THE ELECTRIC KITCHEN
Glazed chicken is best baked
These recipes are old-time favorites from our files because they're tasty and easy to prepare.
For the chicken recipe, we offer some suggestions for reducing the fat content without sacrificing flavor. To save energy and time, double the recipe and serve any leftovers on top of a green salad for lunch or a light dinner the next day.
It's interesting to note that we found other versions of this chicken recipe that called for cooking it in a crock pot. We tried that approach, but were disappointed with the results -- the chicken lacked the nice glaze created when baked, and tasted more like stewed chicken.
Apricot Glazed Chicken
3 pounds chicken pieces (consider skinless, boneless chicken)
1 jar (10 ounces) apricot jam (consider low-sugar variety)
1 bottle (8 ounces) Russian or French dressing (consider reduced- or no-fat variety)
1 envelope (1 ounce) dry onion soup mix
Preheat oven to 350 degrees.
Place chicken, skin side up, on a rack in large baking pan. Combine remaining ingredients and pour over chicken. Bake 1 hour, basting occasionally with pan drippings. Serves 6.
Approximate nutritional analysis, per serving: 800 calories, 54 g total fat, 12 g saturated fat, 175 mg cholesterol, 950 mg sodium, 37 g carbohydrate, 1 g fiber, 5 g sugar, 43 g protein
Approximate nutritional analysis, per modified serving: 450 calories, 9 g total fat, 2 g saturated fat, 160 mg cholesterol, 950 mg sodium, 43 g carbohydrate, 1 g fiber, 11 g sugar, 50 g protein
While the chicken is cooking, you can prepare this easy salad. The recipe for papaya seed dressing makes much more than you'll need, but leftovers can be used with any green salad.
Lettuce and Papaya Salad
1 small head iceberg lettuce
1 head Manoa lettuce
1 firm ripe papaya
1/2 medium cucumber, sliced
Break lettuce into small pieces. Pare and slice papaya lengthwise. Put all ingredients into salad bowl. Toss and serve with Papaya Seed Dressing (recipe follows). Serves 6.
Approximate nutritional analysis, per serving: 400 calories, 37 g total fat, 2.5 g saturated fat, no cholesterol, 190 mg sodium, 18 g carbohydrate, 2 g fiber, 15 g sugar, 2 g protein.
Papaya Seed Dressing
1 cup vegetable or canola oil
1/3 cup tarragon vinegar
1 tablespoon lemon or lime juice
1/4 cup sugar
1/2 teaspoon salt
1/2 teaspoon dry mustard
1 tablespoon minced onion
1-1/2 tablespoons fresh papaya seeds
Put salad oil, vinegar, lemon juice, sugar, salt, mustard and onion into blender; cover and blend at high speed for 2 minutes. Add papaya seeds and blend until seeds are the size of coarsely ground pepper. Makes 1-1/2 cups.
Approximate nutritional analysis, per 2 tablespoons: 180 calories, 18 g total fat, 1 g saturated fat, 90 mg sodium, 5 g carbohydrate, 5 g sugar, no cholesterol or fiber or protein.
The Hawaiian Electric Co. compiles this column
as a community service, based on its archive of recipes.
The recipe database is available online at www.heco.com