RECIPES
extra thick, you can also make a roux with a bit of the liquid ladled out in a little bowl, mix a bit of
flour with it until smooth and pour it back into the pot.)
Once the sauce has thickened to your desired consistency, place the chicken back in. Now it’s ready
to serve with rice or on its own. Garnish with a healthy heap of shredded coconut and a squeeze of
lime juice.
ITALIAN POT ROAST
SERVES 4
Ingredients
3-lbs Beef Rump Roast (Cut into 2
″
chunks;
you can choose to leave the roast whole,
but cooking time will be 60-75 minutes)
1 Jar/Can of Roasted Red Bell Pepper
1 Jar/Can of Sun Dried Tomatoes in Olive Oil
1 Jar/Can of Marinated Artichokes in Water
1 Whole Onion (Finely Sliced)
4 Whole Garlic (Minced)
1 Package of Mushrooms (Chopped)
2 Tbsp Italian Seasoning
Directions
Remove the fat from the roast and use a sharp knife to cut the meat into whole 2 inch chunks. Pre-
cook the meat in the pressure cooker first to do a “wash”. This removes all the unwanted fat and
gristle from the meat so it leaves the end result cleaner.
Place the meat into the pressure cooker and pour in 3-4 cups of water. Season with salt and
pepper if you wish. Shut the lid and lock into position. Set the valve to AIRTIGHT and program
pressure cooker for 10-minutes.
When the pressure cooker is pressurized and cooks for 10-minutes, it’ll automatically beep and go
to Keep Warm. You can release the pressure by setting the pressure valve to EXHAUST. Remove
the meat into a bowl. Discard all the grimy water. Rinse the meat in the bowl to remove any
remaining residue and then place back into the cooking pot of the pressure cooker again.
Add the remaining ingredients in with the meat. Julienne the bell peppers, and chop the
artichokes. Leave the sun dried tomatoes as is unless they need chopping as well. Include the olive
oil and water from the jars of bell peppers, sun dried tomatoes and artichokes. Do not drain. Pour
them into the pressure cooker pot.
Add the onions and mushrooms and garlic. Add the Italian Seasoning.
Lock the lid and set the pressure cooker to cook for an additional 20-minutes. When the pressure
cooker beeps, allow the pressure to naturally release or help it along by setting the valve to
EXHAUST. Release the pressure before opening the lid.
You can use the cooking juices from the cooking to make gravy. Use a slotted spoon and ladle out
all the meat and vegetables, and put them into a
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