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VEGETABLES
Vegetables have assumed new importance and prominence on the menu. Health-conscious cooks feature an abundance of vegetables on
the family meal plan, while restaurants increasingly cater to a more “vegetable-conscious” clientele.
Pressure cooking is the preferred method for preparing vegetables. Because of the fast cooking time and super-heated steam, vegetables
retain most of their natural color, texture, flavor, and nutrients. And pressure cooking offers an additional health advantage, because so
much more natural taste is retained, vegetables require much less salt and seasonings.
A garden variety of fresh or frozen vegetables can be cooked at the same time in the pressure cooker. By using the trivet and steamer
basket to keep them out of the cooking liquid, each vegetable retains its own distinctive flavor and appearance. Just be sure that all
vegetables cooked together require the same cooking time. It is important to accurately time the cooking period, because vegetables
cook very quickly in the pressure cooker. If you wish to blend the vegetable flavors, place them in the steamer basket and omit the trivet.
FOR FRESH AND FROZEN VEGETABLES, DO NOT FILL PRESSURE COOKER OVER ⅔ FULL!
OPERATING THE COOKER WITHOUT COOKING LIQUID OR
ALLOWING THE COOKER TO BOIL DRY WILL DAMAGE THE COOKER.
CABBAGE WITH APPLES
½ small head cabbage, shredded
1 small onion, thinly sliced
1 small tart apple, peeled, cored, and chopped
½ cup chicken broth
2 tablespoons frozen apple juice concentrate, thawed
Salt and pepper to taste
Add all ingredients to cooker. Close cover securely. Place the PressureTru
indicator on the vent pipe and
cook 5 minutes at LOW
PRESSURE . Release pressure quickly .
Note: Make sure cooker is not more than ⅔ full.
Nutrition Information Per Serving
6 servings, 50 Calories, 0 g. Fat, 0 mg. Cholesterol
GLAZED ROOT VEGETABLES
2 tablespoons margarine
2 medium turnips, peeled, cut into eighths
8 ounces baby carrots
2 medium parsnips, peeled, sliced ½ inch thick
1 cup chicken broth
2 tablespoons sugar
2 teaspoons ground ginger
• • • • • • •
1 tablespoon cornstarch, optional
¼ cup cold water, optional
Salt and pepper to taste
Heat margarine in pressure cooker over medium heat; add turnip wedges and carrots and sauté for 3 minutes. Add parsnips, chicken
broth, ginger, and sugar. Close cover securely. Place the PressureTru
indicator on the vent pipe and
cook 1 minute at HIGH PRES-
SURE . Release pressure quickly .
Sauce may be thickened, if desired; combine cornstarch and water. Stir into sauce. Heat, stirring
constantly, until sauce thickens.
Nutrition Information Per Serving
8 servings, 77 Calories, 3 g. Fat, 0 mg. Cholesterol
GARLIC MASHED POTATOES
2 pounds russet potatoes, peeled and diced
4 large cloves garlic
1½ cups chicken broth
• • • • • • •
1 tablespoon margarine
Salt and pepper to taste
Place all ingredients except margarine and salt and pepper in cooker. Close cover securely. Place the PressureTru
indicator on the vent
pipe and
cook 5 minutes at HIGH PRESSURE . Release pressure quickly .
Allow potatoes, garlic, and broth to remain in cooker. Mash
potatoes using a potato masher or hand mixer until desired consistency is reached. Add margarine.
Nutrition Information Per Serving
6 servings, 127 Calories, 4 g. Fat, 0 mg. Cholesterol
ARTICHOKES ’N SAUCE
1 cup water
1 tablespoon vegetable oil
3 artichokes
Pour water and oil into cooker. Position trivet in cooker. Place artichokes in steamer basket on trivet. Close cover securely. Place the
PressureTru
indicator on the vent pipe and
cook 10 minutes at HIGH PRESSURE . Release pressure quickly .
Serve with your
choice of the following sauces.
Nutrition Information Per Serving
3 servings, 60 Calories, 0 g. Fat, 0 mg. Cholesterol
Garlic Sauce
: Combine ¼ cup margarine, melted and 2 cloves minced garlic. Serve warm.
Herb Yogurt
: Combine 1 cup plain yogurt, ¼ cup finely chopped carrots, ½ teaspoon dill weed, and ¼ teaspoon salt. Serve chilled.
Italian Sauce
: Combine ½ cup mayonnaise and ¼ cup Italian style salad dressing. Serve chilled.
