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SEAFOOD GUMBO
1 tablespoon vegetable oil 1 pound sole fillets, cut into
2 onions, coarsely chopped 2-inch pieces
3 tomatoes, skinned and 1 pound shrimp
coarsely chopped 3 stalks celery, sliced
1 clove garlic, minced 2 cups frozen, cut okra
2 sprigsparsley,chopped •••••••
1 teaspoon thyme
1
⁄
4
cup tomato paste
2 cups chicken bouillon
Pour vegetable oil into cooker. Turn heat selector to medium and sauté onions. Stir in tomatoes, garlic,
parsley, thyme, and chicken bouillon. Close cover securely. Place pressure regulator on vent pipe and
COOK 3 MINUTES WITH A VERY SLOW, STEADY FLOW OF STEAM ESCAPING FROM
THE PRESSURE REGULATOR. Let pressure drop of its own accord. Place fish, shrimp, celery, and
okra in cooker. Close cover securely. Place pressure regulator on vent pipe and COOK 1 MINUTE
WITH A VERY SLOW, STEADY FLOW OF STEAM ESCAPING FROM THE PRESSURE
REGULATOR. Release pressure quickly. Gently stir in tomato paste and simmer, uncovered, to
thicken. Garnish with crab, if desired.
Nutrition Information Per Serving 8 servings
167 Calories, 4 g Fat, 127 mg Cholesterol
MINESTRONE
1
1
⁄
2
pounds lean beef, cut into 1 clove garlic, minced
1-inchcubes •••••••
1 tablespoon vegetable oil 1 16-ounce can cut green beans,
6 cups water drained
1 onion, diced 1 15-ounce jar Great Northern
2 carrots, sliced Beans
1
⁄
4
cup chopped celery 1 8-ounce can tomatoes, cut
2 teaspoons salt into bite size pieces
1
⁄
4
teaspoon pepper 4 ounces Polish sausage, thinly
2 tablespoons parsley flakes sliced
1 bay leaf 2 ounces fine noodles
1
1
⁄
2
teaspoons sweet basil
Pour vegetable oil into cooker. Turn heat selector to medium and brown beef. Add water, onions, car-
rots, celery, salt, pepper, parsley flakes, bay leaf, sweet basil, and garlic. Close cover securely. Place
pressure regulator on vent pipe and COOK 15 MINUTES WITH A VERY SLOW, STEADY FLOW
OF STEAM ESCAPING FROM THE PRESSURE REGULATOR. Let pressure drop of its own
accord. Add green beans, great northern beans, tomatoes, Polish sausage, and noodles. SIMMER un-
covered 10 MINUTES. Garnish with parmesan cheese, if desired.
Nutrition Information Per Serving 8 servings
319 Calories, 13 g Fat, 73 mg Cholesterol