Once the timer is done, move the valve to VENTING to quickly release the pressure.
Open the lid and remove the chicken and broccoli with a slotted spoon. Hit SAUTé to bring the sauce to a boil. In a small bowl, whisk together the cornstarch and water. Once the sauce is boiling, add this slurry. Allow your sauce to boil for at least 1 minute, stirring frequently. Once it has reached your desired consistency (the sauce will thicken as it cools), turn off the Instant Pot and add back the chicken and broccoli. Stir well to coat. Serve the chicken, broccoli and sauce over cooked rice or quinoa. Garnish with the reserved pineapple and green onions.
Healthier-for-You Orange Chicken
You once enjoyed the zesty, bright bursts of orange syrup cascading over chicken — and you can once again! This time without wheat breading, egg batter, frying or having to wait in line at a drive-through! In this healthy yet equally tasty version, you'll notice I use only one chicken breast, as I like to have half meat and half cauliflower. This saves on our meat budget and I feel better getting in more veggies. If you're not a cauliflower fan, you can omit the cauliflower and double the chicken.
SERVES 4
1 tsp sesame oil or olive oil
3 tbsp (45 ml) gluten-free soy sauce or coconut aminos Zest of 1 orange
¾ cup (175 ml) fresh orange juice
½ cup (115 g) light brown sugar
2 tsp (4 g) ground ginger
2 cloves garlic, minced (about 1 tsp)
2 tbsp (30 ml) rice vinegar
¼ tsp red pepper flakes (optional)
1 chicken breast (about 1 lb [455 g]), diced into bite-size pieces (see headnote)
1 small head cauliflower, chopped into small florets
½ cup (120 ml) cold water
2 tbsp (16 g) cornstarch or arrowroot powder Cooked rice or quinoa, for serving Green onion, chopped, for garnish
Place your sesame oil, soy sauce, orange zest and juice, brown sugar, ginger, garlic, vinegar and pepper flakes, if using, in your Instant Pot. Stir well to incorporate everything.
Next, add your diced chicken. Close the lid. Use the PRESSURE button to set your Instant Pot to high pressure. Hit MANUAL and use the plus and minus buttons to reach 6 minutes.
Once the timer is done, move the valve to VENTING to quickly release the pressure.
Open the lid and add the cauliflower florets. Close the lid, move the valve to seal and hit MANUAL. Press the plus or minus buttons to reach 1 minute.
Once the timer is done, move the valve to VENTING to quickly release the pressure. Open the lid and use a slotted spoon to remove the chicken and cauliflower.
Hit SAUTé to bring the sauce to a boil. In a small bowl, whisk together the cold water and cornstarch. Once the sauce is boiling, add the slurry. Allow your sauce to boil for at least 1 minute, stirring frequently. Once it has reached your desired consistency (the sauce will thicken as it cools), turn off the Instant Pot and add back the chicken and cauliflower. Stir well to coat.
Serve the chicken, cauliflower and sauce over cooked rice or quinoa and garnish with green onions.
No-Butter Indian "Butter" Chicken
Don't let the name fool you — there's no butter or dairy here, just loads of spices. While it's not traditional to have carrots in the recipe, I love to sneak in extra veggies for my kids, and it's easier and tastier to have the protein and side all blanketed in the same flavorful sauce. I started with frozen chicken breasts because, if you're like me, you often forget to set them out to thaw ahead of time! If your chicken is not frozen, you can reduce the initial cooking time by half.
SERVES 4 2 frozen chicken breasts (about 1 lb [455 g])
1 tsp salt
1/8 tsp cayenne pepper, or more to heat preference
½ tsp ground ginger
½ tsp ground turmeric
½ tsp ground paprika
½ tsp ground cumin
1 tsp garam masala, divided
1 cup (180 g) canned diced tomatoes, undrained
2 medium carrots, peeled and finely diced
3 cloves garlic, minced (about 1½ tsp [5 g])
¼ cup (60 ml) coconut oil
¼ cup (60 ml) canned full-fat coconut milk Cooked rice or quinoa, for serving Fresh cilantro, chopped, for garnish (optional)
Place your frozen chicken breasts, salt, cayenne, ginger, turmeric, paprika, cumin and ½ teaspoon of the garam masala in your Instant Pot and place the diced tomatoes on top. Use the PRESSURE button to set your Instant Pot to high pressure. Close the lid, and move the valve to SEALING. Hit MANUAL and use the plus and minus buttons to reach 23 minutes.
Once the timer is done, move the valve to VENTING to quickly release the pressure.
Open the lid and add the diced carrots. Close the lid, move the valve to SEALING and hit MANUAL; then use the plus and minus buttons to reach 1 minute.
Once the timer is done, move the valve to VENTING to quickly release the pressure and open the lid once it's safe to do so. Take out the chicken and shred it. Return it to the pot once it's shredded.
Add the remaining ½ teaspoon of garam masala and the garlic, coconut oil and coconut milk to the Instant Pot and stir to combine.
Serve over cooked rice or quinoa and garnish with cilantro, if desired.
Sweet Barbacoa
This recipe is adapted from a family favorite that used to take eight hours to marinate and eight hours to cook in a slower cooker. Now, there's no need to marinate and the cooking time is done in only one hour, although the meat tastes as if it cooked all day! The trick is to leave the fat on the roast while it cooks and to cut the meat into four to five pieces. This helps ensure that the sauce can reach more surface area and helps the pressure cooker tenderize it faster. The Dr Pepper adds a hint of sweetness to this juicy cut. Great for bowls or stuffed in a burrito with my Cilantro, Garlic & Lime Rice & Beans, this is one meat we love to eat for leftovers again and again. If you want it to be extra filling, I like to add a can of drained and rinsed black beans once it's been shredded. For all my recipes that use pork roasts, I find that a fattier and darker cut, such as a Boston butt, works best.
SERVES 4 TO 6
1 (2- to 3-lb [905-g to 1.4-kg]) pork shoulder roast Salt and pepper
1 (8-oz [235-ml]) can Dr Pepper
8 oz (225 g) tomato sauce
1 (8-oz [225-g]) can diced green chiles, undrained (I like mild)
½ tsp garlic powder
½ tsp ground cumin
1 tsp chili powder
½ cup (115 g) light brown sugar
Cut your pork roast into at least 4 pieces. Generously salt and pepper the meat. Lay the pieces in your Instant Pot.
Pour the Dr Pepper, tomato sauce, green chiles, garlic powder, cumin, chili powder and brown sugar on top of the roast. Close the lid and move the valve to SEALING. Use the PRESSURE button to set your Instant Pot to high pressure. Hit MANUAL and use the plus and minus buttons to reach 55 minutes.
Once the timer is done, move the valve to VENTING to quickly release the pressure. If you like your sauce thicker, after you've opened the lid and removed the meat, press SAUTé to let it boil and reduce for several minutes.
Transfer the roast to a cutting board and trim off and discard any excess fat. Shred the roast and add it back to the sauce.
Serve the roast over cooked rice, in a salad or in burritos. Best if served with my Cilantro, Garlic & Lime Rice & Beans.
Chili Lime Chicken Tacos
One of my favorite recipes of the entire cookbook! My recipe tester's only complaint was that she wished she would have doubled the recipe because it was that good. The punch from the limes and the flavor from the salsa verde make this a taco night to remember! Besides the ease of store-bought salsa verde, I also created this recipe with frozen chicken breasts in mind to really help for that busy weeknight meal.
SERVES 4
2 tbsp (30 ml) olive oil
4 frozen chicken breasts (about 2 lb [905 g])
1/3 cup (86 g) salsa verde
2 tsp (5 g) chili powder
1 tsp ground cumin
1 tsp onion powder
1 tsp salt Zest of 2 limes Juice of 2 limes (about ¼ cup [60 ml])
4 cloves garlic, minced (about 2 tsp [6 g])
Warmed corn tortillas, for serving
OPTIONAL TOPPINGS
Cooked rice Guacamole Tomatoes Fresh cilantro Chopped lettuce Pico de gallo
Place your olive oil, chicken, salsa verde, chili powder, cumin, onion powder, salt and lime zest in your Instant Pot. Close the lid and push the valve to SEALING. Use the PRESSURE button to set your Instant Pot to high pressure. Hit MANUAL and use the plus and minus buttons to reach 25 minutes.
After the timer is done, move the valve to VENTING to quickly release the pressure.
Open the lid and shred the chicken. Stir in the lime juice and garlic.
Serve on warmed corn tortillas with your choice of toppings. Don't forget the guac!
NOTE: You'll notice in some recipe directions that I frequently add the garlic after the other ingredients are done cooking, so that it's not muted and fresher, because it should be strong in that recipe. If you'd rather put it in all at once, it just won't be as strong but won't ruin the recipe.
(Continues…)
Excerpted from "An Allergy Mom's Lifesaving Instant Pot Cookbook"
by .
Copyright © 2019 Megan Lavin.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 6
Things to Note Before You Get Cooking 8
Get a Move On Mains 11
No-Stir Stir-Fry 12
Honey Garlic Chicken & Broccoli 15
Sweet & Tangy Pineapple Chicken 16
Healthier-for-You Orange Chicken 19
No-Butter Indian "Butter" Chicken 20
Sweet Barbacoa 23
Chili Lime Chicken Tacos 24
Quinoa Nachos 27
Tomatillo Pork Tacos 28
No-Cheese-Needed Ragu 31
Bread Crumb- & Egg-Free Italian Meatballs & Spaghetti 32
Tuscan White Bean Quinoa Salad 35
Creamy Italian Chicken & Pasta 36
Greek Lemon Chicken & Potatoes 39
No-Soak Red Beans & Rice 40
Shellfish-Free Jambalaya 43
Creamy Rice-Milk Cajun Chicken Pasta 44
Dripping Balsamic Pork Roast 47
35-Minute Herb Crusted Turkey Breast 48
Apricot-Glazed Pork Chops 51
Sun-Dried Tomato and Greek Herbed Roast 52
Classic Sunday Roast 55
Chicken Taco Salad 56
Vegan, Nut- & Gluten-Free Mac 'n' Cheese 59
Smothered Pork Chops 60
Strees-Free Sides 63
Cilantro, Garlic & Lime Rice & Beans 64
Lemon Herbed Quinoa 67
Salsa Mexican Rice 68
Dairy-Free Garlic Parsley Mashed Potatoes 71
Cheese-Free Scalloped Potatoes 72
Wild Rice, Cranberry & Sweet Potato Pilaf 75
Dairy-Free Sweet Potato Casserole 76
Southwest Black Beans 79
Bacon & Brown Sugar Baked Beans 80
Sesame-Free Hummus 83
Thick & Creamy Refried Beans 84
Honey Cinnamon Carrots 87
Broccoli & "Cheese" 88
Easiest Corn on the Gob 91
Two-Minute Lemon Asparagus 92
Snappy Soups 95
Cream-Free Zuppa Toscana 96
No-Cans-Needed Chicken & Wild Rice Soup 99
Potato & Sausage Soup 100
Green Chile Chicken Enchilada Soup 103
Vegan & Gluten-Free Minestrone 104
Ham & No-Soak Bean Soup 107
No-Crust-Needed Pizza Soup 108
No-Red-Meat Chili 111
Ham & Corn Chowder 112
Creamy White Chicken Chili 115
Chicken & Mexican Rice Soup 116
Thai Coconut Soup 119
Cream-Free Tomato Bisque 120
Homemade Bone Broth 123
Chicken & (Rice) Noodle Soup 124
Speedy Sweets 127
Raspberry Orange Rice Pudding 128
Chocolate Pudding Cake 131
Dairy-Free Chocolate Fondue 132
Chocolate Mint Pudding 135
Oat-Free Peach Cobbler 136
Acknowledgments 138
About the Author 140
Index 141
