THE ELECTRIC KITCHEN
Paniolo theme calls for stew cook-off
THE ELECTRIC KITCHEN
Hawaiian Electric Co.
IN KEEPING with its 60th-anniversary theme, "Na Paniolo Nui O Hawaii -- The Great Cowboys of Hawaii," the Aloha Festivals has invited amateur chefs to enter the Paniolo Heritage Stew Cook-Off, to be held Sunday at Bishop Museum.
The cook-off celebrates an island staple that continues to fuel the hard work of Hawaii's ranching industry.
Come sample the finalists' recipes and enjoy live entertainment, including Blaine Kia, Kekaniwai and country western dance. There will also be games, food, craft demonstrations and sales, as well as paniolo craft displays. Wear your 2006 Aloha Festival ribbon for $2 off museum admission
Hungry now for some homemade beef stew? Here are a couple of tasty recipes from our files. Use a pressure cooker to save time and energy when making these recipes or any recipe that requires long simmer times. As a rule, a pressure cooker will reduce the cooking time by two-thirds. That means you can make a pot of stew with tender, flavorful meat in about an hour!
Beef Curry Stew
2 tablespoons butter or margarine
2-1/2 pounds beef stew meat
1 clove garlic, minced
2 teaspoons salt
1/4 teaspoon pepper
2-1/2 quarts water
3 stalks celery
2 carrots, pared
2 potatoes, pared
1 onion, cut into wedges
1-1/2 tablespoons curry powder
1/2 cup flour dissolved in 1 cup water
In a large saucepan, melt butter and brown meat. Add garlic, salt and pepper. Add water; cover and simmer 2 hours or until meat is tender.
Cut celery, carrots and potatoes into 1-1/2 inch pieces. Add vegetables and curry powder to stew; cover and simmer 20 to 30 minutes.
Slowly stir flour-water mixture into stew. Cook, stirring constantly, until mixture thickens. Serves 8.
Approximate nutritional analysis, per serving: 410 calories, 21 g total fat, 9 g saturated fat, 100 mg cholesterol, 700 mg sodium, 26 g carbohydrate, 3 g fiber, 3 g sugar, 27 g protein.
Hawaiian Stew
3 pounds chicken or beef, in bite-sized pieces
6 cloves garlic, crushed
1 tablespoon salt
4 carrots, pared
5 potatoes, pared
2 quarts water
1 can (8 ounces) tomato sauce
1 onion
6 stalks celery
1/4 cup soy sauce
1/2 cup flour dissolved in 1 cup water
In a large saucepan or dutch oven, brown meat and garlic, adding 1 tablespoon vegetable oil if meat is very lean. Sprinkle with salt.
Slice carrots diagonally and cut each potato into 6 pieces.
Add water, tomato sauce and carrots to meat pot. Bring to boil and cook rapidly 10 minutes. Add potatoes, lower heat and cook 15 minutes.
Cut onion into wedges; slice celery diagonally. Stir into stew; cover and cook for 1-1/2 hours, or until meat is tender.
Stir in soy sauce, then flour-water mixture. Cook until gravy thickens, stirring constantly. Serves 8.
Approximate nutritional analysis, per serving (using beef): 550 calories, 22 g total fat, 9 g saturated fat, 105 mg cholesterol, greater than 1,500 mg sodium, 54 g carbohydrate, 6 g fiber, 6 g sugar, 35 g protein.
Approximate nutritional analysis, per serving (using chicken): 490 calories, 11 g total fat, 3 g saturated fat, 105 mg cholesterol, greater than 1,500 mg sodium, 54 g carbohydrate, 6 g fiber, 6 g sugar, 42 g protein.
Taro Stew
1/4 cup flour
1/2 teaspoon salt
Dash pepper
2 pounds stew meat
2 tablespoons vegetable oil
1 onion, chopped
1 small piece ginger root, crushed
1 clove garlic, crushed
2 Hawaiian chili peppers, seeded and minced
1/2 teaspoon peppercorns
5 cups water
2 large carrots, pared
2 pounds taro, pared
1 cup chopped green onions
1 teaspoon Hawaiian salt
Poi to thicken, if desired
Combine flour, salt and pepper. Dredge meat in flour mixture. Heat oil in large saucepan; brown meat.
Stir in onion, ginger, garlic, peppers and peppercorns. Add water; cover and simmer 2 hours or until meat is tender.
Cut carrots and taro into 1-inch pieces. Add to stew; cover and simmer 30 to 40 minutes.
Add green onions and salt just before serving. Thicken stew with poi. Serves 6.
Approximate nutritional analysis, per serving (not including poi to thicken): 500 calories, 24 g total fat, 8 g saturated fat, 95 mg cholesterol, 600 mg sodium, 44 g carbohydrate, 7 g fiber, 3 g sugar, 29 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.