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ZESTY HOMEMADE CHILI
1½ pounds ground beef
1 can (8 ounces) tomato sauce
½ cup water
1 cup chopped onion
¾ cup chopped green pepper
2 cloves garlic, finely chopped
1 tablespoon chili powder
1 teaspoon salt
1 teaspoon ground cumin
½ teaspoon black pepper
½ teaspoon oregano
¼ teaspoon cayenne pepper
• • • • • • •
1 can (16 ounces) kidney beans, drained and rinsed
Turn heat selector to medium and brown meat. Add remaining ingredients except kidney beans. Close cover securely. Place the
PressureTru
indicator on the vent pipe and
cook 5 minutes at HIGH PRESSURE . Let pressure drop of its own accord .
Stir in
kidney beans and heat through.
Nutrition Information Per Serving
4 servings, 432 Calories, 17 g. Fat, 111 mg. Cholesterol
SEAFOOD
Seafood is the basis of some of the healthiest and most nutritious meals you can make. It is an excellent source of protein, a good source
of minerals, and some vitamins, and it’s low in fat, cholesterol, and sodium.
Steaming in the pressure cooker brings out the finest, fullest flavors of seafood. The cooking time required is directly related to the thick
-
ness of the seafood. To be safe, if the fish you are cooking seems thin for its weight or if it weighs less than the recipe specifies, reduce
the cooking time. Overcooking tends to toughen seafood.
Use LOW PRESSURE to cook seafood .
FOR FISH AND SEAFOOD, 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.
SALMON STEAKS MOUTARDE
4 small salmon steaks, 1 inch thick
4 tablespoons Dijon-style mustard
3 to 4 sprigs fresh thyme or ½ teaspoon dried thyme
1 tablespoon olive or vegetable oil
1 small onion, chopped
1 clove garlic, minced
1 cup dry white wine or chicken broth
1 bay leaf
• • • • • • •
2 tablespoons Dijon-style mustard
1 tablespoon cornstarch
Spread each steak with 1 tablespoon mustard. Press 1 thyme sprig into mustard on each steak or sprinkle with dried thyme. Pour oil into
cooker. Turn heat selector to medium and sauté onion and garlic until tender. Stir in wine and bay leaf. Position trivet in cooker. Place
steaks in steamer basket on trivet. Close cover securely. Place the PressureTru
indicator on the vent pipe and
cook 2 minutes at LOW
PRESSURE . Release pressure quickly .
Carefully remove steaks, steamer basket, and trivet. Keep steaks warm. Discard bay leaf. Mix
two tablespoons mustard with cornstarch. Stir into liquid in pressure cooker. Cook and stir until sauce boils and thickens. Serve sauce
with salmon steaks.
Nutrition Information Per Serving
4 servings, 218 Calories, 9 g. Fat, 20 mg. Cholesterol
Variation: Substitute halibut for salmon steaks .
“SCAMPI-STYLE” SHRIMP
1 pound medium, raw shrimp, peeled and deveined
3 tablespoons margarine
2 tablespoons minced green onion
6 cloves garlic, minced
2 teaspoons lemon juice
¼ teaspoon salt
½ cup water
• • • • • • •
2 tablespoons minced parsley
¼ teaspoon grated lemon peel
Pat shrimp dry with paper towels. Place margarine in cooker. Turn heat selector to medium and melt margarine. Sauté onion and garlic.
Stir in lemon juice and salt. Cook until bubbly. Pour into metal bowl which will fit loosely in cooker. Stir in shrimp. Cover bowl firmly
with aluminum foil. Pour water into cooker. Place bowl in steamer basket in cooker. Close cover securely. Place the PressureTru
indi-
cator on the vent pipe and
cook 3 minutes at LOW PRESSURE . Release pressure quickly .
Stir in parsley and lemon peel.
Nutrition Information Per Serving
4 servings, 205 Calories, 11 g. Fat, 173 mg. Cholesterol
