Instant Pot Sesame Chicken

Skip takeout! It will take you less time to make this Instant Pot Sesame Chicken than it is to make a trip out for takeout. This easy dinner idea only takes 30 minutes to make and goes great with a side of rice and steamed broccoli!

white bowl with sesame chicken, broccoli, & rice.

There are just some nights where takeout seems like the easier option. Sesame chicken is one of my favorites when ordering takeout but never leaves me feeling the best. What if I told you, I’ve figured out a way to enjoy this signature takeout dish faster than it will take you to hop in the car and grab from a restaurant. Would you believe me?

You may also enjoy Instant Pot lemon ginger salmon and pressure cooker barbacoa beef tacos! Both are easy and cook so fast!

Why You’ll Love Sesame Chicken in the Instant Pot

Healthier than takeout: Cooking the chicken in the Instant Pot creates a crispy texture without a fryer, which how typical take-out restaurants cook this dish.

Simple sauce ingredients: You most likely have the majority of these ingredients already on hand. The soy sauce, ketchup, and red pepper flakes will cook with the chicken helping it stay tender while infusing flavors. The honey and cornstarch will help crisp up the chicken and thicken the sauce.

Easy Dinner and meal prep idea: Take it even one step further to make this dinner with ease. Utilize the steamable rice and broccoli found in the frozen aisle. Or keep putting your Instant Pot to work again by cooking rice and the broccoli in there too.

Instant Pot Sesame Chicken in a white bowl with broccoli and rice

Ingredients Needed

  • Chicken – I used boneless, skinless breasts but you can also use tenders since we are cutting the chicken in bite sized pieces.
  • cornstarch – This makes an excellent thickening agent when mixed with water and helps to get that crispy breading on the chicken.
  • sesame oil – adds that traditional flavor you are used to
  • soy sauce – go with the low sodium kind
  • ketchup
  • red pepper flakes – this is optional but adds just the right amount of spice.
  • honey
  • water
  • sesame seeds

How to Make Instant Pot Sesame Chicken

Mix a tablespoon of cornstarch with a pinch of salt in a small bowl. Toss the chicken so it’s completely covered.

Set the Instant Pot to saute and add a tablespoon of sesame oil. Once hot, saute the chicken until it’s browned.

Stir in the soy sauce, ketchup, and red pepper flakes if using. Lock the lid in place and switch the valve to the sealing position. Cook on high pressure for 3 minutes.

Once the timer goes off, carefully turn the valve to release the pressure. Remove the lid and add a teaspoon of sesame oil and honey. Stir to combine.

Whisk together the remaining water and cornstarch in a separate bowl to make a slurry.

Turn the Instant Pot back to saute and stir in the slurry. Continue stirring so the sauce thickens.

Top with sesame seeds and serve!

Tips for Making Homemade Sesame Chicken

  • If you like more spice, swap the ketchup for sriracha.
  • Don’t have cornstarch? Use a little flour instead.
  • To make this recipe gluten-free, substitute the soy sauce for tamari.
  • Toasting the sesame seeds adds more flavor, but it’s not a must!
  • Using sesame oil is essential. While you can substitute, you will miss out on the of the signature flavor of sesame chicken.
  • This recipe can be made using any electric pressure cooker, not just the Instant Pot.

Storage Instructions

Keep leftovers in an airtight container in the refrigerator for up to 4 days.

Can You Make Sesame Chicken on the Stovetop?

Yes! Follow the same instructions for breading the chicken. Saute it in a large skillet. Whisk the sauce ingredients in a small saucepan and cook until boiling, then reduce to a simmer to thicken. Stir in the slurry and remove from the heat once the desired consistency has been reached. Then toss to coat the chicken.

More Chicken Recipes to Try:

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homemade sesame chicken with white rice and broccoli in a white bowl

Instant Pot Sesame Chicken

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 4
  • Category: dinner
  • Method: Instant Pot
  • Cuisine: Chinese

Description

Skip takeout! It will take you less time to make this Instant Pot Sesame Chicken than it is to make a trip out for take out.


Ingredients

Scale
  • 1 pound boneless, skinless, chicken breast, cut into bite-size pieces
  • 2 tablespoons cornstarch, divided
  • 1 tablespoon + 1 teaspoon sesame oil, divided
  • 1/4 cup low sodium soy sauce
  • 1 1/2 tablespoons ketchup
  • pinch of red pepper flakes, optional
  • 1/4 cup honey
  • 2 tablespoons water
  • 2 teaspoons sesame seeds

Instructions

  1. In a small bowl, combine 1 tablespoon of cornstarch with a pinch of salt and pepper. Toss chicken to evenly and lightly coat.
  2. Preheat the Instant Pot and set to “saute”. Add 1 tablespoon sesame oil. Once the oil is hot, add the chicken and saute for 3-4 minutes, to brown.
  3. Stir in soy sauce, ketchup, and red pepper flakes, if using. Place the lid on the Instant Pot and seal the valve. Set to manual and 3 minutes cook time.
  4. When done, use the quick pressure release. When most of the steam is released, remove the lid. Add the remaining 1 teaspoon of sesame oil and honey. Stir to combine.
  5. In a small bowl, whisk together the remaining 1 tablespoon of cornstarch and water to make a slurry.
  6. Set Instant Pot back to saute, stir in the slurry and continue to stir as the sauce thickens to desired consistency, about 2 minutes.
  7. Top with sesame seeds.
  8. Serve over rice and steam broccoli.

Keywords: instant pot, sesame chicken, dinner

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Instant Pot Wheat Berries

Save time and utilize the Instant Pot to make hearty whole grains, like wheat berries. Learn how meal prepping a batch of whole grains can turn into various recipes throughout the week.

Instant Pot Wheat Berries -Save time and utilize your Instant Pot to make hearty whole grains, like wheat berries. via Chef Julie Harrington, RD @ChefJulie_RD #instantpot #wheatberries #pressurecooker #wholegrain #mealprep #glutenfree

The Instant Pot continues to be magical. What takes over an hour to cook, now is done in 35 minutes.

Meal prep strategies

Every week now, I’ve been prepping at least one whole grain for the week. Everyone meal preps a little differently. I tend not to make full meals, but to get the cooking process started, like chopping veggies, making a batch of whole grains, grilling a few pieces of chicken, roasting a tray of veggies, etc.

This way, I am not mandated to a certain meal and it gives me more flexibility while allowing to save time during a busy week.

Instant Pot Wheat Berries -Save time and utilize your Instant Pot to make hearty whole grains, like wheat berries. via Chef Julie Harrington, RD @ChefJulie_RD #instantpot #wheatberries #pressurecooker #wholegrain #mealprep #glutenfree

Meal prep tip:

Prep a batch of whole grains, like wheat berries, to add on top of a salad, in a stir-fry, mixed into a soup, as a side dish, or even served up breakfast-style. Switch up the prepped whole grain each week for variety.

Health benefits of wheat berries

Wheat berries contain 6 grams of protein, with over 20 percent of your daily value for dietary fiber, and 8 percent of your iron in each serving.

Instant Pot Wheat Berries -Save time and utilize your Instant Pot to make hearty whole grains, like wheat berries. via Chef Julie Harrington, RD @ChefJulie_RD #instantpot #wheatberries #pressurecooker #wholegrain #mealprep #glutenfree

What are Wheat Berries?

Wheat Berries are the whole grain form of wheat – the whole, complete grain before it has undergone any processing. They’re a high-fiber whole grain, containing the bran, germ, and the endosperm. Wheat berries typically take longer to cook because they are not processed and it takes a while for the liquid to penetrate through the bran to soften the grain.

When cooked, wheat berries have a chewy bite and a subtle nutty, earthy flavor. They’re sturdy enough to handle bold dressings in salads and still delicate enough to taste delicious with some milk, honey, and cinnamon.

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wheat berries in a white bowl with a blue and white striped napkin

Instant Pot Wheat Berries

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Total Time: 35 mins
  • Yield: 4
  • Category: side dish
  • Method: Instant Pot

Ingredients

Scale
  • 3 cups water
  • 1 cup hard red spring wheat berries
  • Pinch of salt

Instructions

  1. Combine water, wheat berries, and salt in the Instant Pot. Secure the lid and seal the valve.
  2. Set the manual timer for 35 minutes.
  3. When done, do quick release by moving the valve to vent the steam. Let all the steam release.
  4. Drain the wheat berries and enjoy as is or incorporate into other recipes.

Keywords: instant pot, pressure cooker, wheat berries, whole grain, meal prep

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Chocolate Mint Mousse

These perfectly portioned (vegan) Chocolate Mint Mousse desserts will satisfy your sweet tooth.
Vegan Chocolate Mint Mousse via Chef Julie Harrington, RD @ChefJulie_RD #vegan #chocolate #mint #dessert #tofu #protein #chocolatemint #dairyfree
The great debate: Is it chocolate chip mint ice cream OR mint chocolate chip ice cream? Also, does it need to be green or is it okay being white? My family and I have discussed this in great lengths. We have different opinions, but one thing we can agree on is the love for the chocolate/mint combination.
Do you remember those Andes candies? Still, to this day, my mom put those in our Christmas stockings.
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I repurposed the Oui yogurt glass containers for these perfectly portioned desserts. The secret ingredient that makes this silky and smooth vegan mousse – silken tofu!

Silken tofu is silkier than regular tofu, provides an incredibly delicate texture. That’s why it’s a natural fit in mousses and pies. Don’t worry, you would have no idea there is tofu in there. Tofu takes on the flavors of what else is in the recipe – in this case, chocolate mint!
Vegan Chocolate Mint Mousse via Chef Julie Harrington, RD @ChefJulie_RD #vegan #chocolate #mint #dessert #tofu #protein #chocolatemint #dairyfree
I’m sure you knew that tofu is an excellent plant-based protein, but did you know tofu is also an excellent source of calcium? Calcium is not just found in dairy products, but also soy and dark leafy greens, which is important for bone health.

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vegan chocolate mint mousse in a glass jar

Chocolate Mint Mousse

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15 minutes
  • Cook Time: 2 hours
  • Total Time: 2 hours 15 minutes
  • Yield: 4
  • Category: Dessert

Description

These perfectly portioned (vegan) Chocolate Mint Mousse desserts will satisfy your sweet tooth.


Ingredients

Scale
  • 8 ounces dark chocolate, chopped
  • 3 tablespoons maple syrup
  • 1 teaspoon espresso powder
  • 1 teaspoon mint extract
  • ¼ teaspoon sea salt
  • 2 cups (16 ounces) silken tofu (NOT soft tofu)
  • 1 tablespoon water
  • Toppings: coconut whipped cream, shaved chocolate, mint leaves

Instructions

  1. Melt the chocolate over a double boiler, or in a microwave-safe bowl. Remove the bowl from the heat as soon as the chocolate has melted, being careful not to burn it. Stir in the maple syrup, espresso powder, mint extract, and salt.
  2. In a blender, combine the silken tofu, water, and melted chocolate. Blend until thoroughly combined.
  3. Divide equally between 4 ramekins or little jars. Cover and refrigerate for at least 2 hours.
  4. Top with coconut whipped cream, shaved chocolate, and mint leaves if using.

Notes

For the (dairy free) coconut whipped cream:

Coconut Whipped Cream

Keywords: #vegan #chocolate #mint #dessert #tofu #protein #chocolatemint #dairyfree

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

 

Vegan Chocolate Mint Mousse via Chef Julie Harrington, RD @ChefJulie_RD #vegan #chocolate #mint #dessert #tofu #protein #chocolatemint #dairyfree

Instant Pot Poached Pears

Present this stunning dessert at your next dinner party. These Instant Pot Poached Pears are an elegant dessert that takes minimal prep work.

Instant Pot Poached Pears via Chef Julie Harrington, RD @ChefJulie_RD #pears #poachespears #dessert #lowcarb #fruitdessert #pistachio #redwine

Present this stunning dessert at your next dinner party. These Instant Pot Poached Pears are an elegant dessert that takes minimal prep work.

Instant Pot Poached Pears via Chef Julie Harrington, RD @ChefJulie_RD #pears #poachespears #dessert #lowcarb #fruitdessert #pistachio #redwine

The Instant Pot is a single appliance that does the job of seven (yes, seven!) different kitchen appliances. It can handle the tasks of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and a warming pot. Think of all those appliances taking up space in your kitchen that can be replaced by one.

7 Things You Need to Know About Your Instant Pot

Instant Pot Poached Pears via Chef Julie Harrington, RD @ChefJulie_RD #pears #poachespears #dessert #lowcarb #fruitdessert #pistachio #redwine

The red wine and pomegranate juice naturally add a beautiful color.

Why use bosc pears?

I feel like pears are often forgotten to use for desserts. Bosc pears (the variety I used in this recipe) have a more firm, dense flesh than other pear varieties, so they are ideal for use in baking, broiling, or poaching. They retain their shape and texture better than other varieties, and their flavor is less likely to be overwhelmed by the use of strong spices like cinnamon, clove, or nutmeg.

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pomegranate poached pears on a white plate

Instant Pot Poached Pears

  • Author: Chef Julie Harrington, RD
  • Prep Time: 8 minutes
  • Cook Time: 8 minutes
  • Total Time: 16 minutes
  • Yield: 4
  • Category: Dessert
  • Method: Instant Pot

Description

Present this stunning dessert at your next dinner party. These Instant Pot Poached Pears are an elegant dessert that takes minimal prep work.


Ingredients

Scale
  • 4 Bartlett pears
  • 2 ½ cups water
  • 1 ½ cup red wine
  • 1 cup 100% pomegranate juice
  • ½ cup sugar
  • 1 orange, juiced and zested
  • 1 tablespoon balsamic vinegar
  • 3 cinnamon sticks
  • 1 teaspoon whole cloves
  • 1/3 cup pistachios, chopped

Instructions

  1. Peel pears. If needed, slice the bottom so pear is able to stand straight up. Using a melon baller, scoop out seeds and core from the bottom.
  2. Add water, red wine, pomegranate juice, sugar, orange juice, orange zest, balsamic vinegar, cinnamon sticks, and whole cloves in the instant pot. Set instant pot on the sauté setting until liquid mixture begins to slightly simmer.
  3. Once the liquid begins to simmer, add pears and switch instant pot to manual setting. Cover and lock the Instant Pot lid and set for 8 minutes.
  4. When finished, let the steam release from Instant Pot. Remove the lid. Carefully remove pears and let cool.
  5. Turn the Instant Pot to saute and allow the juices to simmer for 10 minutes, or until reduced by half. Let cool and strain out the cinnamon sticks, cloves, and orange zest.
  6. Plate poached pears, by adding pear to a plate. Drizzle liquid to coat the pears and pool at the bottom of the dish. Sprinkle with chopped pistachios.
  7. Store extra pears the extra liquid in the refrigerator.

Keywords: #pears #poachespears #dessert #lowcarb #fruitdessert #pistachio #redwine

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Butternut & Acorn Squash Soup

Butternut and Acorn Squash soup is a healthy, creamy, one-pot meal or can be served as an easy appetizer, so cozy up because dinner is almost ready!

butternut squash soup topped with pepitas next to a piece of bread


Ever wonder how food bloggers come up with their recipes?


I pretty much think or talk about food all day. At work, I’m educating clients about nutrition through food or teaching cooking classes. Then, for the blog, my recipe creations are inspired by conversations I have, discussions in cooking classes or demonstrations, or simply from a particular ingredient. Travel definitely plays a big role in recipe development too. I love dining out when I travel, experiencing the local fare. I like to try and recreate recipes I’ve tried with my own little twist.

Ever wonder what kind of squash to use for different recipes? I break it down here!

Next time before you start dialing for takeout, really take a look at what is in your kitchen. You never know – you might whip up something delicious!

top shot of two bowls of acorn and butternut squash soup next to baguettes

Ingredients Needed for Butternut and Acorn Squash Soup

Veggies: butternut squash, acorn squash, onion, carrots

Spices: garlic, nutmeg, salt and pepper, garam masala

Oil

Miso – I prefer chickpea miso or white miso

Cashews

Apple – try to get a sweeter variety such as Honeycrisp, Gala, or Pink Lady

Veggie broth – low sodium of course!

Water

butternut squash soup in a white bowl topped with pepitas next to bread

How to Make Butternut Acorn Squash Soup

Line a baking sheet with parchment paper or a silicon baking mat and preheat the oven to 400 degrees.

Using a paring knife, pierce the squash, place them on the baking sheet, and bake for 20 minutes. Once they are done cooking, let them cool slightly before dicing into cubes.

Heat the olive oil over medium high heat in a large pot. Add the garlic, carrots, and onions.

Saute for about 3 minutes or until the onions start becoming translucent.

Add the nutmeg and garam masala and stir to coat the veggies.

Stir in the miso, cashew, cubed squash, and apple. Once combined, add the veggie broth and water. Make sure everything is covered and use more water if needed.

Simmer for 30 minutes, until the squash is tender and season with salt and pepper.

Add the soup to a blender in batches and blend until smooth. You could also use an immersion blender directly in the pot if you are using stainless steel.

dipping a piece of bread into a bowl of butternut and acorn squash soup

Do You Have to Roast the Squash First?

Roasting the squash ahead of time makes them softer and much easier to peel and dice.

My Soup is Too Thick, What Should I Do?

Once you blend all of the ingredients together and you find that it’s thicker than you would like, simply stir in water a little at a time until it’s your desired consistency.

Is this Butternut Acorn Squash Soup Healthy?

You betcha! These winter squash varieties are full of antioxidants and vitamins! Not to mention the healthy fats and fiber from the cashews, and the nourishment of the broth base.

FREE Cooking Class

This recipe was featured as part of Virtual Teaching Kitchen’s FREE virtual cooking classes. Click here to learn more about the Virtual Teaching kitchen.

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squash soup in a bowl with pumpkin seeds

Butternut & Acorn Squash Soup

  • Author: Chef Julie Harrington, RD
  • Prep Time: 30
  • Cook Time: 40
  • Total Time: 1 hour 10 minutes
  • Yield: 8
  • Category: soup

Description

Cozy up to a bowl of this creamy Butternut & Acorn Squash Soup.


Ingredients

Scale
  • 1 butternut squash, (about 4 cups), chopped
  • 1 acorn squash, (about 2 cups), chopped
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 3 carrots, (about 1 cup) peeled and diced
  • 1 1/2 tablespoons garam masala
  • 1/8 teaspoon nutmeg (a small pinch)
  • 2 tablespoons chickpea miso (or white miso)
  • 3/4 cup raw cashews
  • 1 apple, peeled and diced (preferably a sweet variety like Honeycrisp, gala, pink lady)
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1/4 teaspoon black pepper
  • salt, to taste

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. To easily cut the squashes, pierce butternut squash and acorn squash with a paring knife. Place on a baking sheet and bake for 20 minutes to soften, so it will be easier to chop. Let cool until able to handle. Peel and dice squash into cubes.
  2. In a large pot, heat olive oil over medium-high heat. Add onions, garlic, and carrots. Saute for about 3 minutes, until onions start to become translucent.
  3. Add the garam masala and nutmeg and coat the vegetables.
  4. Stir in the chickpea miso, cashews, butternut squash, acorn squash, and apple. Stir to combine. Add the vegetable broth and water, covering the vegetables. (Use more water, if needed).
  5. Simmer soup for 30 minutes, until squash is tender. Season with salt and pepper.
  6. In batches, add soup to a blender. Blend until smooth. If soup is too thick, add more water.
  7. Serve warm. (Optional: sprinkle pepitas on top to garnish)

Keywords: soup, squash

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Roasted Garlic Cauliflower Mashed Potatoes

Thanksgiving is my favorite holiday. Between the delicious food and spending time with friends and family who we are truly thankful for, it’s hard to beat.
Roasted Garlic Cauliflower Mashed Potatoes via RDelicious Kitchen @RD_Kitchen #mashed #potatoes #cauliflower #lowcarb #sidedish #healthy #thanksgiving #garlicI’m sharing this Roasted Garlic Cauliflower Mashed Potatoes over on the Healthy Aperture blog today. Plus, I’m chatting about taking away the stress around holiday eating and ways to incorporate balance.

Do you have any holiday cooking questions?

E-mail them to [email protected], Then head on over to Chef Julie RD on Facebook, Wednesday, November 22nd at 10:30 am EST where I will be answering everyone’s questions live!
Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Are you team lumpy or smooth mashed potatoes?

Italian Stuffed Delicata Squash

Take advantage of peak squash season. Try this Italian Stuffed Delicata Squash recipe for a simple dinner solution.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
Delicata squash is available in the fall and early winter months. I don’t think delicata squash gets the attention it deserves this time of year. It’s less intimidating than a giant butternut and spaghetti squash, plus it’s easier to work with.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
Cutting through a raw delicata squash is a lot easier, as it has a softer skin and flesh. They are much smaller than other squash varieties and have a perfect center for stuffing. Delicata squash is also delicious simply sliced and roasted. This squash is also great when just cooking for 1 or 2. It’s a perfect size!
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
Not sure what kind of squash to use for recipes?

Learn the best cooking methods for the different varieties of squash:

Acorn
Good for: Roasting. Peeling is difficult, so cut it in half or slice (the skin is edible).
Butternut
Great for: Roasting and soups.
Delicata
Great for: Roasting and stuffing.
Hubbard
Great for: Pie filling, purees, and mashes.
Kabocha
Great for: Soups.
Pumpkin
Great for: Pies, quick breads, pancakes, risottos. Roast or steam, puree, then add to a recipe.
Spaghetti
Great for: Roasting. Scrape out the strands and dress with butter or pasta sauce.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
If you’re an Italian girl like me, you can make this stuffing in your sleep. You can’t go wrong with this flavor combination. What is unique about this stuffing, is it using the “blend trend“.

The blend is a cooking technique that uses finely chopped mushrooms so that they’re the consistency of ground meat, combining the two and using them together to complete classic recipes is a simple way to make meals delicious and nutritious.
Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen
The delicata squash has a sweet note, that adds a unique taste to this savory filling.

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italian stuffed delicata squash on a white plate

Italian Stuffed Delicata Squash

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 4
  • Category: dinner

Description

Take advantage of peak squash season. Try this Italian Stuffed Delicata Squash recipe for a simple dinner solution.


Ingredients

Scale
  • 2 delicata squashes, sliced vertically and deseeded
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 cup mushrooms, finely diced
  • 1/2 lb. lean ground turkey
  • 1 (14.5 oz.) can diced tomatoes, seasoned with basil, garlic, and oregano
  • 1 teaspoon Italian seasoning
  • 2 cups fresh spinach
  • salt & pepper to taste

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Place delicata squash flesh side down on the baking sheet. Roast for 15 minutes.
  3. Heat olive oil over medium-high heat in a large skillet. Cook onion and garlic until onion begins to turn translucent, about 3-5 minutes. Add mushrooms and cook until tender.
  4. Add ground turkey and cook until no longer pink, breaking up turkey into small pieces. Drain any excess juices, if needed.
  5. Add diced tomatoes, Italian seasoning, and spinach. Cook until spinach has wilted and juices have reduced by half. Season with salt and pepper, to taste.
  6. Remove delicata squash from the oven flipping the squash so flesh side is facing up. Fill the squash wells with Italian turkey filling.
  7. Place back in the oven for 10-15 minutes until squash is fork tender and flavors have soaked into the squash.
  8. Remove from oven and enjoy!

Keywords: squash, delicata squash, turkey

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Italian Stuffed Delicata Squash via RDelicious Kitchen @RD_Kitchen #squash #delicatasquash #italian #turkey #groundturkey #dinner #fallfood #fall #recipe

Sheet Pan Miso Salmon and Green Beans

This sheet pan recipe has a special gut health ingredient – miso! Sheet pan dinners are becoming a staple for busy weeknights. Sheet pans dinners are versatile and can be mixed and matched with different ingredients and flavor blends.

Miso Salmon & Green Beans on a baking sheet

Gut Health:

More and more research is being studied about gut health and the connection to overall health. Some are even calling the gut a “second brain” as now studies are showing how much they continuously work together.
According to Harvard Medical School, a troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression because the brain and the gastrointestinal (GI) system are intimately connected. 

Why gut health is important

I’m sure you’ve heard about how probiotics support gut health. If not, probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. The body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut stay healthy.

hand holding Miso Master Organic Mellow White Miso


Food rich in probiotics includes yogurt, kefir and fermented foods like sauerkraut, kombucha, tempeh, and miso – the probiotic-rich food I used in this recipe.

What is Miso Paste?

In simple terms, miso is a fermented bean. Primarily, miso is made from soybeans, but any bean can be used. I use chickpea miso or white soybean miso often, just because it’s lighter in color and a more neutral flavor.

salmon with sesame seeds on a baking sheet

Varieties of Miso Paste

Diving a little deeper into the difference between varieties of miso, I consulted one of my favorite cooking resources, The Kitchn.

White Miso

White miso is made from soybeans that have been fermented with a large percentage of rice. The actual resulting color can range from white to light beige, and the miso has a definite sweet taste. White miso is best used in condiments like mayo or salad dressings, or in light sauces.

Yellow Miso

Yellow miso is usually made from soybeans that have been fermented with barley and sometimes a small percentage of rice. It can be yellow to light brown in color. Yellow miso has a mild, earthy flavor and is better for general use in not only condiments, but soup, marinades, and glazes.

Red Miso

Red miso is typically made from soybeans fermented with barley or other grains, though with a higher percentage of soybeans and/or a longer fermentation period. It can range in color from red to dark brown. The deep umami flavor of red miso can overwhelm mild dishes but is perfect for hearty soups, braises, and glazes.

miso salmon and green beans on a sheet pan sprinkled with sesame seeds

My go-to miso brand is, Miso Master.

Many have an understanding that probiotics are important for gut health and with cold and flu season upon us, the best defense may be good gut health, but the key to these helpful gut health bacteria is feeding them with prebiotics for the probiotics to flourish in the gut.
Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.

Prebiotics are found in whole foods that are packed with fiber (aka. plants)! To improve gut health, a mixture of both probiotics and prebiotics is needed. Probiotics need to be fed (by prebiotics) in order to remain active and healthy and to benefit you as much as possible.

Bottom Line

Prebiotics (fiber) is the food for probiotics (helpful bacteria) to flourish, to improve gut health.

Let’s put it this way: It’s like you can’t out-exercise a poor diet. The same goes for gut health. You can’t consume more probiotics without consuming prebiotics to improve gut health.

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salmon and green beans on a sheet pan

Sheet Pan Miso Salmon and Green Beans

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Cook Time: 12 mins
  • Total Time: 22 mins
  • Yield: 4
  • Category: dinner

Description

Sheet pan dinners are becoming a staple for busy weeknights. They are versatile and can be mixed and matched with different ingredients and flavor blends. This sheet pan recipe has a special gut health ingredient – miso!


Ingredients

Scale
  • 1 ¼ pounds salmon, sliced into even portions
  • 2 tablespoons white miso
  • 1 teaspoon sesame oil
  • 1 tablespoon mirin
  • 1 tablespoon low-sodium soy sauce (or liquid aminos)
  • 1 tablespoon fresh ginger, minced
  • 1 clove garlic, minced
  • 1 lb. green beans, ends trimmed
  • 1 tablespoon sesame seeds, toasted
  • 2 scallions, thinly sliced

Instructions

  1. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper or coat with cooking spray.
  2. In a small bowl, whisk together miso, sesame oil, soy sauce, ginger, and garlic until smooth.
  3. In an even layer spread the green beans on the baking sheet. Make room in between green beans and place salmon skin side down. Brush salmon generously with miso mixture. Drizzle remaining miso mixture over green beans.
  4. Bake for 6-10 minutes, depending on the thickness of the salmon, until salmon is opaque in the center and can flake easily. Broil for the last 1-2 minutes.
  5. Garnish salmon and green beans with sesame seeds and scallions.

Keywords: dinner, salmon, sheet pan

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Disclosure: This recipe has been updated to be entered into the #CelebrateSeafood recipe contest.

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Smashed Chickpea Scramble

Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble. 
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I have a slight obsession with chickpeas. If you search “chickpeas” on my recipe index tab, there are plenty of recipes to choose from. For me, what I think sets them apart is their texture. With a firmer texture, chickpeas are sturdier in dishes. Plus, chickpeas have a slightly nutty taste that pairs well with many flavors.
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Ever wonder how I come up with new recipes?

The recipe development process:

I am usually inspired with new recipe ideas from when I travel, go out to eat, or just chatting with my friends, family, and clients. This recipe was inspired when I was counseling a client who was looking for warm plant-based breakfast ideas, that is packed with protein.

The first priority of when I develop a new recipe is taste. If it doesn’t taste good, then no one is going to want to make it or even eat it. Then I think of the nutritional value. Hello, dietitian here. Of course, I’m going to add that to the recipe development process.
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During this client’s session, she mentioned she loved chickpeas. We had a brief bonding moment of our love for chickpeas. She asked if I had a chickpea breakfast recipe. I did not! Well, I have this cookie dough smoothie bowl, but she specifically asked for something warm.
Every recipe on here has a story. This is how this recipe became created. This is why I love cooking! I’m inspired daily to get creative in the kitchen.

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smashed breakfast chickpeas in a white bowl with avocado and grape tomatoes

Smashed Chickpea Scramble

  • Author: Chef Julie Harrington, RD
  • Yield: 4
  • Category: breakfast

Description

Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble. 


Ingredients

Scale
  • 1 (15 oz.) can chickpeas, drained and rinsed
  • 2 tablespoons water
  • 1 1/2 tablespoon olive oil, divided
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup hummus
  • 3 cups baby spinach
  • 1 small avocado, diced
  • 1 pint grape tomatoes, sliced

Instructions

  1. In a bowl, add chickpeas, water, and 1 tablespoon olive oil. Mash with the back of a fork, leaving some whole for texture.
  2. Fold in turmeric, cumin, ginger, garlic powder, salt, pepper, and hummus until well combined.
  3. Heat remaining 1/2 tablespoon olive oil in a skillet. Add the smashed chickpea mixture with spinach. Saute until chickpeas are warmed through and spinach has wilted.
  4. Serve with diced avocado and tomatoes.

Keywords: breakfast, plant-based, vegetarian

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

 

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Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
Recipe created for Living Plate Pro meal plans

Frozen (Single Serving) Pumpkin Steel Cut Oatmeal

Don’t have time in the morning to prepare hearty steel cut oatmeal for breakfast? With a little meal prep will help solve that morning rush and nourish your body with a wholesome breakfast with these Frozen (Single Serving) Pumpkin Steel Cut Oatmeal.

Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Breakfast is the most important meal of the day. How many times have you heard that before? While I believe all meals are important, a good breakfast fuels you up and gets you ready for the day. During the weekends, I love having a leisurely breakfast, sipping my coffee, and enjoying my morning. During the week breakfast making time is 5 minutes or less, rush out the door and coffee in the car on my commute.
Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Steel cut oatmeal is a hearty wholesome breakfast, but its downfall is that it takes about 15-20 minutes to cook. I’d rather get an extra 20 minutes of sleep. I know I’m not the only one!

Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Want to enjoy steel cut oats in under 2 minutes? Meal prep to the rescue! Spend 20 minutes one day and have steel cut oats all week. Even if they weren’t steel cut oats and rolled oats instead, the time to take out all the mix-ins is just too much when you are trying to get out the door. Instead, simply take your little frozen single-serving steel cut oat “muffin”, add a few drops of water and pop it into the microwave.
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steel cut vs. rolled oats vs. old fashioned oats – what’s the difference?

Steel cut oats vs. rolled oats vs. old-fashioned oats can get confusing. Steel cut oats are whole oat groats cut into little pieces. They are higher in fiber and protein than rolled and instant oats making it more filling and satisfying breakfast.
Frozen Single-Serving Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @rdkitchen
Make these. You’ll thank me when you are enjoying a hearty breakfast with that extra 20 minutes of sleep.

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frozen single serving portion of pumpkin steel cut oats

Frozen (Single Serving) Pumpkin Steel Cut Oatmeal

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Cook Time: 15
  • Total Time: 20 minutes
  • Yield: 6
  • Category: Breakfast

Description

Don’t have time in the morning to prepare hearty steel cut oatmeal for breakfast? With a little meal prep will help solve that morning rush and nourish your body with a wholesome breakfast with these Frozen (Single Serving) Pumpkin Steel Cut Oatmeal.


Ingredients

Scale
  • 1 cup steel cut oats
  • 3 cups water
  • ⅛ tsp salt
  • 1 banana, mashed
  • 1½ cup pumpkin puree
  • 2 tbsp chia seeds
  • 2 tbsp ground flaxseed
  • 2 tsp pumpkin pie spice
  • 1 tsp pumpkin pie spice extract (can sub vanilla extract)
  • ½ cup walnuts, chopped

Instructions

  1. In a pot, bring water to a boil. Add salt and steel cut oats. Reduce heat to a low simmer. Cover and cook 15. Stir once or twice during cooking time.
  2. Remove oats from heat. Stir in mashed banana, pumpkin, chia seeds, flaxseed, cinnamon, pumpkin pie spice, and pumpkin pie extract.
  3. Spray a large muffin pan with cooking spray. Fill 6 muffin cups with the steel cut oats. Sprinkle chopped walnuts on each.
  4. Freeze steel cut oats in muffin tins until solid. Remove from muffin pan and store in a ziplock bag.
  5. To enjoy warm, simple add a few drops of water and reheat in the microwave for 1 minute and 30 seconds – 2 minutes.

Keywords: breakfast, oatmeal, steel cut oats

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Frozen (Single Serving) Pumpkin Steel Cut Oatmeal via RDelicious Kitchen @RD_Kitchen