By Request

By Catherine Kekoa Enomoto

Wednesday, December 18, 1996

File photo
A soy sauce and mochi flour marinade
seasons Mochiko Chicken.

Chicken dish to share,
hearty soup to warm

EMMA Nobori of Makiki asked for a recipe for mochiko chicken, a holiday potluck favorite.

Jane Miura requested a healthful soup recipe. A member of the state's Senior Companion Program, Miura explained, "I need to lose weight to help arthritis in my knee." A recipe follows for Beef, Barley and Vegetable Soup - just right for chilly weather.

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Mochiko Chicken

4 pounds deboned chicken

Marinade:
4 tablespoons cornstarch
4 tablespoons flour
4 tablespoons mochiko (rice flour)
4 tablespoons sugar
1 tablespoon salt
5 teaspoons soy sauce
2 eggs
2 stalks green onion, chopped
3 cloves garlic, crushed
2 tablespoons roasted sesame seed

Mix all marinade ingredients. Soak chicken overnight. Deep-fry individually until well done.

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Approximate nutritional analysis per serving, using chicken thighs with skin: 340 calories, 24 grams total fat, 6 grams saturated fat, 120 milligrams cholesterol, 590 milligrams sodium.
Per serving, using skinless chicken thighs: 230 calories, 11 grams total fat, 2 grams saturated fat, 120 milligrams cholesterol, 600 milligrams sodium.
Per serving, using chicken breast with skin: 290 calories, 17 grams total fat, 4 grams saturated fat, 100 milligrams cholesterol, 580 milligrams sodium.
Per serving, using skinless chicken breast: 220 calories, 8 grams total fat, 1 gram saturated fat, 90 milligrams cholesterol, 580 milligrams sodium.*

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Beef, Barley
and Vegetable Soup

Vegetable cooking spray
1 pound lean beef stew meat, visible fat trimmed
1 cup chopped onion
2/3 cup sliced celery
2/3 cup chopped carrot
1 clove garlic, minced
1 tablespoon flour
4 cups water
1 can (14-1/2 ounces) reduced-sodium beef broth
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
1 bay leaf
1 can (14-1/2 ounces) diced tomatoes, undrained
1 cup cut green beans (1-inch pieces)
1 cup cubed parsnips or potatoes
1/2 cup frozen peas
1/2 cup quick-cooking barley
Salt and pepper, to taste

Spray large Dutch oven with cooking spray; heat over medium heat until hot. Cook beef over medium heat until browned, 8 to 10 minutes. Add onion, celery, carrot and garlic; cook 5 minutes. Stir in flour; cook 1 minute. Add water, broth and herbs; heat to boiling. Reduce heat and simmer, covered, until beef is very tender, 1 to 1-1/2 hours.

Add tomatoes and liquid, green beans and parsnips; simmer, covered, until tender, about 10 minutes. Add peas and barley. Bring to a boil. Reduce heat and simmer, covered, until barley is tender, 10 minutes. Discard bay leaf; season to taste with salt and pepper. Makes 8 servings of about a cup.

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Approximate nutritional analysis per serving: 187 calories, 3.3 grams total fat, 1 gram saturated fat, 35.4 milligrams cholesterol, 153 milligrams sodium. *

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By Request by Catherine Kekoa Enomoto is a regular feature of the
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