THE ELECTRIC KITCHEN
Beat the heat -- do your cooking outside
WITH longer days and warmer weather, summer's the perfect time to cook on the outdoor grill and enjoy our island scenery. A cookout can help you save money on your electric bill too -- it keeps the kitchen cool and it eases the temptation of running the air conditioner.
We asked some of our employees known for being great cooks to share their favorite tried-and-true for recipes for the grill, and they happily obliged.
These recipes are quick and easy, require minimum time in the kitchen and provide maximum yummy results.
Peanut Butter Chicken
5 pounds boneless, skinless chicken thighs
1 cup sugar
1 cup soy sauce
1 tablespoon chili-garlic sauce
1 tablespoon creamy peanut butter
1 tablespoon white miso
2 tablespoons mirin (Japanese sweet rice wine)
1/2 cup chopped green onions
6 cloves garlic, pressed through garlic press
6 slices ginger, pressed through garlic press
Combine marinade ingredients. Marinate chicken overnight in refrigerator.
Grill on an outdoor grill. Serves 10.
Approximate nutritional analysis, per serving: 400 calories, 10 g total fat, 2.5 g saturated fat, 200 mg cholesterol, greater than 2,000 mg sodium, 26 g carbohydrate, 1 g fiber, 25 g sugar, 48 g protein.
1-3/4 pounds flank steak or London broil
2 teaspoons salt
1 teaspoon pepper
1 teaspoon Italian seasoning
2 cloves garlic, crushed
1 small onion, chopped
2 tablespoons white wine vinegar
1/4 cup vegetable oil
Combine marinade ingredients. Score meat on both sides and marinate in refrigerator overnight.
Grill or broil 3 inches from heat for 5 minutes, or to desired doneness.
Slice meat diagonally across grain, into thin strips. Serves 6.
Approximate nutritional analysis, per serving: 320 calories, 23 g total fat, 7 g saturated fat, 60 mg cholesterol, greater than 850 mg sodium, 3 g carbohydrate, no fiber, 1 g sugar, 23 g protein.
Carry Along Shrimp or Chicken
3 pounds shrimp (16 to 20 per pound) or 3 pounds boneless and skinless chicken thighs
1 cup mayonnaise
2 tablespoons sugar
1 tablespoon oyster sauce
2 tablespoons minced garlic
2 tablespoons lemon pepper
1 tablespoon finely chopped parsley
1 tablespoon rice vinegar or lemon juice
If using shrimp, remove legs, but leave shell intact. Cut shrimp along outer curved edge, being careful not to cut all the way through.
Whisk together marinade ingredients, pour over shrimp or chicken and marinate for at least 1 hour.
Place shrimp or chicken into a "carry-along" container (an ice chest, for example) and take it with you to your gathering. Cook on an outdoor grill. Serves 6.
Approximate nutritional analysis, per serving, using shrimp: 560 calories, 38 g total fat, 6 g saturated fat, 200 mg cholesterol, 775 mg sodium, 6 g carbohydrate, no fiber, 4 g sugar, 45 g protein.
Approximate nutritional analysis, per serving, using chicken: 460 calories, 31 g total fat, 4.5 g saturated fat, 350 mg cholesterol, about 1,000 mg sodium, 6 g carbohydrate, no fiber, 4 g sugar, 36 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com