Post by Loupy on Jul 24, 2017 16:12:15 GMT -7
INSTANT POT SAUSAGE CABBAGE BOWL WITH QUINOA (5 smrt pts)
From: Dara @ www.cookincanuck.com/2017/06/instant-pot-sausage-cabbage-bowl-quinoa/
This Instant Pot Sausage Cabbage Bowl with Quinoa is a fantastic meal of healthy comfort food. And you just can’t beat the ease of a pressure cooker meal.
Prep time: 10 min
Cook time: 42 min
Total time: 52 min
Serves: 6
Ingredients
2 tsp olive oil
1 lb. hot or sweet Italian chicken sausage (raw)
1 yellow onion, chopped
3 garlic cloves
1 tsp paprika
1 tsp dried oregano
¾ tsp salt
½ tsp ground pepper
1 ¼ cup low sodium chicken broth
1 cup canned petite diced tomatoes
½ cup dry quinoa
1 ¾ lb. cabbage, thinly sliced (about 12 cups)
¼ cup minced Italian parsley
Salt and pepper, to taste
Instructions
In the Instant Pot:
Set Instant Pot to Saute setting.
Add the olive oil and allow to heat for 30 seconds.
Add the chicken sausage (squeezed out of casings) and onion, and cook, breaking up the sausage with a wooden spoon, until the sausage is browned, about 5 minutes.
Stir in the garlic, paprika, oregano, salt and pepper.
Add the chicken broth and diced tomatoes, and stir to combine.
Put the lid on the Instant Pot, close the steam vent and set to HIGH pressure using the manual setting.
Decrease the time to 12 minutes.
(It will take about 15 minutes for the Instant Pot to reach pressure.)
Once the time is expired, carefully use the quick release valve (it may sputter a bit) to release the steam.
Stir in the quinoa and pile the cabbage on top (don’t stir it in).
Put the lid on the Instant Pot again, close the steam vent and set to HIGH pressure.
Decrease the time to 3 minutes.
Release the steam using the quick release valve.
Stir in the parsley and season to taste.
Serve.
Stove top directions:
Heat the olive oil in a large saucepan set over medium-high heat (if not nonstick, first lightly coat with cooking spray).
Add the chicken sausage (squeezed out of casings) and onion, and cook, breaking up the sausage with a wooden spoon, until the sausage is browned, about 5 minutes. Stir in the garlic, paprika, oregano, salt and pepper, and cook for 30 seconds.
Add the chicken broth, diced tomatoes and quinoa, and stir to combine. Bring to a boil, then cover and reduce heat to low. Cook until the quinoa is tender, 15 to 20 minutes.
Stir in the cabbage and cook, stirring occasionally, until the cabbage is tender, 4 to 5 minutes.
Stir in the parsley and season to taste. Serve.
Nutritional Information
Weight Watchers Points: 5 (SmartPoints), 6 (Points+), 5 (Old Points)
Serving size: 1⅓ cups
Calories: 233.5
Fat: 8.9g
Saturated fat: 2.3g
Carbohydrates: 26.0g
Sugar: 8.9g
Sodium: 874.9mg
Fiber: 6.4g
Protein: 16.7g
Cholesterol: 55.0mg
From: Dara @ www.cookincanuck.com/2017/06/instant-pot-sausage-cabbage-bowl-quinoa/
This Instant Pot Sausage Cabbage Bowl with Quinoa is a fantastic meal of healthy comfort food. And you just can’t beat the ease of a pressure cooker meal.
Prep time: 10 min
Cook time: 42 min
Total time: 52 min
Serves: 6
Ingredients
2 tsp olive oil
1 lb. hot or sweet Italian chicken sausage (raw)
1 yellow onion, chopped
3 garlic cloves
1 tsp paprika
1 tsp dried oregano
¾ tsp salt
½ tsp ground pepper
1 ¼ cup low sodium chicken broth
1 cup canned petite diced tomatoes
½ cup dry quinoa
1 ¾ lb. cabbage, thinly sliced (about 12 cups)
¼ cup minced Italian parsley
Salt and pepper, to taste
Instructions
In the Instant Pot:
Set Instant Pot to Saute setting.
Add the olive oil and allow to heat for 30 seconds.
Add the chicken sausage (squeezed out of casings) and onion, and cook, breaking up the sausage with a wooden spoon, until the sausage is browned, about 5 minutes.
Stir in the garlic, paprika, oregano, salt and pepper.
Add the chicken broth and diced tomatoes, and stir to combine.
Put the lid on the Instant Pot, close the steam vent and set to HIGH pressure using the manual setting.
Decrease the time to 12 minutes.
(It will take about 15 minutes for the Instant Pot to reach pressure.)
Once the time is expired, carefully use the quick release valve (it may sputter a bit) to release the steam.
Stir in the quinoa and pile the cabbage on top (don’t stir it in).
Put the lid on the Instant Pot again, close the steam vent and set to HIGH pressure.
Decrease the time to 3 minutes.
Release the steam using the quick release valve.
Stir in the parsley and season to taste.
Serve.
Stove top directions:
Heat the olive oil in a large saucepan set over medium-high heat (if not nonstick, first lightly coat with cooking spray).
Add the chicken sausage (squeezed out of casings) and onion, and cook, breaking up the sausage with a wooden spoon, until the sausage is browned, about 5 minutes. Stir in the garlic, paprika, oregano, salt and pepper, and cook for 30 seconds.
Add the chicken broth, diced tomatoes and quinoa, and stir to combine. Bring to a boil, then cover and reduce heat to low. Cook until the quinoa is tender, 15 to 20 minutes.
Stir in the cabbage and cook, stirring occasionally, until the cabbage is tender, 4 to 5 minutes.
Stir in the parsley and season to taste. Serve.
Nutritional Information
Weight Watchers Points: 5 (SmartPoints), 6 (Points+), 5 (Old Points)
Serving size: 1⅓ cups
Calories: 233.5
Fat: 8.9g
Saturated fat: 2.3g
Carbohydrates: 26.0g
Sugar: 8.9g
Sodium: 874.9mg
Fiber: 6.4g
Protein: 16.7g
Cholesterol: 55.0mg
