THE ELECTRIC KITCHEN
Seafood salad is appropriate after rich holiday foods
THE ELECTRIC KITCHEN
Hawaiian Electric Co.
A LOT of people are talking about eating more salads these days -- perhaps because of New Year's resolutions to eat healthier, or because they need a reprieve from all the rich foods consumed during the holidays.
The Hawaiian Seafood Salad is a meal in itself -- fresh fish and vegetables served up local style! The Chinese Chicken Salad recipe was originally demonstrated on "The Electric Kitchen" cooking show by Joan Foley, a patient education nurse at the Spark Matsunaga Veteran's clinic. Joan shared healthy, yet ono, adaptations to favorite local recipes. We were all impressed with how the baked won ton strips were just as yummy and crunchy as any fried chips.
Hawaiian Seafood Salad
1 head lettuce or bunch or Romaine lettuce, torn
1 cucumber, thinly sliced
1 green pepper, thinly sliced
1/2 pound imitation crab, cut into bite-sized pieces
1 package (6 ounces) fried fishcake, slivered
1/4 cup minced onions
1 Maui onion
1/2 pound ahi or aku, cubed
1/2 pound ocean vegetable salad
1 tablespoon chopped limu kohu
1/2 tablespoon ground roasted kukui nuts
1 Hawaiian red pepper, seeded and minced
1/2 teaspoon Hawaiian salt
2 tablespoons sesame oil
1 tablespoon soy sauce
In a large salad bowl, combine lettuce, cucumber, green pepper, crab, fishcake and onions. Chill.
Combine remaining ingredients in separate bowl; mix well and chill.
Just before serving, combine fish mixture with salad greens; toss gently. Serves 8.
Approximate nutritional analysis, per serving (not including salt to taste): 160 calories, 5 g total fat, 0.5 g saturated fat, 25 mg cholesterol, 650 mg sodium, 14 g carbohydrate, 2 g fiber, 4 g sugar, 15 g protein.
Chinese Chicken Salad
1 whole (3 to 5 pounds) fryer chicken
1/2 large onion
4 cloves garlic, crushed
Roots from 1 bunch cilantro
1 cup celery leaves
1-inch piece fresh ginger root, crushed
1/4 of a lemon
Pepper to taste
Water
6 cups coarsely chopped won bok (celery cabbage)
1 medium red onion, chopped
1 cup sliced celery
1 cup peas
1/2 cup fat-free Oriental salad dressing
1/2 cup chopped dry roasted unsalted peanuts
1 to 2 bunches cilantro, chopped
» Baked Won Ton Strips:
1 package (10 ounce) won ton wrappers
Vegetable oil spray, as needed
Garlic powder, to taste
Rinse and remove excess fat from chicken. In a large stockpot, combine chicken, onion, garlic, cilantro roots, celery leaves, ginger, lemon and pepper; add enough water to cover chicken. Cover pot and bring to boil; lower heat and simmer 30 minutes.
Remove chicken from pot and drain. Cover chicken and refrigerate until chilled.
To make won ton strips: Preheat oven to 400 degrees. Slice won ton wrappers into strips and spread on baking sheet. Spray with vegetable oil spray and sprinkle with garlic powder. Bake 5 minutes, until brown and crisp.
Remove skin and bones from chicken; chop or shred meat. In large bowl, place won bok, chicken, onion, celery and peas; add dressing and toss gently. Top with peanuts, cilantro and won ton strips. Serves 10.
Approximate nutritional analysis, per serving (based on 5 pound whole chicken and NOT including won ton chips): 270 calories, 10 g total fat, 2.5 g saturated fat, 75 mg cholesterol, 200 mg sodium, 14 g carbohydrate, 3 g fiber, 5 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.