User Manual

10
Black Bean Soup
2 cups dry black beans
1 tablespoon olive or vegetable oil
1 cup chopped onion
3 cloves garlic, minced
1–2 jalapeño chilies, seeded, deveined, minced
1 tablespoon chili powder
1½ teaspoons oregano
½ teaspoon allspice
4 cups chicken stock or broth
2 cups sliced carrots, ¾ inch thick
1 tablespoon packed brown sugar
2 teaspoons white wine vinegar
• • • • • • •
1 cup loosely packed fresh cilantro, chopped
Salt to taste
Soak beans according to instructions on page 22. Heat oil in pressure cooker over medium heat. Sauté onion, garlic, chilies, chili powder,
oregano, and allspice for 2 minutes. Stir in beans, chicken stock, carrots, brown sugar, and vinegar. Close cover securely. Place pressure
regulatoronventpipeandcook12minuteswithaveryslow,steadyowofsteamescapingfromthepressureregulator.Letpressure
drop of its own accord. Remove 1 cup of bean mixture, place in blender, and purée until smooth. Return to pressure cooker and stir in
fresh cilantro.
Nutrition Information Per Serving 8 servings
231 Calories, 3 g Fat, 0 mg Cholesterol
Saffron Fish Stew
1 can (14½ ounces) chicken broth
¼ cup dry white wine
4 new red potatoes, quartered
3 carrots, cut into ½-inch chunks
1 medium onion, finely chopped
2 cloves garlic, minced
¼ cup chopped parsley
1 bay leaf
Pinch of saffron threads or ¼ teaspoon turmeric
• • • • • • •
1 pound firm fish (halibut, haddock, cod, pollack) fresh
or thawed, cut into 8 pieces
1 small red pepper, cut into chunks
1 cup frozen peas, thawed
Place broth, wine, potatoes, carrots, onion, garlic, parsley, bay leaf, and saffron in pressure cooker. Close cover securely. Place pressure
regulatoronventpipeandcook2minuteswithaveryslow,steadyowofsteamescapingfromthepressureregulator.Coolcookerat
once.Addsh,pepper,andpeas.Closecoversecurely.Placepressureregulatoronventpipeandcook1minutewithaveryslow,steady
owofsteamescapingfromthepressureregulator.Coolcookeratonce.Discardbayleaf.
Nutrition Information Per Serving 8 servings
174 Calories, 1 g Fat, 40 mg Cholesterol
Minestrone
1 pound lean beef, cut into 1-inch cubes
5 cups water
1 can (14–15 ounces) diced tomatoes
½ cup chopped onion
1 cup sliced carrots
¼ cup chopped celery
1 clove garlic, minced
2 tablespoons parsley flakes
1½ teaspoons basil
1 teaspoon salt
1 bay leaf
¼ teaspoon black pepper
• • • • • • •
1 can (16 ounces) Great Northern beans
1 can (15 ounces) cut green beans, drained
2 ounces fine noodles
Place beef, water, tomatoes, onions, carrots, celery, garlic, parsley, basil, salt, bay leaf, and pepper in cooker. Close cover securely. Place
pressureregulatoronventpipeandcook10minuteswithaveryslow,steadyowofsteamescapingfromthepressureregulator.Let
pressure drop of its own accord. Add Great Northern beans, green beans, and noodles. Simmer uncovered 10 minutes. Garnish with
Parmesan cheese, if desired.
Nutrition Information Per Serving 10 servings
234 Calories, 6 g Fat, 44 mg Cholesterol
Potato Soup
1 tablespoon vegetable oil
1 cup finely chopped onions
½ cup finely sliced celery
3 cups chicken broth
4 cups peeled, diced potatoes
¼ teaspoon white pepper
¼ teaspoon basil
• • • • • • •
1 can (12 ounces) evaporated skim milk
Salt to taste
Heat oil in pressure cooker over medium heat. Sauté onion and celery until soft. Add broth, potatoes, pepper, and basil to pressure
cooker.Closecoversecurely.Placepressureregulatoronventpipeandcook5minuteswithaveryslow,steadyowofsteamescaping
from the pressure regulator. Let pressure drop of its own accord. Remove 2 cups of potato mixture; place in blender or food processor
and process until smooth. Return to pressure cooker and stir in evaporated milk.
Nutrition Information Per Serving 6 servings
160 Calories, 2 g Fat, 2 mg Cholesterol