Chicken & Quinoa with Cranberry-Maple Glaze

Why This Recipe

A harvest-inspired high-protein Instant Pot dish with juicy chicken, nutty quinoa, and tart-sweet cranberry-maple glaze in a savory tomato base. Perfect for solo meal prep in your 3-quart pot.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 1 tbsp low-sodium soy sauce
• 1 lb boneless, skinless chicken thighs, diced
• ¾ cup quinoa, rinsed
• ⅓ cup 50% less sugar dried cranberries (e.g., Ocean Spray Craisins)
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 large carrot, diced (~½ cup)
• 1½ cup chicken broth
• 1 tbsp maple syrup
• 1 tsp dried thyme
• ½ tsp smoked paprika
• ¼ tsp ground cinnamon
• Salt and black pepper, to taste
• ½ cup frozen leaf spinach (post-pressure)
• 2 tbsp chopped fresh parsley (optional garnish)

Instructions

1. Prep: Dice chicken, onion, carrot; mince garlic. Rinse quinoa.
2. Sauté: Olive oil + onion—3–4 min until soft. Add garlic—30–60 seconds. Brown chicken—4–5 minutes.
3. Bloom: Add thyme. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add quinoa, cranberries, tomatoes with juice, carrot, broth, soy sauce, maple syrup, smoked paprika, cinnamon. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 8 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 360 kcals
• Protein: 29g
• Carbs: 40g
• Fat: 10g
• Fiber: 8g

Pair with 6 Triscuits for 32g protein, 11g fiber, and 480 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• Add salt to balance sweetness — too much can make it salty-sweet.
• Try with toasted Mestemacher Fitness Bread—boost to 33g protein, 480 kcal
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.