Post by Loupy on May 28, 2018 23:17:50 GMT -7
Instant Pot Chicken Stew With Farro
From: Dara @ www.cookincanuck.com/instant-pot-chicken-stew-recipe-farro/
Instant Pot Chicken Stew with Farro is the ultimate healthy comfort food, rich with lean protein and whole grains. And if you don’t have an electric pressure cooker, such as the Instant Pot, stovetop instructions are also included. If you do have one, you’ll be amazed at how easily this healthy stew recipe comes together.
Prep time: 10 min
Cook time: 32 min
Total time: 52 min
Serves: 6
Ingredients
2 tsp olive oil
1 onion, chopped
3 carrots, cut into thin half-circles
2 large celery stalks, diced
4 garlic cloves, minced
1 ½ tsp dried thyme
1 ½ tsp dried oregano
3 tbsp tomato paste
5 ½ cups low sodium chicken broth
1 ½ lb. boneless, skinless chicken breasts
1 cup dry farro
½ tsp salt
½ tsp ground pepper
¼ cup minced flat leaf parsley
Salt and pepper, to taste
Directions
Instant Pot Directions:
Set the Instant Pot to Saute mode.
Heat the olive oil, then add the onion, carrots and celery.
Saute the vegetables, stirring occasionally, until starting to soften, 3 to 4 minutes.
Add the garlic, thyme, oregano and tomato paste.
Cook, stirring constantly, for 1 minute.
Pour in the chicken broth and stir to combine.
Add the chicken breasts, farro, salt and pepper to the Instant Pot.
Put the lid on the Instant Pot, close the steam vent and set to HIGH pressure using the manual setting.
Set the time to 12 minutes.
It will take the Instant Pot about 15 minutes to reach pressure.
Once the time is expired, use natural release for 10 minutes, then quick release.
Transfer the chicken breasts to a cutting board, shred with 2 forks, then transfer back to the Instant Pot.
Stir in the parsley and season with salt and pepper to taste.
Serve.
Stovetop Directions:
Cut the chicken breasts into bite-sized pieces. Heat a large saucepan over medium-heat. Lightly coat with cooking spray. Add the chicken and cook until the chicken is cooked through, about 5 minutes. Transfer the chicken to a plate and keep warm.
Heat the olive oil in the saucepan. Add the onion, carrots and celery. Cook, stirring occasionally, until the vegetables soften, about 4 minutes.
Add the garlic, thyme, oregano, tomato paste, salt and pepper. Cook for 1 minute.
Stir in the farro and chicken broth. Bring to a boil, then reduce the heat to medium-low, cover and simmer until the farro is tender, about 30 minutes. Stir in the chicken and parsley. Serve[/font].
Recipe Notes
Weight Watchers Points: 4 (Freestyle SmartPoints), 7 (SmartPoints), 8 (Points+)
Nutritional Information:
Calories: 335.7
Total Fat: 6.7g
Sat. Fat: 1.7g
Cholesterol: 65 mg
Sodium: 402.2mg
Carbs: 33.6g
Fiber: 3.8g
Sugars: 3.5g
Protein: 32.8g
From: Dara @ www.cookincanuck.com/instant-pot-chicken-stew-recipe-farro/
Instant Pot Chicken Stew with Farro is the ultimate healthy comfort food, rich with lean protein and whole grains. And if you don’t have an electric pressure cooker, such as the Instant Pot, stovetop instructions are also included. If you do have one, you’ll be amazed at how easily this healthy stew recipe comes together.
Prep time: 10 min
Cook time: 32 min
Total time: 52 min
Serves: 6
Ingredients
2 tsp olive oil
1 onion, chopped
3 carrots, cut into thin half-circles
2 large celery stalks, diced
4 garlic cloves, minced
1 ½ tsp dried thyme
1 ½ tsp dried oregano
3 tbsp tomato paste
5 ½ cups low sodium chicken broth
1 ½ lb. boneless, skinless chicken breasts
1 cup dry farro
½ tsp salt
½ tsp ground pepper
¼ cup minced flat leaf parsley
Salt and pepper, to taste
Directions
Instant Pot Directions:
Set the Instant Pot to Saute mode.
Heat the olive oil, then add the onion, carrots and celery.
Saute the vegetables, stirring occasionally, until starting to soften, 3 to 4 minutes.
Add the garlic, thyme, oregano and tomato paste.
Cook, stirring constantly, for 1 minute.
Pour in the chicken broth and stir to combine.
Add the chicken breasts, farro, salt and pepper to the Instant Pot.
Put the lid on the Instant Pot, close the steam vent and set to HIGH pressure using the manual setting.
Set the time to 12 minutes.
It will take the Instant Pot about 15 minutes to reach pressure.
Once the time is expired, use natural release for 10 minutes, then quick release.
Transfer the chicken breasts to a cutting board, shred with 2 forks, then transfer back to the Instant Pot.
Stir in the parsley and season with salt and pepper to taste.
Serve.
Stovetop Directions:
Cut the chicken breasts into bite-sized pieces. Heat a large saucepan over medium-heat. Lightly coat with cooking spray. Add the chicken and cook until the chicken is cooked through, about 5 minutes. Transfer the chicken to a plate and keep warm.
Heat the olive oil in the saucepan. Add the onion, carrots and celery. Cook, stirring occasionally, until the vegetables soften, about 4 minutes.
Add the garlic, thyme, oregano, tomato paste, salt and pepper. Cook for 1 minute.
Stir in the farro and chicken broth. Bring to a boil, then reduce the heat to medium-low, cover and simmer until the farro is tender, about 30 minutes. Stir in the chicken and parsley. Serve[/font].
Recipe Notes
Weight Watchers Points: 4 (Freestyle SmartPoints), 7 (SmartPoints), 8 (Points+)
Nutritional Information:
Calories: 335.7
Total Fat: 6.7g
Sat. Fat: 1.7g
Cholesterol: 65 mg
Sodium: 402.2mg
Carbs: 33.6g
Fiber: 3.8g
Sugars: 3.5g
Protein: 32.8g
