Authors: Healthy Living
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
31 minutes
Ingredients:
¾ pound beef stew meat, trimmed and
cubed
2 tablespoons all-purpose flour
1 tablespoon olive oil
2 garlic cloves, minced
1 medium onion, cut into wedges
½ teaspoon dried basil, crushed
½ tablespoon Worcestershire sauce
1½ cups hot beef broth
2 potatoes, scrubbed and cubed
2 medium carrots, peeled and cubed
1 cup tomatoes, chopped finely
2 celery stalks, chopped
Salt and freshly ground black pepper, to taste
2 tablespoons fresh cilantro, chopped
Method:
1.
In a large plate,
place beef. Add flour and rub with beef generously. Shake off excess flour.
2.
Select the sauté mode
for an electric pressure cooker.
3.
In the pot of
pressure cooker, heat the oil.
4.
Add garlic and sauté
for about 1 minute.
5.
Add beef and cook for
about 5 minutes or till browned from all sides.
6.
Add onion, basil,
Worcestershire sauce and broth and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high pressure. Cook for about 20 minutes.
9.
Unplug the pressure
cooker and by using the quick release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Stir
in vegetables, salt and black pepper.
12.
Close
the cooker by locking the lid.
13.
Set
the pressure cooker to high pressure. Cook for about 5 minutes.
14.
Unplug
the pressure cooker and wait for at least 5 minutes.
15.
By
using the quick release method, release the pressure.
16.
Carefully,
uncover the pressure cooker after valve drops completely.
17.
Serve
hot with the topping of cilantro.
Nutritional Information per
Serving:
Calories:
327
Fat:
9.6g
Sat Fat:
2.7g
Carbohydrates:
28.5g
Fiber:
4.7g
Sugar:
5.9g
Protein:
30.9g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
35 minutes
Ingredients:
3-pound veal, cubed
2 tablespoons all-purpose flour
1 tablespoon butter
1 tablespoon olive oil
½ pound shallots, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
2 tablespoons fresh rosemary, chopped
Salt and freshly ground black pepper, to taste
1 cup white wine
Water, as required
Method:
1.
In a large plate,
place veal cubes. Add flour and rub with beef generously. Shake off excess
flour.
2.
Select the sauté mode
for an electric pressure cooker.
3.
In the pot of
pressure cooker, heat the butter and oil.
4.
Add veal cubes and
cook for about 5 minutes or till browned from all sides. Transfer the veal into
a bowl.
5.
Add shallots, celery
and carrots and cook for about 5 minutes.
6.
Add cooked veal,
rosemary, seasoning, wine and enough water that will just cover the mixture.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high pressure. Cook for about 15-20 minutes.
9.
Unplug the pressure
cooker and by using the natural release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Now,
select the simmer mode.
12.
Cook
for about 5 minutes or till desired doneness.
Nutritional Information per
Serving:
Calories:
382
Fat:
16.2g
Sat Fat:
6.4g
Carbohydrates:
9.2g
Fiber:
0.8g
Sugar:
1.1g
Protein:
42.6g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
10 minutes
Ingredients:
For Meatballs:
¾ pound lean ground lamb
1 garlic clove, minced
2 tablespoons fresh cilantro leaves, minced
1 white bread slice, soaked and squeezed
1 small egg, beaten
½ teaspoon Worcestershire sauce
¼ teaspoon smoked paprika
Salt and freshly ground black pepper, to taste
3 tablespoons all-purpose flour
For Stew:
1 tablespoon olive oil
1½ cups chicken broth
1 potato, peeled and cubed
1 cup carrot, peeled and cubed
½ cup fresh peas, shelled
1 tablespoon fresh lemon juice
Method:
1.
For meatballs in a
large bowl, add all meatballs ingredients except flour and mix till well
combined.
2.
Make small equal
sized balls from mixture. Coat the balls with flour completely.
3.
Select the sauté mode
for an electric pressure cooker.
4.
In the pot of
pressure cooker, heat the oil.
5.
Add meatballs and
cook for about 5 minutes or till browned from all sides.
6.
Add remaining all
ingredients except lemon juice and gently, stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high pressure. Cook for about 5 minutes.
9.
Unplug the pressure
cooker and wait for at least 5 minutes.
10.
By
using the quick release method, release the pressure.
11.
Carefully,
uncover the pressure cooker after valve drops completely.
12.
Serve
hot with the drizzling of lemon juice.
Nutritional Information per
Serving:
Calories:
305
Fat:
11.4g
Sat Fat:
3.2g
Carbohydrates:
19.3g
Fiber:
2.9g
Sugar:
3.4g
Protein:
29.8g
Yield:
4
servings
Preparation Time:
15 minutes
Cooking Time:
16 minutes
Ingredients:
2 tablespoons olive oil
2 (4-ounce) skinless, boneless chicken breasts
Salt and freshly ground black pepper, to taste
4 garlic cloves, minced
½ cup brown rice
½ cup dried lentils
1 sweet potato, peeled and cubed
1 russet potato, peeled and cubed
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon ground coriander
1 teaspoon cayenne pepper
2 cups chicken broth
2 cups water
Method:
1.
Select the browning
mode.
2.
In the pot of
pressure cooker, heat the oil.
3.
Add chicken and
sprinkle with salt and black pepper.
4.
Cook for about 5
minutes or till browned from all sides. Transfer the chicken into a bowl.
5.
Add the garlic and
sauté for about 1 minute.
6.
Add cooked chicken
and remaining ingredients and stir to combine.
7.
Close the cooker by
locking the lid.
8.
Set the pressure
cooker to high pressure. Cook for about 10 minutes.
9.
Unplug the pressure
cooker and by using the quick release method, release the pressure.
10.
Carefully,
uncover the pressure cooker after valve drops completely.
11.
Serve
hot.
Nutritional Information per
Serving:
Calories:
379
Fat:
10.8g
Sat Fat:
2.1g
Carbohydrates:
47.4g
Fiber:
10.4g
Sugar:
1.9g
Protein:
25.4g
Yield:
8
servings
Preparation Time:
15 minutes
Cooking Time:
28 minutes
Ingredients:
For Coconut Paste:
6 shallots, chopped roughly
4 small dried red chilies
¾ cup unsweetened coconut, grated
1 teaspoon fennel seeds
1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon black pepper corns
1 teaspoon ground cinnamon
1 teaspoon ground turmeric
For Chicken:
1 tablespoon coconut oil
2 large onions, chopped
1 teaspoon fresh ginger, minced
2 garlic cloves, minced
2 large tomatoes, chopped
3 pound skinless, boneless chicken thighs, cubed
1 tablespoon vinegar
Salt, to taste
Method:
1.
Select the sauté mode
for an electric pressure cooker.
2.
Add shallots and
dried chilies and sauté for about 2 minutes. Transfer into a food processor.
3.
Now, add coconut and
spices and sauté for about 1 minute. Transfer into a food processor.
4.
Add ¼ cup of water
and pulse till a smooth paste forms.
1.
Now, in the pot of
pressure cooker, heat the oil.
5.
Add onion and sauté
for about 8-10 minutes.
6.
Add ginger, garlic
and coconut paste and sauté for about 2 minutes.
7.
Add tomatoes and cook
for about 2-3 minutes.
8.
Add remaining
ingredients and stir to combine.
9.
Close the cooker by
locking the lid.
10.
Set
the pressure cooker to high pressure. Cook for about 10 minutes.
11.
Unplug
the pressure cooker and by using the natural release method, release the
pressure.
12.
Carefully,
uncover the pressure cooker after valve drops completely.
13.
Serve
hot.
Nutritional Information per
Serving:
Calories:
300
Fat:
10.6g
Sat Fat:
6g
Carbohydrates:
11.5g
Fiber:
2.6g
Sugar:
3.5g
Protein:
39.8g