21
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 cooking rack 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 cooking liquid and omit the rack.
FOR FRESh AND FROZEN VEgETAbLES, DO NOT FILL PRESSURE COOKER OVER
2
⁄
3
FULL!
OPERATINg ThE COOKER wIThOUT COOKINg LIqUID OR
ALLOwINg ThE COOKER TO bOIL DRy wILL DAmAgE ThE COOKER.
CABBAGE WITH APPLES
8 cups shredded cabbage
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 pressure regulator on vent pipe and
cook 4 minutes with pressure regulator
rocking slowly. Cool cooker at once.
Nutrition Information Per Serving
6 servings
50 Calories, 0 g Fat, 0 mg Cholesterol
GLAZED ROOT VEGETABLES
2 tablespoons sugar
2 teaspoons ground ginger
• • • • • • •
¼ cup cold water, optional
1 tablespoon cornstarch,
optional
Salt and pepper to taste
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
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 pressure regulator on vent pipe and
cook 1 minute with pressure regulator rocking
slowly. Cool cooker at once.
Combine water and cornstarch. Stir into sauce. Heat until sauce thickens, stirring constantly.
Nutrition Information Per Serving
8 servings
77 Calories, 3 g Fat, 0 mg Cholesterol
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 pressure regulator on vent pipe and
cook 5 minutes with pressure regulator rocking slowly. Cool cooker at once.
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
GARLIC MASHED POTATOES
