Cleaning Up Dirty Rice

My family loves spicy food, especially Creole and Cajun. One of our favorite dishes is Dirty Rice. Traditionally, Dirty Rice is made with rice and leftover livers, gizzards, and hearts from poultry. There is plenty of bacon fat and butter, too. Because I’m the only one in the family who will eat liver, and because we try to follow a heart-healthy diet, I’ve had to lean up and clean up traditional recipes.

Here is my version of Dirty Rice. I use the Instant Pot electric pressure cooker, but I’ve made it in my cast iron dutch oven, stovetop, too. Just add cooking time and a bit more broth if you aren’t pressure cooking.

RECIPE

Not-too-dirty Rice

Makes 4 meal servings or 8 side servings

Ingredients:

  • 12 ounces turkey sausage
  • 1 Tbsp. safflower or Canola oil + 1 Tbsp. butter
  • 2¼ cups low-sodium chicken broth
  • 1 ½ cups medium grain brown rice (white rice will overcook)
  • 1 onion, diced
  • 1 rib celery, diced
  • 1/2 bell pepper, diced (should be green, but we like red)
  • 1 clove garlic, minced
  • 1 Tbsp. dried Cajun seasoning mix
  • salt and pepper to taste

Directions:

  1. Preheat pot without the lid using the sauté setting. When it’s hot, add the oil and butter.
  2. Brown the ground turkey sausage.
  3. Add the onion, celery, bell pepper, and rice. Sauté.
  4. Add the garlic and Cajun seasoning mix, remove from heat (hit “cancel”) and stir to “bloom” the spices.
  5. Pour in the broth and deglaze any cooked-on goodness to enhance flavor.  Secure lid to cooker, and set for 20 minutes (If using a stovetop pressure cooker, cook for 15 minutes).
  6. When cooking time is up, remove from heat (hit “cancel” and unplug), and allow pressure to drop on its own a minimum of 10 minutes.
  7. Release any remaining pressure. Carefully open lid and stir to fluff the rice.
  8. Taste test and add salt or pepper as needed.
  9. Serve as a side or main dish. Be sure to bake cornbread to go with it.

This slideshow requires JavaScript.

1 Comment

Filed under cooking, Healthful Eating, Recipes

New Orleans Style Red Beans With Rice

We love the spicy flavors of New Orleans style dishes, but we need to watch our waistlines. So I’ve lightened one of our favorites, red beans and rice, by using chicken sausage. I also serve with cooked brown rice instead of traditional white rice to boost fiber.  By soaking the beans, I shorten the cooking time and avoid over cooking the sausage.

Although my recipe uses the pressure cooker, you can cook it stovetop. It will take more time, but either way, you’ll end up with a healthy version of New Orleans style red beans and rice.

RECIPE

New Orleans Style Red Beans with Rice

Serves 4 

Ingredients:

  • 12 ounces chicken Andouille sausage, sliced in ¼” rounds
  • 8 ounces dried red beans, soaked at least 3 hours or overnight
  • 1 Tbsp. olive oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 ribs celery, chopped
  • 2 cloves garlic, minced
  • 3 cups chicken broth or water
  • 1 Tbsp. dried Cajun seasoning mix
  • salt
  • 2 cups cooked brown rice

 

Directions:

  1. Preheat pressure cooker pot and add the olive oil.
  2. Sauté the onions, peppers, and celery (known as the trinity in New Orleans).
  3. This slideshow requires JavaScript.

  4. Add garlic and Cajun seasonings and stir for 30 seconds or long enough to “bloom” the spices.
  5. Add sausage and broth, and then seal cooker.
  6. Bring to pressure and cook 15 minutes (Or if using an electric pressure cooker, cook 20 minutes).
  7. Allow pressure to drop on its own at least 10 minutes.
  8. Release remaining pressure, carefully open lid, and serve in bowls over 1/2 cup brown rice.

*If you prefer tomatoes in your red beans (we don’t), stir in a can of diced tomatoes after cooking the beans as soon as you open the pot. (For fiery hot beans, use tomatoes and green chilies!) The residual heat will warm the tomatoes through without cooking them to mush.

1 Comment

Filed under beans, cooking, Healthful Eating, Recipes, sausages

Raising a stink about cabbage…

Remember walking into Grandma’s house when she had cabbage cooking in her kitchen? The entire house smelled like rotten eggs, right? Grandma insisted that cabbage was good for you, though, and you should eat it. She was right! According to many sources (such as Good Health All), cabbage is effective in fighting digestive, cardiovascular, and blood sugar issues as well as serving as an anti-inflammatory and vitamin source. It’s a nutritional gold mine.

So why did it stink up Grandma’s house? She cooked it too long! Overcooked cabbage produces hydrogen sulfide gas, the source of that rotten egg odor. To avoid raising a stink in your house, don’t cook it like Grandma. Cook it fast. What better way to cook a vegetable quickly than in a pressure cooker?

Here’s how.

  1.  Quarter or shred your head of cabbage (or separate the leaves for cabbage rolls). Wash and drain.
  2. Add 1½ cups filtered water to the bottom of your pressure cooker pot. If using an electric pressure cooker, set for 5 minutes.
  3. Place cabbage in a strainer or steaming basket placed over the cooking water on a trivet or rack.
  4. Seal cooker. If using a stovetop pressure cooker, bring to pressure and then time for 3 minutes.
  5. After the 3 (5 on electric) minutes under pressure, remove from heat (select “cancel” on the electric model). Carefully release pressure.
  6. Open the cooker and season the cabbage with salt, pepper, and a pinch of sugar*.
  7. Carefully remove the cabbage and serve.

(*Just a pinch. It’s optional, but Grandma was right about the sugar. Trust me.)

That’s it. If you quickly cook cabbage just until done, you won’t stink up your kitchen. Promise.

100_1471-300x225

NOTE: Pressure cookers vary, so your cooking times may, too. The 5 minutes works on my particular electric model, and the 3 minutes is perfect in my stovetop pressure cooker. You may need to adjust your cooking time.

1 Comment

Filed under cooking, Healthful Eating, Vegetables

Chicken Taco Bowl

We’re celebrating #CincodeMayo with the Chicken Taco Bowl.

Leave a comment

Filed under Healthful Eating

Pasta in Sauce?

pastaIf you’re a purist and want your pasta cooked separately, you can skip this post. The Hasty Tasty Meals Kitchen is about shortcuts, and cooking pasta in the sauce is a time-saver if done correctly. But it can be tricky.

I cook pasta in the sauce in skillet meals, casseroles, and in the pressure cooker. The safety instructions for pressure cookers warn against cooking foods that foam, like pasta or grains, but don’t let that stop you. You just need to exercise caution. I do oatmeal in its own bowl on a trivet above the water, for example, with no problem. I’ve seen countless posts on Instagram and Facebook of beautiful lasagnas made in an Instant Pot or other brand multi-cooker under pressure in a springform pan. It can be done.

When making pasta dishes in my pressure cooker, I prefer Mueller’s Pot-Sized dried pasta. It’s smaller length makes it a perfect fit without breaking. 

Here are the rules when cooking pasta, whether by itself or with other food.

  1. Add a teaspoon of oil.
  2. Don’t allow pasta to touch the bottom of the pot.
  3. Spread dried pasta in a single layer as much as possible and don’t stir.
  4. Use sufficient liquid to cover the pasta.
  5. Cook for only half the recommended time.
  6. Allow pressure to drop on its own for a minute then release in short spurts.
  7. Stir.
  8. Add cheese or other dairy products.

If you follow these steps, you’ll have satisfactory results. Why go to the trouble to cook a spaghetti dinner in a pressure cooker? Clean up! I have one pot to clean. One. That makes me a happy cook.

RECIPE

Spaghetti and Meat Sauce

(Serves 4)

Ingredients:

  • one pound ground turkey (or beef–you choose)
  • 1 teaspoon oil
  • one 8 ounce can mushrooms (do not drain)
  • 8 ounces dried spaghetti
  • 1 15½ ounce can tomato sauce + 1 empty can water or broth
  • 3-4 cloves minced garlic
  • 1 Tbsp. Italian seasoning
  • ½ cup mozzarella cheese, shredded
  • ½ cup parmesan cheese, shredded
  • Salt and pepper to taste

Directions:

  1. Heat the pot of the pressure cooker and brown the ground turkey in the cooking oil. If using an electric pressure cooker, you can just choose any setting that allows you to saute with the lid off. Salt and pepper as desired.
  2. Remove pot from heat (or hit Cancel on an electric model). Layer pasta over the meat spread as thinly as possible to prevent clumping.
  3. Add the can of mushrooms, the tomato sauce, and the water or broth over the pasta. Do not stir.
  4. Sprinkle garlic and seasonings over sauce.
  5. Seal the cooker and bring to pressure. Cook 5 minutes.
  6. Allow pressure to drop on its own 1-2 minutes, then carefully vent the cooker to release pressure.
  7. Open the cooker and stir (use a long handled utensil because contents are hot!).
  8. Sprinkle with a mixture of mozzarella and parmesan cheeses. Residual heat will melt the cheese.
  9. Enjoy!

Note: You may use this method with other shapes and sizes of dried pasta. Just cook under pressure for half the time recommended on the pasta’s box.

1 Comment

Filed under Healthful Eating, kitchen equipment, pasta, pasta dishes, Recipes, sauces, Turkey Recipes

Best Broccoli

While I embrace using pressure cookers, there are some dishes less suitable for cooking under pressure. I prefer my microwave oven or stove-top steaming for quick-cooking vegetables like asparagus and broccoli.

The best broccoli is green, tender, but still crisp. If you want brownish, limp flowerets, cook as long as you want. But we prefer broccoli cooked about three minutes (depending on the wattage of the microwave oven) in an oven-safe bowl covered with a wet paper towel. The only water needed is what clings to the flowerets or spears when you rinse them before cooking. That’s it. Hasty and tasty!

catfish4

1 Comment

Filed under broccoli, Healthful Eating, kitchen equipment, Vegetables

In Defense of Canned Soup…

I try to cook with fresh ingredients. Usually. But sometimes–you know those times when you’ve been working and suddenly you’re faced with a hungry family without a dinner plan–you’re tempted to order pizza. Again. Been there, my friend. So without apology, I present the emergency one-dish meal using (gasp!) canned condensed cream of whatever soup. 

All you need in addition to the soup is pasta or rice, some leftover (or canned) meat and/or vegetables, and cheese. There are endless combinations, and any combo produces a reasonably healthy meal in a short time. If you make it in one pot, cleanup isn’t overwhelming, either. One-pot meals are a great use-up of leftovers, too, like that one serving of green beans or that half cup of corn kernels you just couldn’t bear to put down the disposal.

I use a pressure cooker, but I’ve also made this dish in an electric skillet. Whatever works best for you. 

Here’s an example, but feel free to substitute ingredients you have available.

RECIPE

Chicken and Mushroom Pasta

Serves 4

Ingredients:

  • 2 cups cooked chicken
  • 1 10½ oz. can condensed cream of chicken soup
  • 10 oz. chicken broth or water
  • 1 cup dried cavatappi or similar size pasta
  • 1 clove garlic, minced
  • ½ cup fresh asparagus, sliced in 2″ pieces
  • ½ cup mushrooms
  • 1 cup mozzarella cheese, shredded
  • ½ cup parmesan cheese, shredded
  • (optional) fresh basil, chopped

Directions:

  1. Layer the cooked chicken in the bottom of the pot of a pressure cooker. Spread pasta on top the chicken.
  2. Pour the soup and broth or water over so that all pasta is submerged in liquid. Scatter the minced garlic on top.
  3. Close lid, bring to pressure, and cook 4 minutes. Immediately remove from heat (or hit Cancel on electric models) and release pressure. Carefully open lid and stir in the vegetables.
  4. Cover and let the vegetables cook in the residual heat. There’s no need to return to heat.
  5. After about 10 minutes, open and sprinkle cheeses over the top. Cover for another 3-5 minutes or until cheeses have melted.
  6. Serve garnished with optional fresh basil.

This slideshow requires JavaScript.

1 Comment

Filed under Asparagus, casseroles, cooking, mushrooms, pasta, pasta dishes, poultry, Recipes