Pumps It, Inc.

Menu and Recipe Suggestions
MARCH 2009

Real Texas Chili
Texas Barbecue Dry Rub
Best BBQ Chicken Ever
Pressure Cooker Barbecue Brisket Sandwiches

Real Texas Chili
(Hearty Main Dish)

INGREDIENTS

Cooking spray
2 pounds beef stew meat
1/2 teaspoon kosher salt
1/2 teaspoon cracked black pepper
3 cups chopped onion
1 tablespoon cumin seeds
3 tablespoons finely chopped jalapeño pepper
6 garlic cloves, minced
1 cup dry red wine
1/4 cup white vinegar
2 tablespoons chili powder
2 tablespoons dried oregano
1 (14 1/4-ounce) can low-salt beef broth
1 (12-ounce) can beer
1/2 cup chopped fresh cilantro
1/2 cup chopped onion
1/2 cup fat-free sour cream

DIRECTIONS

Heat a large Dutch oven coated with cooking spray over medium-high heat. Sprinkle beef with salt and pepper. Place half of beef in pan; cook 8 minutes or until browned. Remove from pan. Repeat procedure with remaining beef; remove from pan.

Add 3 cups onion to pan; saute 5 minutes or until lightly browned. Add cumin, jalapeno, and garlic; saute 1 minute. Add wine, scraping pan to loosen browned bits. Return beef to pan.

Stir in vinegar and next 4 ingredients (vinegar through beer); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender, stirring occasionally. Uncover and simmer 1 hour, stirring occasionally. Stir in cilantro. Serve with onion and sour cream.

Calories: 268 (30% from fat). Fat: 9g (sat 3.3g, mono 3.7g, poly 0.6g). Protein: 25.1g. Carbohydrate: 13.8g. Fiber: 2.7g. Cholesterol: 72mg. Iron: 4.3mg. Sodium: 218mg. Calcium: 85mg.

SERVINGS: 8 (serving size: about 1 cup chili, 1 tablespoon sour cream, and 1 tablespoon onion)

In the Lone Star state, purists insist that chili has no beans. Any beef stew meat will work in this dish: top or bottom round, rump roast, or chuck.

Recipe from Cooking Light, AUGUST 2002.

Texas Barbecue Dry Rub
(Seasoning for Grilling)

INGREDIENTS

2 tablespoons chili powder
2 tablespoons brown sugar
2 teaspoons salt
2 teaspoons freshly ground black pepper
1 teaspoon dry mustard
1 teaspoon ground cumin
1/4 teaspoon ground red pepper

DIRECTIONS

Combine all of the ingredients. Store in an airtight container for up to 2 weeks.

Calories: 9 (10% from fat). Fat: 0.1g (sat 0.0g, mono 0.0g, poly 0.0g). Protein: 0.1g. Carbohydrate: 2g. Fiber: 0.3g. Cholesterol: 0.0mg. Iron: 0.2mg. Sodium: 296mg. Calcium: 4mg.

SERVINGS: Makes about 1/3 cup (serving size: 1 teaspoon)

Because the sugar in this sweet-savory blend can burn, it's best on meats that cook for extended times over low heat, such as brisket, ribs, or leg of lamb. Try it on spit-roasted whole turkey or chicken--or any meat cooked over indirect heat, such as brined pork chops. In cooler months, use it on meats braised in the slow cooker.

Recipe from Cooking Light, MAY 2007.

Best BBQ Chicken Ever
(Main Dish)

INGREDIENTS

2 tablespoons butter
1/2 cup ketchup
1/4 cup fresh lemon juice
1/4 cup low-sodium soy sauce
1/4 teaspoon black pepper
1/4 teaspoon hot sauce
6 (4-ounce) skinless, boneless chicken breast halves
Cooking spray

DIRECTIONS

Melt butter in a medium saucepan over medium-low heat. Add ketchup and next 4 ingredients (ketchup through hot sauce); bring to a boil. Partially cover, and cook until reduced to 2/3 cup (about 15 minutes), stirring often.

Prepare grill.

Place chicken on grill rack coated with cooking spray. Grill 12 minutes or until done, turning and basting with 1/3 cup sauce after 8 minutes; serve with remaining 1/3 cup sauce.

Calories: 157 (29% from fat). Fat: 5g (sat 2.7g, mono 1.4g, poly 0.4g). Protein: 20.6g. Carbohydrate: 7.4g. Fiber: 0.4g. Cholesterol: 60mg. Iron: 1mg. Sodium: 693mg. Calcium: 17mg.

SERVINGS: 6 (serving size: 1 chicken breast half and about 1 tablespoon sauce)

Recipe from Cooking Light, AUGUST 2002.

Pressure Cooker Barbecue Brisket Sandwiches
(Sandwich/Main Dish)

INGREDIENTS

1 cup sliced onion, separated into rings
3/4 cup bottled chili sauce
1/2 cup beer
1 tablespoon Worcestershire sauce
1 (2 1/2-pound) beef brisket
1 teaspoon black pepper
4 garlic cloves, minced
1/4 cup packed brown sugar
8 (2 1/2-ounce) submarine rolls

DIRECTIONS

Combine first 4 ingredients in a 6-quart pressure cooker. Bring to a boil; reduce heat, and simmer 5 minutes. Remove 1/2 cup of chili sauce mixture from pressure cooker.

Trim fat from brisket. Cut brisket in half crosswise. Rub the brisket with pepper and garlic. Place in pressure cooker. Spoon 1/2 cup chili sauce mixture over brisket. Close lid securely; bring to high pressure over high heat (about 5 minutes). Adjust the heat to medium or level needed to maintain high pressure; cook 1 hour. Remove from heat; place pressure cooker under cold running water. Remove lid. Remove brisket from pressure cooker, and set aside. Add the brown sugar to chili sauce mixture in pressure cooker; bring to a boil. Reduce heat, and simmer, uncovered, for 5 minutes, stirring frequently. Shred the brisket using 2 forks. Return meat to sauce in pressure cooker; cook until thoroughly heated. Spoon 1 cup meat with sauce over bottom of each roll, and cover with tops of rolls.

Calories: 494 (28% from fat). Fat: 15.2g (sat 4g,mono 4.9g,poly 0.4g). Protein: 33.2g. Carbohydrate: 54.2g. Fiber: 0.9g. Cholesterol: 79mg. Iron: 5.9mg. Sodium: 886mg. Calcium: 43mg.

SERVINGS: 16

Recipe from Cooking Light, APRIL 2000.