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LEMON ’N DILL COD AND BROCCOLI
1 pound frozen cod fillets, Salt
1-inch thick 1 cup water
Dill weed 2 cups broccoli, cut into bite
Lemon pepper size pieces
Cut fish into 4 pieces. Sprinkle with dill weed, lemon pepper, and salt. Pour 1 cup water into cooker.
Position trivet in cooker. Arrange fish and broccoli in steamer basket on trivet. Close cover securely.
Place pressure regulator on vent pipe and cook 2 minutes with a very slow, steady flow of steam
escaping from the pressure regulator.
Cool cooker at once.
Nutrition Information Per Serving 4 servings
103 Calories, 1 g Fat, 49 mg Cholesterol
SEAFOOD GUMBO
1 cup long grain white rice 2 cloves garlic, minced
1
1
⁄
2
cups water 2 bay leaves
1 cup water 2 tablespoons parsley
• • • • • • • 1 teaspoon basil
2
1
⁄
2
cups chicken broth
1
⁄
2
teaspoon thyme
1 pound medium, fresh shrimp
1
⁄
4
teaspoon ground red pepper
peeled and deveined
1
⁄
4
teaspoon salt
1 pound sole fillets, cut into • • • • • • •
2-inch pieces
1
⁄
4
cup cold water
1 can (14-15 ounces) diced 2 tablespoons cornstarch
tomatoes 1 package (10 ounces) frozen
1 cup chopped onion sliced okra, thawed
3
⁄
4
cup chopped green pepper
Combine rice and 1
1
⁄
2
cups water in a metal bowl which will fit loosely in cooker. Cover bowl firmly
with aluminum foil. Pour 1 cup water into cooker. Place bowl in steamer basket in cooker. Close cover
securely. Place pressure regulator on vent pipe and cook 5 minutes with a very slow, steady flow of
steam escaping from the pressure regulator.
Let pressure drop of its own accord. Open cooker and
set rice aside to steam. Remove steamer basket and water.
Add broth, shrimp, sole, tomatoes, onion, green pepper, garlic, bay leaves, parsley, basil, thyme, red
pepper, and salt to 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.
Cool cooker at once.
Combine water and cornstarch. Stir into hot mixture. Heat until sauce thickens, stirring constantly. Stir
in okra. Heat for 3 to 4 minutes. Discard bay leaf. Serve over rice.
Nutrition Information Per Serving 9 servings
224 Calories, 2 g Fat, 101 mg Cholesterol