How do I meet expectations while minimizing hours worked?

I'd caution you about conflating "I don't want to get promoted" (this is fine) and "I don't want to do well at work" (this is stressful).

Most of the tactics around relationship building and project selection should still apply in your case. In some ways, the relationship building part is even more important: my advice for minimizing your time commitment at work will likely come from leverage in two areas:

• Knowing the right people to get things done (approvals, code review, etc)
• Knowing the history and context of a project/initiative and delivering a lot of value from that.

Depending on how much you trust your manager, I'd also tell them about your desire to not get promoted, but emphasize that you still want to do well. Most managers will be supportive, as long as they feel you're able to still deliver high quality work on time.