Instant Pot Buffalo Chicken Meatballs

With the holidays upon us, schedules can get hectic. Sometimes figuring out what to make for dinner can be the last thing on our priority list. Between last minute Christmas shopping, holiday parties, kids events, and family get-togethers, there's barely time to pour yourself a glass of eggnog at the end of the day. 

I found the original version of this recipe on whatgreatgrandmaate.com, and added a few of my own changes. I'm not typically a fan of buffalo chicken, but these meatballs are AH-mazing!! Easy to make, minimal ingredients, and leaner than typical meatballs made with beef & pork. Just don't expect to have leftovers. They're THAT good! 

Ingredients

• 1.5 lb ground chicken or turkey 
• ¾ cup almond meal
• 1 tsp sea salt
• 2 garlic cloves, minced
• 2 green onions, thinly sliced
• 2 tbsp coconut oil
• 7 tbsp hot sauce
• 6 tbsp butter
• chopped green onions, for garnish

• Preparation
• -In a large bowl, combine your meat, almond meal, salt, minced garlic, and green onions.
• -Use your hands to combine everything together
• -Roll the meat into small balls about 1-2 inches wide.
• -Grease the inside of your instant pot with some of the coconut oil, and set it to sauté. 
• -Working in batches, place the meatballs into the pot, turning periodically to brown on all sides.
• -While the meatballs are browning, combine hot sauce and butter and heat them in the microwave or the stove top until the butter is completely melted. Use a spoon to stir. This is your buffalo sauce.
• -Once all of the meatballs have been browned, place them into the instant pot and cover evenly with your buffalo sauce
• -Cover with the lid, and close the steam vent. Set your instant pot to the poultry setting (15-20 min) 
• -Once done, garnish with more green onion and enjoy! 

Instant Pot Green Chili Chicken

This is one of the simplest recipes you could possibly make! All you really need is chicken and green chili enchilada sauce. Serve with rice and it tastes just like chicken enchiladas!

Ingredients

1-2 lbs chicken breasts or thighs

1 15oz can green chili enchilada sauce 

Preparation

Simply place your chicken in the instant pot, and pour the can of sauce on top.

Seal the lid and press the poultry button. 

Once the chicken is done and the steam has vented, remove the chicken breasts from the pot and set aside. 

If you would like the sauce to be thicker, you can stir in a tablespoon or two of arrowroot powder before pouring over your chicken. 

Top the whole thing with salsa and/or cheese (if you do dairy). 

Simple as that!!

Paleo Crustless Chicken Pot Pie!

This is easily one of my new all-time favorite recipes. I LOVE chicken pot pie (I mean, who doesn't?). It's one of the best cold weather comfort foods, but to make it from scratch can be time consuming. Not to mention, making a paleo crust for any kind of baking recipe can be a huge pain. This tastes just like chicken pot pie without the crust, and it was also extremely simple to make. You don't even have to thaw the chicken beforehand! If you're really craving some kind of starch to soak up the broth, you can serve with some paleo honey biscuits to make it extra filling.

Ingredients 

• 4 large chicken breasts
• 1 large onion, chopped
• 1 bag of frozen mixed vegetables
• salt and pepper
• 4 cups of chicken broth
• 1 cup coconut cream
• 2-6 Tbsp. arrowroot flour (depending on how thick you like your broth)

Preparation

1. Put your chicken breasts, chopped onion, salt and pepper and 4 cups of the chicken broth in to the Instant Pot.
2. Lock the lid, and using the manual setting, set your Instant Pot to cook on high for 15 min. If you're using frozen chicken, set the timer for 30 minutes.
3. Once the chicken is done cooking, use the quick release to vent out the steam and open the pot.
4. Remove the chicken and cut it into chunks before returning it to the pot.
5. Turn the Instant Pot to the "Saute" setting so the broth will start boiling. Add your bag of frozen veggies and more broth if you need to (depends on how much of the veggies you add) and allow the mixture to come back up to a boil.
6. While the broth is heating up, in a small bowl mix 2 tablespoons of the arrowroot flour with the coconut cream, and add the mixture to the broth. 
7. If you want to thicken your broth even more, you can make a slurry using additional arrowroot flour. (I recommend) Simply spoon out about 1-2 cups of the liquid from the instant pot, and in a small bowl stir in 3-4 tablespoons of the arrowroot flour before returning the mixture to the pot. 
8. Allow to simmer 2-3 minutes before serving. 

                            

This would be even better served with Paleo Honey Biscuits to really make it a meal!!

Instant Pot Herb-Crusted Pork Tenderloin

I've been having so much fun with my new instant pot, it's ridiculous! I used to think that the crock pot was the greatest kitchen invention of all time, but it's time for that old slow cooker to move over! I'm working on reinventing some of my crock pot recipes for the instant pot, not only to save on time, but I've also found that the meat from the instant pot tends to stay even juicier than in the crock pot (which I didn't think was possible). There is a "slow cook" setting on the instant pot, just in case you were wondering if this gadget really can do it all... (the answer is yes!)
I love cooking pork tenderloin, because it easily takes on any flavor you throw onto it, and it's very lean. The downside of it being so lean is that it can easily get dried out. That's why the instant pot is my new favorite way to cook this particular cut of meat. It doesn't fall apart like it does out of the crock pot, and it also retains its juices better. I love this recipe because I was able to throw the entire meal in the instant pot, so there was hardly any mess to clean up!

Ingredients

• 2 lbs pork tenderloin
• Sea salt & pepper to taste
• 2 tablespoons olive oil
• 1 large sweet potato, peeled and cut into cubes
• 3 carrots, scraped and cut into small cubes
• 1 clove crushed garlic
• Herbs to taste:  thyme, rosemary, basil, marjoram, celery seed, nutmeg, parsley
• ½ cup chicken broth

Preparation

- I buy the pork tenderloins from Costco, which come two to a package. I like to start by cutting each in half width-wise, so that they fit into the pot easier. 

- Next, rub each piece with sea salt and pepper to taste. 

- Pour your oil into the pot and set to sauté. Allow it time to heat up, and then sear the pork on each side. 

- Once the meat is seared, add the garlic, herbs, and broth.

- Close the lid, and hit the meat/stew button (which takes about 30 min) or if you're low on time, you can set it to manual mode and cook for 14 min on high. 

- Wait for pressure to release and then add carrots and potatoes. Reseal and cook an extra 3 minutes on high. 

Basic Bodyweight Circuit

It's been quite awhile since I posted a do-anywhere workout, so I thought I would share one that I recently wrote up for a remote coaching client. I get a lot of requests for workouts that require little to no equipment, as well as workouts that involve simplified movements for beginners. I'm going to make an effort to share these more often. This circuit is nothing but basic bodyweight movements, but still a little more interesting than the typical "squat, sit-up, jumping-jack, repeat" routines floating around on the internet. Even if you're a seasoned athlete, this one will get your heart pumping! 

3 Rounds For Time:

20 sec high knees

15 push ups

30 sec squat jumps

35 sec mt climbers

15 alt. Lunges 

60 sec plank

10 burpees 

I'm going to break down the movements, just to clarify correct form: 

High Knees

                                         

High knees is basically running in place with an exaggerated knee lift. Think knees to chest. 

Push-Ups

                              

Most people assume that they know how to do a push-up, but a large majority of the people we see, start out doing them incorrectly. During the push-up the elbows stay close to the body. This ensures that you are not placing undue stress on the elbow joint, and you maintain some amount of torque through the hands. The glutes and torso should remain tight throughout the entire movement. When you come down, the chest and only the chest, should touch the ground. The torso, ribcage, and pelvis remain hovering above the floor. If you are not touching your chest to the floor, it's considered a no-rep. If you are laying down on the floor with each rep, again, none of those would count. 

Squat Jumps

                           

Squat jumps start out just like a normal squat, but they are a plyometric movement. You're going to put your weight in your heels, bring your butt back, and come down just like you were about to sit in a chair. Be sure that your knees are behind, or directly above, your toes and that they are not caving in toward eachother. As you come down, you are going to maintain the same lumbar curve that you have while standing, by keeping your chest and torso upright throughout the movement.

                                             

As you come up, rather than simply squeezing your glutes to a standing position, you are going to explode up, jumping as high as you can. When you land, try to immediately come back down to your starting position and repeat. 

Mountain Climbers

This movement starts out in a high plank position, with the core tight and arms locked out, shoulder width apart. You are then going to alternate bringing one foot at a time up to your hands while keeping the other foot back behind. 

Lunges

Start out by bracing your core and stepping one foot forward with shoulders back. Lower your body until your back knee touches the ground (both legs should be at a 90 degree angle). Make sure that your forward knee is behind the toes and not caving in. When you stand up, push off with your heel rather than your toes to prevent undue strain on the knees. Alternate between legs. 

Planks

The plank is an isometric exercise in which the body hovers over the ground for an extended period. The core and glutes should be tight and the body should be in a straight line with the weight supported by the forearms and shoulders. 

Burpees 

The burpee starts out standing upright with feet shoulder width apart. Then you quickly drop your body down to the ground. 

Perform a push-up, and then pop back on to your feet. 

Once you have your footing, jump up as high as you can and clap your hands once over your head.

When your feet touch the ground, immediately drop your body back to the floor and repeat. 

Maple Bacon Brussels Sprouts

It's almost thanksgiving, so I wanted to share another one of my favorite holiday side dishes (but it's still good any day of the year). These Brussels sprouts are easy to make ahead of time and bring to your host's event, or just keep them on hand at home for those picky eaters with an aversion to vegetables. I haven't met a single person yet who didn't love these! 

Ingredients 

• 6 strips thick-cut bacon, cut into 1/2-inch pieces
• 3 tablespoons butter
• 1/2 cup onion, chopped
• 1-1/2 lbs fresh Brussels sprouts 
• 1/2 cup maple syrup
• Salt and freshly ground black pepper

Preparation
Trim up your Brussels sprouts and remove any loose outer leaves. 

Boil the Brussels sprouts until they are tender and easily pierced with a fork (about 6 to 8 minutes)

Drain well and set aside until cool

Slice in half lengthwise.

**If using frozen Brussels sprouts, just thaw the night before, and heat in the oven or microwave according to package instructions**

While the sprouts are cooling, fry the bacon until crisp, then transfer to a paper towel-lined plate to cool.

Once the bacon is cooled, chop into small chunks 

Drain all but 1 tablespoon of the bacon fat from the pan.

Add the butter to the pan and melt over medium heat. 

Add the onion and sauté until fully cooked and translucent 

Add the halved sprouts and continue cooking, stirring frequently, until they are lightly caramelized, 4 to 5 minutes longer.

Add the maple syrup and stir until the sprouts are well coated. 

Add chopped bacon, season to taste with salt and pepper and continue cooking until the sprouts are nicely glazed (about 3 to 4 minutes more).

To keep this dish warm, transfer to an oven-proof serving dish, cover and place in a 250°F oven for up to one hour.

Garlic Butter Roasted Carrots

Like most people, I often struggle with getting enough veggies into my diet. I'm always on the lookout for different ways to prepare vegetables that my family will not only eat, but actually enjoy. My one-year-old's favorite veggie is carrots. But she gets tired of boring, bland steamed carrots (and who can blame her). This is a recipe I originally found on diethood.com, and changed slightly. The recipe originally called for regular carrots, cut into small pieces. I just used baby carrots instead. I also cooked mine for about thirty minutes first in a baking pan before I stirred them around in a bowl to redistribute the butter and garlic, and then popped them in the oven, spread out on a baking sheet, for another thirty minutes. This ensured that they were plenty soft for my toddler, but you don't necessarily have to cook them that long. They ended up being the perfect texture, with tons of garlicky flavor! Even her daddy couldn't get enough. 

Ingredients

• 2 pounds baby carrots
• 5 tablespoons butter
• 4 garlic cloves, minced
• 1/4 teaspoon salt
• 1/4 teaspoon fresh ground pepper
• chopped fresh parsley, for garnish

Instructions

1. Preheat oven to 425F
2. Line a baking sheet with tin foil
3. Cut up the carrots and set aside.
4. Melt butter over medium-heat in a large nonstick skillet or pan.
5. Add garlic and cook for 3 minutes, or until lightly browned, stirring very frequently. DO NOT burn the garlic.
6. Toss the carrots with the garlic butter either in the pan or pour the butter over them in a mixing bowl. Toss until well combined.
7. Transfer carrots to previously prepared baking sheet.
8. Arrange in one layer and bake for 22 to 30 minutes, or until carrots are tender.
9. Remove from oven and transfer to a serving plate.
10. Garnish with fresh chopped parsley.

Smoky Buffalo Chicken & Sweet Onions

With the weather finally cooling off around here, I'm back to using my oven on a regular basis. Got into a little bit of a recipe rut up until now, because I only wanted to use my crockpot when preparing all of our meals. Standing over a hot stove or a hot grill just sounded like slow torture. This is actually one that you could make in the oven or on the grill if you're so inclined. For grilling, just wrap everything into foil packets and throw it on there. 

I first discovered this recipe online, and changed up some of the ingredients to make it paleo friendly. Like most of the recipes I share on here, it requires minimal ingredients, and only about 5-10 minutes of prep time. The paprika and cumin give it a spicy/smoky flavor, and paired with the sweet carmelized onions, this chicken is heaven!! 

Ingredients 

• 3 pounds chicken thighs
• 1/4 cup white wine vinegar
• 3 tablespoons coconut oil
• 1 tablespoon smoked paprika
• 1 tablespoon ground cumin
• 1 tablespoon salt
• 1 teaspoon freshly-ground pepper
• 2 large sweet onions, peeled and sliced thinly
• 1 large red or yellow bell pepper, seeded and cut into chunks
• 4 cloves garlic, peeled and minced
• 1 lemon, sliced thinly

Instructions

1. In a bowl, combine chicken, white wine vinegar, coconut oil, paprika, cumin, salt, and pepper.
2. Add onions, bell peppers, and garlic. Stir together until well coated with seasonings.
3. Arrange chicken in a single layer on a lightly greased baking sheet. Layer onions and bell peppers over chicken. Top with lemon slices.
4. Roast in a 425 F oven, spooning pan juices regularly over mixture, for about 40 to 45 minutes or until chicken is nicely browned. Remove from oven and allow to rest for about 3 to 5 minutes.

Paleo Baked Chicken

This is a recipe I found a long time ago on tastesoflizzyt.com, and has been a family favorite for a couple years now. It has a paleo breading, which keeps the chicken breast from getting dried out in the oven. It's also very flexible, in that it can be used to top salads, put on a bun for an easy hot sandwich, or topped with marinara and cheese for chicken parmesan! It's definitely one of my go-to recipes when I'm feeling short on time to cook, since it's always a crowd pleaser.

Ingredients

• 2 1/2 pounds boneless, skinless chicken breasts
• 2 eggs
• 1 cup almond flour
• 3 tablespoons tapioca starch
• 1 teaspoon salt
• 1/4 teaspoon onion powder
• 1 1/2 teaspoons poultry seasoning
• 1/2 teaspoon pepper
• 1/4 cup butter, melted

Instructions

1. Preheat the oven to 350 degrees.
2. Trim the chicken breasts and fillet them lengthwise so you have two thin pieces of chicken from each chicken breast.
3. Spray a 9x13 pan with cooking spray.
4. Place the eggs in a bowl and whisk them together. Set aside
5. Place the dry ingredients and seasonings in another bowl and mix together.
6. Dip each piece of chicken in the egg, then coat them in the dry crumb mixture. Place the chicken breasts in the prepared pan.
7. Drizzle the melted butter overtop the prepared chicken.
8. Bake for 30-40 minutes until the chicken is no longer pink inside.
9. If you'd like the chicken to be more golden brown, you can place it under the broiler for 3-5 minutes, watching it carefully so it doesn't burn.
10. Serve immediately.

Chocolate Pumpkin Chili

It's finally that time of year again in Arizona! The season that promises a much-needed reprieve from the desert heat. Even though it's still 97 degrees outside, the fall feeling is in the air. It's time to get in the spirit of football, flavored coffees, and festive decor! Chili just goes hand in hand with that fall feeling, and this recipe brings it all together with a touch of red wine and chocolate for a savory & slightly spicy flavor. Perfect for a lazy Sunday on the couch spent watching football with family and friends! 

Ingredients

• 1 1/2 lbs. ground beef
• 1 onion, diced
• 2 C pumpkin puree (or about one 14 oz can)
• 1/4 C red wine (I recommend a  Malbec or sweet red blend) 
• 1 C beef broth
• 2 Tbsp cocoa powder
• 2 bay leaves
• 2 Tbsp honey
• 1 tsp salt
• 1 tsp ground cinnamon
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1/4 tsp ground cloves
• 1/4 tsp pepper

Instructions

1. In a medium pot, brown the ground beef over medium heat. 
2. Add the onion and saute until translucent.
3. Pour in the pumpkin, wine, and broth and stir to incorporate. 
4. Increase heat to high and bring to a boil. 
5. Reduce heat to low and stir in remaining ingredients.
6. Simmer for twenty minutes before serving.

Rosemary Garlic Tenderloin

It seems like every tenderloin recipe I come across has some kind of sugar added to it. Whether it's paleo sugar like fruit, honey, and/or maple syrup, or the standard brown sugar; sweetener somehow makes its way into the mix. This is because pork tenderloin is so lean it can easily become dried out and flavorless without a pop of the sugary stuff. Well this garlic rosemary recipe is my solution! The herb mixture creates a savory flavor, and the chicken stock ensures that it stays moist. By finishing it off under the broiler for a few minutes, you get that beautiful golden brown herb crust on top. And the best part? No sugar! 

Ingredients:

• 2, 2-3 pound boneless pork tenderloins
• 8 cloves garlic, minced
• 3 tablespoons fresh rosemary, chopped
• 2 tablespoons extra virgin olive oil
• 2 teaspoons sea salt
• 2 teaspoons grated lemon zest
• 1 teaspoon fresh ground black pepper
• 1 tablespoon extra virgin olive oil (after tenderloin is placed in the crockpot)
• 1 cup chicken stock

Directions:

1. In a bowl, stir to combine garlic, rosemary, olive oil, salt, lemon zest, and pepper.
2. Evenly spread the mixture over the two tenderloins and place in the crockpot.
3. Drizzle with olive oil and chicken stock.
4. Cook on low for 6 hours.
5. Remove from crockpot and place in glass baking dish. 
6. Turn broiler to high and cook for another 2-5 minutes, until a golden brown outer crust appears.