Instant Pot Chicken and Vegetable Stew

Steph Wagner

October 28, 2021

Instant Pot Chicken and Vegetable Stew

Instant Pot Chicken Vegetable Chili recipe on bariatric food coach

Bariatric Friendly Instant Pot Recipes – Chicken Vegetable Stew

 

Check out my Instant Pot eBook for Bariatric Surgery! This recipe for Instant Pot Chicken Vegetable stew is one of my new Instant Pot recipes and not included in the ebook. Members have access to the full book for more pressure cooker recipe ideas for bariatric patients! It can be purchased individually or join as a member and it’s included.

Become a Member

The Instant Pot came to popularity quickly, or so it felt like! I remember being hesitant to have another kitchen appliance and one that was so large and felt confusing to operate.

Now that I’ve been using my Instant Pot for a few years, I do appreciate how quickly it can make boiled eggs and meats that keep moisture. For quick chicken breast dinners I like Instant Pot Taco Chicken or the Instant Pot Pesto Chicken shown below (members recipe).

Instant Pot Taco Chicken Bariatric Food Coach You will love this basic and easy Instant Pot Recipe for pesto chicken! A high protein, bariatric surgery friendly recipe ready in minutes and super moist to keep you comfortable. I love the fresh Pesto from Costco! #bariatricsurgery #instantpot #bariatricinstantpot #weightlosssurgery #gastricsleeverecipes #gastricbypassrecipes

The key is to have at least a cup of liquid in your Instant Pot. I keep chicken broth on hand at all times in the event I want to throw together a quick Instant Pot dinner. While I prefer grilled chicken, if it’s raining or snowing I can quickly change my plans to the pressure cooker.

Bariatric Patients keeping moisture in meats

Even in the Instant Pot chicken can feel really dry for post-op patients. For sure keep the liquid content high but also watch the cook times and the natural release time.

It can be easy to forget to go back to the pot after the 10 minutes of naturally releasing because it does not beep, the time just keeps logging. You may need to set a timer on your watch, phone or microwave for ten minutes after the pressure cook time is finished.

Also be mindful that your bites are small, about the size of a black bean. Taking too large of bites will make the meat feel heavy hitting your stomach. Patients often describe chicken as feeling too dry when it’s more related to the size of the bite.

Read the blog keeping moisture in meats for more information!

 

Keep the stew thick to avoid liquids with meals

One important habit for post-op bariatric surgery patients is to avoid liquids with meals. This is to help your meal stay in your pouch longer and keep hunger at bay in between meals.

Soups, stews and chilis sound so good at certain times of the year and they can certainly be enjoy after surgery! The key is to pay attention to the broth content. Chili is a great example of a thick and hearty protein based meal that is typically not high in liquid content.

Stews likewise can be eaten with a fork and avoid extra liquid. Soup can be a little tricky and these are the times it’s best to limit the amount of liquid in the recipe or use a slotted spoon to scoop out your portion. This Chicken and Vegetable Stew is really thick and hearty, especially with shredded chicken.

The vegetables are soft and moist and lend themselves really nicely to the warm and hearty experience of the recipe!

Instant Pot Chicken Vegetable Chili recipe on bariatric food coach

Instant Pot Chicken and Vegetable Stew

Course: Main Course, Main Dish
Cuisine: American, Pressure Cooker, Slow Cooker
Keyword: bariatric, chicken, pressure cooker
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4 servings
Calories: 185kcal
Author: Steph Wagner
Cost: 2.25 per serving
Shredded chicken with onion, pepper, garlic, mushroom and carrots pressure cooked in vegetable broth and herbs for a flavorful, warm and protein rich stew.
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Equipment

  • Pressure Cooker

Ingredients

  • 4 tsp olive oil
  • 1/2 large white onion diced
  • 1 green bell pepper diced
  • 1 cup white mushrooms diced
  • 2 carrots peeled, diced
  • 2 tsp cumin
  • 2 tsp chili powder
  • 1/2 tsp oregano
  • 1 1/2 cups vegetable broth
  • 1 lb chicken boneless, skinless
  • 2 tbsp cilantro fresh, minced

Instructions

  • Turn pressure cooker to sauté mode. Add oil, onion, pepper, garlic, mushroom, carrot and seasonings.
  • Cook until soften then add broth and scrape bottom of the pot. Turn the pot off. Add chicken and push into the broth. Return lid and turn valve to sealing position. Pressure cooker for 15 minutes and allow pressure to naturally release 10 minutes.
  • When pressure is released, open the lid and remove chicken to a cutting board. Shred the chicken then return to the pot. Serve with minced cilantro.

Notes

This recipe can be made in a slow cooker. Sauté vegetables then transfer to a slow cooker. Add other ingredients and cook for 6 hours on low heat. Remove chicken and shred then return and serve. 

Nutrition

Serving: 3.5oz | Calories: 185kcal | Carbohydrates: 9g | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 433mg | Potassium: 398mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5797IU | Vitamin C: 29mg | Calcium: 41mg | Iron: 2mg
Nutrition Facts
Instant Pot Chicken and Vegetable Stew
Amount Per Serving (3.5 oz)
Calories 185 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Trans Fat 1g
Cholesterol 41mg14%
Sodium 433mg19%
Potassium 398mg11%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 4g4%
Protein 28g56%
Vitamin A 5797IU116%
Vitamin C 29mg35%
Calcium 41mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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