Last week I was a bit high on the fat for my liking so decided to make something in the other direction for the wife and I to eat over the week. I’ll give you the macronutrient breakdown at the end. Let’s get right to it.
First, to save even more time, I used both the Instant Pot and conventional stovetop.
Ingredients for the Instant Pot:
- 4 lbs boneless, skinless chicken breasts, small to medium cubed
- 1 enormous yellow onion, sliced thick
- 1 TBS Real Salt
- 1 TSP black pepper
- 1 TSP packed, chopped fresh Basil
- 5 stalks celery, thick sliced
- 1 quart Kitchen Basics Unsalted Chicken Stock
Get it all in there, close ‘er up, use the soup setting (medium, 10 minutes default). When it finishes, turn it off, let it do natural release for 10 minutes more, then quick release it the rest of the way home.
Ingredients for the stove top in your biggest stock pot:
- 5 carrots, medium sliced
- 1 yellow squash, thin sliced
- 1 zucchini squash, thin sliced
- 1/2 pound sliced white mushrooms
- 1/2 pound sliced crimini mushrooms
- 1 red bell pepper, sliced
- 1 16-ounce package Whole Wheat Pasta Spirals
- 1 12-ounce package frozen green peas
- 1 15-ounce can garbanzo beans
- 1 quart unsalted chicken stock
As soon as the pressure cooker starts, cut up all the above, add everything but the pasta to your stock pot, and you’ll probably have to add water to get the liquid about an inch over everything. Bring it to a boil, then let simmer as the pressure cooker finishes up.
Once the pressure cooker is done, add the whole thing to the stock pot, bring back to a rapid boil, then add the pasta. Once back to a boil, back off to a simmer and let it go 12 minutes until the pasta is done.
It rendered 8 quarts of soup (I measured it out do I could bring you precision). That comes to about 16 servings of a pint (16-oz) each.
One serving has only 3 grams of fat, 34 grams of carbohydrate, and 32 grams of protein. only 305 calories and pretty damn filling.