| SEAFOOD GUMBO |
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1 | tablespoon vegetable oil | 1 | pound sole fillets, cut into |
2 | onions, coarsely chopped |
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3 | tomatoes, skinned and | 1 | pound shrimp |
| coarsely chopped | 3 | stalks celery, sliced |
1 | clove garlic, minced | 2 | cups frozen, cut okra |
2 | sprigs parsley, chopped |
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1 | teaspoon thyme | 1⁄4 | cup tomato paste |
2 | cups chicken bouillon |
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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 |
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| MINESTRONE |
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11⁄2 | pounds lean beef, cut into | 1 | clove garlic, minced |
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| • • • • • • • | |
1 | tablespoon vegetable oil | 1 | |
6 | cups water |
| drained |
1 | onion, diced | 1 | |
2 | carrots, sliced |
| Beans |
1⁄4 | cup chopped celery | 1 | |
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 |
11⁄2 | teaspoons sweet basil |
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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 |
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