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QUICK PRESSURE-COOKED POT ROAST (4 to 6 servings)
2 to 2 1/2 pounds beef pot roast
Flour for dredging
Salt and pepper to taste
1 tablespoon vegetable oil
1 large onion, cut in chunks
3 ribs celery, cut in chunks
1 teaspoon dried thyme
1 teaspoon dried rosemary
3 tablespoons honey
2 tablespoons cider vinegar
1/2 cup red wine
2 1/2 cups vegetable juice cocktail (such as V8 brand)

Dust beef with flour that has been seasoned liberally with salt
and pepper.

Heat the oil over high heat in the bottom of a large pressure cooker.
Brown the meat on all sides and remove. Reduce heat to medium. Add
the onion and celery and cook until soft, about 1 minute, stirring
frequently. Add the thyme, rosemary, honey, vinegar and wine. Bring
to a boil. Add the vegetable juice and heat until simmering. Adjust
seasoning with salt and pepper.

Return the beef to the pot and seal according to manufacturer's
instructions. Cook over high heat until a steady stream of steam comes
>from the escape valve. Turn the heat down to medium and cook at full
pressure for 40 minutes. Remove from heat and let rest for 10 minutes.
Release remaining steam through escape valve. Unseal and remove lid,
being sure to slant it away from you.

Slice meat and serve with gravy.

Per serving: 455 calories, 17 gm carbohydrates, 123 mg cholesterol, 731 mg
sodium, 38 gm protein, 25 gm fat, 8 gm saturated fat

***********

RISOTTO WITH WINTER SQUASH

1 tablespoon olive oil
1 cup finely chopped shallot or onion
1 teaspoon dried sage leaves
1 1/2 cups arborio rice
3 1/2 to 4 cups vegetable stock
1 pound butternut squash, peeled, seeded and cut into
1-inch cubes (about 3 cups)
1 teaspoon salt or to taste
1/4 cup freshly grated Parmesan cheese (optional) or
balsamic vinegar to taste
Freshly grated pepper to taste
2 tablespoons minced fresh parsley

Heat the oil in the cooker. Cook the shallots over medium-high heat,
stirring frequently, for 1 minute. Add the sage and rice, stirring to
coat the rice with the oil. Stir in 3 1/2 cups of the stock, and then
bring to a boil. Add the squash and salt.

Lock the lid in place. Over high heat, bring to high pressure. Lower
the heat just enough to maintain high pressure and cook for 5 minutes.
Reduce the pressure with a quick-release method. Remove the lid, tilting
away from you to allow any excess steam to escape.

If the risotto isn't creamy, stir in a bit more stock. Cook over medium
heat, stirring constantly, until the rice achieves the desired consistency.
Stir in the Parmesean (if using) or vinegar, pepper, and parsley. Serve
immediately in shallow soup bowls.

**********

MEDITERRANEAN VEGETABLE COUSCOUS

1 to 2 Tbs. olive oil
2 tsp. minced garlic
1 cup coarsely chopped onions
1 1/2 cups boiling water
1 small fennel bulb, cut into 1/2-inch strips (about 2 1/2 cups;
chop and reserve fronds) or 2 large celery stalks cut into
1/2-inch slices, plus 1/2 tsp.fennel seeds
1 large red bell pepper, thinly sliced
1 large carrot, cut on diagonal into 1/2-inch slices
1/4 lb. mushrooms, halved
2 medium zucchini, cut into 1 1/2-inch chunks
1 1/2 cups coarsely chopped plum tomatoes
1/3 cup pitted oil-cured black olives
1 1/2 tsp. dried basil leaves
1 1/2 tsp. dried oregano leaves
1 tsp. salt or to taste
1/4 tsp. cinnamon
1/8 tsp. freshly ground black pepper
1 to 3 Tbs. balsamic vinegar or lemon juice
1 1/2 cups whole wheat couscous
1/4 cup minced fresh basil or parsley

Heat 1 tablespoon oil in pressure cooker. Add garlic; cook over
medium-high heat, stirring constantly, until just browned. Add
onions and cook, stirring frequently, 1 minute. Add water, fennel
bulb or celery and fennel seeds, bell pepper, carrot, mushrooms,
zucchini, tomatoes, olives, basil, oregano, salt, cinnamon and pepper.

Lock lid in place. Over high heat, bring to high pressure. Lower
heat just enough to maintain high pressure and cook 2 minutes. Reduce
pressure using quick-release method. Remove lid.

Stir in 1 tablespoon vinegar or lemon juice, and couscous. Replace
lid; allow to steam 5 minutes until couscous is tender. Add fennel
fronds if using, basil, remaining 1 tablespoon oil, and additional
vinegar or lemon juice to taste. Stir well. Serves 6.

VARIATION: Leftovers are terrific at room temperature when drizzled
with olive oil and lemon juice, and garnished with olives.

**********

CARIBBEAN RICE AND BEANS

1 Tbs. oil
2 tsp. minced garlic
1 cup coarsely chopped onions
1 hot red chili pepper, seeded and chopped, or a
generous pinch of crushed red pepper flakes
1 cup diced red bell pepper
1 cup coarsely chopped plum tomatoes
2 to 2 1/4 cups boiling water (use higher amount in
jiggle-top pressure cookers)
1 1/2 cups long-grain brown rice
1/2 cup dried, grated, unsweetened coconut
1/2 tsp. dried thyme or oregano leaves
1 tsp. salt or to taste
1 cup cooked pigeon or black-eyed peas (see Helpful Hint)
1/4 cup finely minced cilantro
2 very ripe plantains, peeled and cut on diagonal into thin slices
and fried

Heat oil in pressure cooker. Add garlic, onions and chili pepper;
cook over medium-high heat, stirring frequently, 1 minute. Add bell
pepper, tomatoes, water, rice, coconut, thyme and salt.

Lock lid in place. If using a jiggle-top cooker, set on a flame tamer.
Over high heat, bring to high pressure. Lower heat just enough to maintain
high pressure; cook 25 minutes. Allow pressure to come down naturally 10
minutes (if after 10 minutes pressure is not released, use a quick-release
method to release lid).

Remove lid. Add cooked peas and cilantro. Stir well to distribute coconut.
Serve topped with plantains. Serves 6.

**********

SOUTHWEST SUCCOTASH

1 Tbs. safflower or canola oil
3/4 tsp. cumin seeds
2 tsp. finely minced garlic
1 cup coarsely chopped onion
1 medium red bell pepper, diced
1 to 2 jalapeno peppers, seeded and diced, or 1 dried chipotle
pepper, seeded and snipped into bits, or generous pinch crushed
red pepper flakes
1 cup water
2 Tbs. tomato paste
1 1/2 lbs. butternut or kabocha squash, peeled and cut into
1-inch pieces
2 cups fresh or frozen corn kernals
Salt to taste
2 cups frozen baby lima beans, thawed
1/4 to 1/3 cup minced cilantro

Heat oil in pressure cooker. Add cumin seeds; sizzle 5 seconds. Add
garlic; cook over medium-high heat, stirring frequently, until garlic
turns light brown. Add onions, bell pepper and jalapeno; continue cooking,
stirring frequently, 1 minute.

Add water, tomato paste, squash, corn and salt. Lock lid in place. Over
high heat, bring to high pressure. Lower heat just enough to maintain
high pressure; cook 2 minutes. Reduce pressure with quick-release method.
Remove lid. If squash is not quite tender, replace but do not lock lid;
allow squash to steam a few more minutes in residual heat.

Stir in lima beans; simmer, covered, until tender, 2 or 3 minutes. Stir in
cilantro just before serving. Serves 6.

Per serving: 207 calories; 7g protein; 2g fat; 49g carbohydrate; 0 cholesterol;
386mg sodium; 10g fiber.

**********

APPLE-SQUASH SOUP

1 tbsp. safflower or canola oil
1 1/2 c. thinly sliced leeks (white and light green
parts) or coarsely chopped onions
4 c. boiling water
3 lb. butternut squash, seeded and cut in 1 1/2 -inch chunks
3 Granny Smith apples, peeled, cored and quartered
1/3 c. uncooked old-fashioned oatmeal
2 tbsp. finely minced fresh ginger
1 1/2 tbsp. mild curry powder
1 tsp. salt or to taste

Heat the oil in the pressure cooker. Cook the leeks over medium-high heat,
stirring frequently, for 1 minute. Add the water (stand back to avoid
sputtering oil), squash, apples, oatmeal, ginger, curry powder and salt.

Lock the lid in place. Over high heat, bring to high pressure. Lower the
heat just enough to maintain high pressure, and cook 5 minutes.

Allow the pressure to come down naturally or use a quick-release method.
Remove the lid, tilting it away from you to allow any excess steam to escape.
If the squash is not fork-tender, replace (but do not lock) the lid, and cook
a few more minutes in the residual heat.

Puree the soup in two or three batches in a blender (preferred) or food
processor, and return to the cooker to reheat before serving.
Makes 8 to 10 servings.

**********

CRANBERRY CHUTNEY

1 1/2 cups toasted walnut pieces
1 pound cranberries
1 cup golden raisins
1 small red onion, sliced
1/2 cup orange marmalade
1/2 cup orange juice
2 tablespoons orange zest
1/3 cup white wine vinegar
1 cup granulated sugar
1/2 cup firmly packed brown sugar
1/2 teaspoon salt
1/4 teaspoon red (cayenne) pepper
1/2 teaspoon ginger
1 cinnamon stick
1 bay leaf

In a pressure cooker, combine all ingredients. Stir well. Secure
lid. Over high heat, develop steam to medium pressure. Reduce heat
to maintain pressure and cook 5 minutes. Release pressure according
to manufacturer's directions. Remove lid.

Remove cinnamon stick and bay leaf. Stir well. Pour hot chutney into a
sterilized jar with lid. Store airtight in refrigerator up to 3 or 4 weeks.
Makes 8 cups.

**********

CORIANDER CARROTS

1 Tbs. oil
1/2 cup chopped leeks or onions
3/4 to 1 cup water (use minimum recommended by cooker manufacturer)
1/4 cup dried currants or raisins
1 Tbs. ground coriander
1 bay leaf
1/2 tsp. salt or to taste
1 1/2 lbs. carrots, cut on diagonal into 1/2-inch slices
1 to 2 Tbs. lemon juice (optional)
1 Tbs. minced fresh parsley

Heat oil in cooker. Cook leeks or onions over medium-high heat, stirring
frequently, 1 minute. Add water, currants or raisins, coriander, bay leaf,
salt and carrots.

Lock lid in place. Over high heat, bring to high pressure. Lower heat just
enough to maintain high pressure and cook 2 minutes.

Reduce pressure with quick-release method. Remove lid. If carrots are not
quite tender, replace but do not lock lid. Let them continue to cook in
residual steam another minute or two.

Just before serving, stir in lemon juice if desired and parsley. Serves 4 to 6.

Per serving: 350 calories; 8g protein; 12g fat; 52g carbohydrate; 0 cholesterol;
193mg sodium; 7g fiber.

**********

PEAR PUDDING CAKE

3/4 cup whole wheat pastry flour
3/4 cup unbleached white flour
1 tsp. baking soda
1 1/2 tsp. ground ginger
1/4 tsp. ground cardamom
1/8 tsp. salt
1/3 cup dried currants or raisins
1/3 cup blanched, slivered and toasted almonds
2 cups diced and peeled pears (about 2 large)
2/3 cup pear or other non-citrus fruit juice
1/3 cup maple syrup
3 cups boiling water

Grease and flour a 1-quart baking pan or heatproof casserole.

In a large bowl, combine flours, baking soda, ginger, cardamom, salt,
currants or raisins, and almonds. Stir in pears. In a measuring cup,
combine juice and syrup. Stir wet ingredients into dry ingredients.
Pour batter into baking pan. Cover and wrap tightly with a sheet of
aluminum foil large enough to tuck ends under bottom of pan.

Place rack or trivet in bottom of pressure cooker. Pour in boiling water.
Lower baking pan into cooker and set on rack. (Be sure there's a 1/2-inch
space between pressure cooker and edge of casserole.) Lock lid in place.
Over high heat, bring to high pressure. Lower heat just enough to maintain
high pressure and cook 25 minutes (30 minutes if you're using a casserole
dish instead of a baking pan).

Allow pressure to come down naturally for 15 minutes. If after 15 minutes
pressure is not released, use a quick-release method to release lid).
Remove lid.

Lift baking pan out of cooker. Remove foil and set pan on rack to cool.
Unmold cake or serve from pan. Serve warm or at room temperature.
Serves 6 to 8.

HELPFUL HINT: To lift baking pan or casserole in and out of cooker, cut
a piece of aluminum foil 2 feet long by 1 foot wide; fold it twice
lengthwise. Center casserole on strip and use ends of strip to lower
cassrole into cooker. Fold ends of foil strip over top of casserole. Use
ends of strip to lift casserole out of cooker.

Per serving: 307 calories; 5g protein; 5g fat; 39g carbohydrate; 0 cholesterol;
191mg sodium; 6g fiber.

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