Wednesday, July 06, 2016

Instant Pot Zucchini And Mushrooms
Less Than 100 Calories Per Serving

A quick and easy zucchini recipe for your Instant Pot.

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And Here They Come!
The first zucchini of the season

Last year I grew way too many summer squash so I only planted 2 zucchini this year. I devoted most of the "squash real estate" to those that don't need to be eaten immediately. I planted delicata, kabocha, and butternut that have taken up a lot of space but at least I don't have the stress that zucchini brings of making sure they don't grow into baseball bats overnight or having to constantly place them into good homes.

My kabocha squash has taken up half the yard!

Yet, even with only 2 zucchini plants, I've already got a dozen in my refrigerator!

Zucchini and Instant Pots
Today's recipe uses an Instant Pot Electric Pressure Cooker but I have to warn you, zucchini cook very quickly so you have to pay careful attention to release pressure the moment it is done.

You can also make this recipe in a 5-quart Dutch oven, on top of the stove (recipe to follow.)

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Zucchini and Mushrooms
Vegan, Dairy Free, Gluten Free
[6 to 8 servings]

Instant Pot Electric Pressure Cooker
or 5-quart Dutch oven

1 tablespoon extra virgin olive oil
1 1/2 cup diced onions
2 cloves garlic, minced
8 to 12 ounces mushrooms, sliced or separated depending on type of mushroom
1 large sprig fresh basil, sliced
1/2 teaspoon salt, or to taste
1/2 teaspoon black pepper, or to taste
4 medium zucchini, 1/2" slices (8 cups)
1 (15 ounce) can crushed or diced tomatoes with juice

Directions for Instant Pot
Hit the Sauté button of the Instant Pot and heat the olive oil. Add the onions, garlic, and mushrooms and cook, stirring frequently, until the onions soften and the mushrooms begin to lose their moisture. 

Add the basil and stir in the salt and pepper.

Saute until mushrooms and onions soften, about 5 minutes.

Add zucchini to the pot and stir.

Pour tomatoes, with their juices, over the zucchini. Do not stir.

Leave tomatoes on top, do not stir

Hit the MANUAL button and set to LOW pressure for 1 minute.  When it is done, release the pressure immediately and remove the cover. If they are still a bit undercooked, just let the cover rest on the pot for another minute. They will soften quickly.

Serve as is or over a starch

Serve as is or over cooked rice, pasta, polenta, or baked potatoes. For a heartier meal, you can stir in a can of white beans.

Stove Top Directions
Heat the oil in a Dutch oven on medium heat and cook the onions until soft, about 3 to 5 minutes. Add the garlic for a minute and then the mushrooms. Stirring frequently, cook the mushrooms until they release their moisture, about 5 minutes. Add the basil, salt, and pepper.

Stir in the zucchini and the tomatoes. Cover and cook on medium heat, stirring occasionally,  until the zucchini are the desired texture, 5 to 10 minutes. Add a little water if needed.

Serve as above.

Per serving (6): 95 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 102 mg omega-3 and 398 mg omega-6 fatty acids, 5 g protein, 12 g carbohydrates, 4 g dietary fiber, and 222 mg sodium.

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