Metabolic Health Instant Pot Chicken & Cruciferous Bowl with Turmeric and Fermented Elements
Anti-inflammatory Instant Pot chicken bowl with turmeric, miso, and cruciferous vegetables for stable blood sugar and gut health.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion, finely diced
- 4 medium carrots, cut into 1-inch rounds
- 3 stalks celery, sliced into 1-inch pieces
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon ground turmeric
- 1.25 pounds boneless, skinless chicken breast, cut into 2-inch cubes
- 3 cups low-sodium chicken broth
- 2 cups fresh broccoli florets (about 1 small head)
- 2 cups fresh cauliflower florets (about 1 small head)
- 2 bay leaves
- 1 teaspoon dried thyme
- 1/2 teaspoon black pepper
- 1 teaspoon sea salt
- 2 tablespoons unpasteurized miso paste (dissolved in 2 tablespoons water)
- 2 cups fresh spinach, loosely packed
- 1 tablespoon fresh lemon juice
- 1 tablespoon raw pumpkin seeds
- 1 tablespoon raw sunflower seeds
- 2 tablespoons fresh cilantro, chopped
- 1/4 teaspoon red pepper flakes (optional)
Health Scores
Instructions
- 1
Heat the olive oil in your Instant Pot on sauté mode until it shimmers, approximately 1 minute.
- 2
Add the diced yellow onion, carrots, and celery to the pot, stirring frequently until the onion becomes translucent and aromatic, about 4 minutes.
- 3
Stir in the minced garlic, fresh ginger, and ground turmeric, cooking for 30 seconds until fragrant and the spices release their oils.
- 4
Add the chicken cubes and stir gently to coat evenly with the oil and spices, cooking until the exterior turns opaque, about 3 minutes.
- 5
Pour the chicken broth into the pot while scraping the bottom with a wooden spoon to deglaze and incorporate the flavorful browned bits.
- 6
Add the broccoli florets, cauliflower florets, bay leaves, dried thyme, black pepper, and sea salt, stirring gently to distribute ingredients evenly.
- 7
Cancel the sauté mode, secure the lid, and move the valve to sealing position.
- 8
Set the pressure cook mode to high pressure for 6 minutes using the +/- buttons (reduced time preserves nutrients and fiber structure).
- 9
Allow the pot to reach pressure naturally, which takes approximately 5 to 7 minutes as internal temperature rises.
- 10
When the timer beeps, carefully switch the valve to venting position to release steam quickly, standing back from the escaping steam.
- 11
Remove the lid by tilting it away from your face, then whisk the dissolved miso paste into the hot broth until fully incorporated (do not boil miso to preserve beneficial probiotics).
- 12
Stir in the fresh spinach and lemon juice, allowing the greens to wilt completely, about 1 minute.
- 13
Taste the broth and adjust seasoning with additional salt or pepper as desired.
- 14
Ladle the chicken, cruciferous vegetables, and broth into serving bowls, ensuring each portion contains balanced protein and vegetables.
- 15
Top each bowl with pumpkin seeds, sunflower seeds, fresh cilantro, and optional red pepper flakes for additional anti-inflammatory support and textural contrast.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 1 cup diced potatoes (russet) | 2 cups fresh broccoli and cauliflower florets | Cruciferous vegetables are lower glycemic, higher in fiber and sulforaphane (potent anti-inflammatory compound), and support gut microbiome diversity without blood sugar spikes |
| 3 cups low-sodium chicken broth (plain) | 3 cups low-sodium chicken broth + 2 tablespoons miso paste | Unpasteurized miso adds live probiotics for gut health, enhances umami flavor naturally, and provides amino acids that support metabolic function |
| No ginger or turmeric | 1 tablespoon fresh ginger + 1 teaspoon ground turmeric | Ginger aids digestion and reduces inflammation; turmeric's curcumin is one of the most researched anti-inflammatory compounds and supports metabolic health |
| No seeds or nuts | 1 tablespoon pumpkin seeds + 1 tablespoon sunflower seeds | Raw seeds provide omega-3s, magnesium, and prebiotic fiber while adding satiety and stable energy without refined carbohydrates |
| 8 minutes high pressure cooking time | 6 minutes high pressure cooking time | Shorter cooking time preserves heat-sensitive nutrients (vitamin C, folate) and maintains fiber structure for better prebiotic function |
| 1 pound chicken breast | 1.25 pounds chicken breast | Increased protein supports satiety, stable blood sugar, and metabolic rate without the carbohydrate increase |
| Fresh parsley | Fresh cilantro | Cilantro contains quercetin and other polyphenols with stronger anti-inflammatory properties; both are nutrient-dense herbs with minimal calories |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 285 |
| Total Fat | 10g |
| Carbohydrates | 18g |
| Fiber | 5g |
| Protein | 38g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 342 | 285 | 340 |
| Protein | 40g | 38g | 32g |
| Carbs | 18g | 18g | 28g |
| Fat | 10g | 10g | 10g |
| Fiber | 5g | 5g | 8g |
| Sugar | 3g | - | - |
| Health Scores | |||
| Gut Health | 8/10 | 9/10 | 8/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 8/10 |
| Blood Sugar | 7/10 | 9/10 | 9/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
