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January 2020: Recipe Roundup

Get pressure cooking!

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NDSU Extension has developed many resources to help individuals find pressure cooking success. A new handout focuses on pressure cooking dry beans and offers pressure cooker tips, helpful information on beans and recipes. NDSU Extension agent and Capital Electric Cooperative member Shaundra Ziemann-Bolinske joined us in the North Dakota Living test kitchen this month to try two of the recipes – classic chili and red beans and sausage.
Visit www.ndsu.edu/extension to learn more.

RECIPES by NDSU Extension

 

CLASSIC CHILI

    1    cup pinto beans, dry
    ½    cup kidney beans, dry
    4    quarts water, plus 3 T. salt (for soaking beans)
    2    T. olive oil
    1    lb. lean ground beef
    2    cups onion, chopped
    1    red bell pepper, chopped
    2    tsp. garlic, minced
    2    T. chili powder
    1    T. oregano, dry, crushed
    1    T. cumin
    ½    tsp. salt, or to taste
    ½    tsp. black pepper
    ⅛    tsp. cayenne pepper
    4    cups reduced-sodium beef broth
    1    (14 oz.) can diced fire-roasted tomatoes
    1    (6 oz.) can tomato paste
    Optional toppings: sour cream, shredded cheddar cheese, cilantro, chopped red onions, corn, diced avocado or tortilla chips

Two hours prior to cooking, place beans in 4 quarts of water with 3 T. of salt and allow the beans to soak for at least two hours. After soaking, drain and rinse beans.

On the sauté setting of your electric multicooker or pressure cooker, heat oil in the bottom of the pot; brown ground beef. Rinse and prepare vegetables as directed. Stir in onion, bell pepper and garlic, sautéing until onion is soft, about two minutes. Add spices and stir until fragrant, about one minute. Stir in broth, diced tomatoes, tomato paste and beans. Pressure cook on high for about 20 minutes, and then allow a natural pressure release for 20 minutes, keeping the float valve closed and lid sealed. Release any remaining pressure by unlocking the release valve. Remove lid, opening away from you for safety. Cook chili on sauté setting until it thickens, stirring frequently, about five minutes. Serve with your choice of toppings.

SHAUNDRA’S NOTE: To aid in digestion, try soaking your beans overnight in the saltwater mixture. Certain nondigestible carbohydrates in beans, called oligosaccharides, are to blame for intestinal gas and stomach discomfort. The longer dry beans soak, the more those gas-producing carbohydrates are released into the soaking water.

Makes 12 servings. Per serving nutrition: 200 calories, 5 g. fat, 24 g. carbohydrates, 7 g. fiber and 420 mg. sodium.


 

RED BEANS AND SAUSAGE

    1    lb. kidney beans, dry
    4    quarts water, plus 3 T. salt (for soaking beans)
    1    T. olive oil
    1    lb. andouille sausage, thinly sliced
    1    large onion, chopped
    1    green pepper, diced
    2    celery stalks, diced
    3    cloves garlic, minced
    2    tsp. kosher salt
    1½    tsp. fresh sage, chopped
    ½    tsp. black pepper
    ¼    tsp. cayenne pepper
    3    bay leaves
    6    cups water
        Brown rice, for serving
        Optional: cilantro, for serving

Two hours prior to cooking, place beans in 4 quarts of water with 3 T. of salt and allow the beans to soak for at least two hours. After soaking, drain and rinse beans.

Press the sauté button on an electric multicooker or pressure cooker and add 1 T. oil to pot. Add sliced sausage and sauté for about five minutes or until browned. Add onion, green pepper, celery, garlic, salt, sage, pepper and cayenne pepper, cooking until onions turn soft and clear. Turn off sauté mode and add remaining ingredients to pot and stir. Select manual and set to 40 minutes at high pressure. After cooking, allow pressure to release naturally for about 20 minutes, keeping the release valve closed and lid sealed. Release any remaining pressure by unlocking float valve, then remove lid, opening away from you for safety. Remove bay leaves. Serve over prepared brown rice.

NOTE: This recipe has Louisiana roots. “Red beans and rice” is a traditional Cajun dish of the South. For traditional kick, serve with a splash of your favorite hot sauce. This would be a great dish to serve at your Mardi Gras party in February!

Makes 12 servings. Per serving nutrition: 240 calories, 9 g. fat, 16 g. protein, 26 g. carbohydrates, 10 g. fiber and 680 mg. sodium.


 

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