Instant Pot Chicken Enchilada “Stoup”

Steph Wagner

November 1, 2019

Instant Pot Chicken Enchilada “Stoup”

Instant Pot Chicken Enchilada Stew Chili bariatric friendly pressure cooker recipe on foodcoach.me

High in protein, thick like chili: Instant Pot Chicken Enchilada Stoup

 

A word adopted from Rachael Ray: Stoup

If at any point you followed Rachael Ray you may have heard her coin a few made up words in the kitchen. My favorite of all being stoup which means it’s a soup but it’s thick like a chili. Thank you Instant Pot® for this fast Chicken Enchilada “Stoup.”

This is perfect for post bariatric surgery patients because a dense textured protein based meal without liquid involved will fill up the stomach pouch with a smaller protein and keep you full for longer. It’s the key to great hunger control!

This is why there are so many chili recipes on the site (a few linked below) and why several soups on the site are made to be thick. My best tip is to always use a slotted spoon when serving recipes like this. You can get the moisture in the meats by cooking in broth, but avoid having a high liquid content in your meal.

Bariatric Friendly Instant Pot Recipes

For more bariatric friendly Instant Pot recipes, I created an eBook with several recipes and tips on how to cook meat from fresh or frozen. Many recipes for pressure cookers include starches like potatoes or rice. These recipes are focused on proteins and vegetables for weight loss surgery friendly meal plans.

If you’re a member, click here for the book included in your membership.

If you’re not a member, find out more about the ebook and consider joining!

Other chili or “stoup” recipes

Here are a few examples of recipes that are dense protein-based while keeping the thick texture for hunger control after surgery. Click the image below to view the recipe post. Please note some recipes are reserved for website members.

Sunday Beef Stoup thick like chili with texture of soup. Ground beef, fresh vegetables, low carb, bariatric friendlySunday’s Beef Stoup
Beefy Chili Stoup, bariatric friendly recipe, Ground beef, chili beans, celery, carrots and chili powderBeefy Chili Stoup
Chicken Enchilada "Stoup" - Bariatric Crockpot RecipeChicken Enchilada Stoup Crockpot

Instant Pot Chicken Enchilada Stew Chili bariatric friendly pressure cooker recipe on foodcoach.me

Instant Pot Chicken Enchilada "Stoup"

Course: Main Dish
Cuisine: Mexican, Pressure Cooker
Keyword: Dairy Free, Instant Pot
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 189
Author: Steph Wagner
Cost: $2.60 per serving
This chicken enchilada stoup is made in a pressure cooker and focuses on dense filling protein for a bariatric friendly version of chicken enchilada soup. Feedback has been split! If you have feedback on how this could be improved, leave a comment!
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Equipment

  • Pressure Cooker

Ingredients

  • 1 lb boneless, skinless chicken breast
  • 28 oz chicken broth
  • 14 oz diced tomatoes
  • 1 medium yellow onion diced
  • 3 cloves garlic minced or pressed
  • 1 chipotle pepper in adobe sauce
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp dried oregano
  • 1/4 tsp cilantro chopped
  • 1 lime cut in wedges

Instructions

  • Pour chicken broth in bottom of the pot. Add chicken breasts. Select the pressure cook setting (or manual setting) for 5 minutes. Open the valve for a quick release after cook time completed.
  • Remove chicken to a cutting board and cut or slice into bite sizes pieces. Return the chicken to the pot. Add tomatoes, onion, garlic, chipotle pepper, chili powder, cumin and oregano. Press cancel and then select the Soup setting and set the cook time for 5 minutes.
  • When cook time finishes, allow it to release naturally for 10 minutes. Open the pot and stir in cilantro. Use a slotted spoon to keep liquids separate from solids and a more filling post-op meal. Serve with fresh lime slices (fresh lime juice brings great extra flavor!)
  • *Optional: can serve with reduced fat 2% cheddar cheese. This is not including in nutrition information.

Nutrition

Serving: 4oz | Calories: 189kcal | Carbohydrates: 7g | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 951mg | Potassium: 879mg | Fiber: 3g | Sugar: 4g | Vitamin A: 931IU | Vitamin C: 32mg | Calcium: 80mg | Iron: 3mg
Nutrition Facts
Instant Pot Chicken Enchilada "Stoup"
Amount Per Serving (4 oz)
Calories 189 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 73mg24%
Sodium 951mg41%
Potassium 879mg25%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 4g4%
Protein 28g56%
Vitamin A 931IU19%
Vitamin C 32mg39%
Calcium 80mg8%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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