THE ELECTRIC KITCHEN
Family favorites are worth another look
THE ELECTRIC KITCHEN
Hawaiian Electric Co.
THIS WEEK we're sharing old-time, almost forgotten family favorites. When was the last time you had a Sloppy Joe? Kids young and old love to eat them and the best part is they're easy to prepare, perfect for a weekday meal. Sloppy Joes are great for parties, too -- you can double or triple the recipe and keep the meat warm in a slow-cooker.
Chicken Casserole is a true one-dish meal, with chicken, rice and broccoli all in one pan. It's a great way to use leftover rotisserie chicken. This recipe was shared with us by a firefighter on an episode of "The Electric Kitchen," so you know it's got to be ono!
Lastly, this Spanish Rice recipe is more local-style, including meat and cheese. It's often served as a main course, whereas classic Spanish Rice is usually served as a side dish.
Sloppy Joes
1 tablespoon vegetable oil
1 pound ground beef or turkey or chicken
1 medium onion, chopped
1 clove garlic, minced
1/2 cup chopped celery
1 teaspoon salt
Dash pepper
1 tablespoon Worcestershire sauce
1/2 cup ketchup
6 hamburger buns, split
3 tablespoons butter or margarine
In a skillet, brown meat in oil and cook until crumbly; drain oil. Add onion, garlic, and celery; cook until tender. Add seasonings and ketchup; lower heat and simmer 20 minutes.
Heat buns and spread with butter. Pour hamburger mixture over buns. Serves 6.
Approximate nutritional analysis, per serving: 475 calories, 10 g total fat, 4.5 g saturated fat, 100 mg cholesterol, greater than 1,000 mg sodium, 40 g carbohydrate, 5 g fiber, 3 g sugar, 51 g protein.
Chicken Casserole
1 can (10-3/4 ounces) low-fat cream of mushroom soup
1 package (0.9 ounce) dry onion soup mix
2 cups water
4 cups cooked brown rice
2 pounds boneless skinless chicken breasts, cooked and cubed
1 pound frozen broccoli flowerets, blanched
2 cups shredded low-fat cheese (Monterey/cheddar blend)
Preheat oven to 350 degrees.
In a saucepan, combine soup, soup mix and water; heat a few minutes.
In a baking dish, layer rice, chicken and broccoli. Pour soup mixture over top; sprinkle with cheese. Cover and bake 30 minutes. Uncover and bake 10 more minutes. Serves 6.
Approximate nutritional analysis, per serving: 370 calories, 17 g total fat, 6 g saturated fat, 50 mg cholesterol, 1,500 mg sodium, 36 g carbohydrate, 2 g fiber, 6 g sugar, 36 g protein.
Spanish Rice with Ground Meat
3/4 pound ground beef, turkey or chicken
2 tablespoons vegetable oil
1 clove garlic, minced
1/4 cup EACH chopped celery, onion and green pepper
1 can (1 pound) tomatoes
1 can (8 ounces) tomato sauce
2 teaspoons salt
1 teaspoon chili powder
1/2 bay leaf
1 cup rice
2 cups meat stock or bouillon
1/2 cup grated cheese
In a skillet, brown meat in oil; drain excess oil. Add garlic, celery, onion and green pepper; cook 3 minutes.
Add tomatoes, tomato sauce and seasonings. Cover and simmer 10 minutes.
Combine rice and stock in separate saucepan; cover and bring to boil on high heat, then simmer on low heat 10 minutes.
Preheat oven to 350 degrees. Grease a baking dish.
Combine rice and meat in baking dish. Top with cheese. Bake 30 minutes. Serves 6.
Approximate nutritional analysis, per serving: 400 calories, 22 g total fat, 10 g saturated fat, 70 mg cholesterol, 950 mg sodium, 30 g carbohydrate, 2 g fiber, 9 g sugar, 19 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.
