THE ELECTRIC KITCHEN
Classic recipes still tease the taste buds
LAST MONTH we shared some old-time family favorites like Sloppy Joes and Spanish Rice, and this stirred up a lively conversation about other favorites.
"My kids love chili and spaghetti." "My kids think I'm the greatest cook when I make baked chicken."
So we're giving equal time to these tried-and-true favorites. The chili recipe was shared with us by Aloha Aina Café on our former cooking show, "The Electric Kitchen." Sadly, Aloha Aina Café closed last summer -- the café was an extension of the farm MA'O Organic Fruits and Vegetables, and served delicious, healthful foods, using organically grown produce. They knew how to make healthy foods taste ono. You can still find MA'O produce at the Kapiolani Community Collete farmers' market and several retail outlets.
We love recipes for meals that cook in the oven, like the baked chicken and the baked spaghetti recipes. You can pop the dish in the oven and prepare the rest of the meal while it cooks. To make the most of the oven's energy use, consider doubling the recipe and serving the leftovers for a second meal later in the week, or freeze it for use on a day when you're just too tired or busy to cook.
This chili is ono-licious over "hapa" (half-brown, half-white) rice or it can be added to Mexican wraps and tostada salads.
Aloha Aina Café Turkey Chili
2 pounds ground turkey
1-1/2 onions, chopped
1/2 cup chopped green, yellow, or red bell pepper
1-1/2 teaspoons dried ground cumin
1 tablespoon dried oregano (or 3 tablespoons fresh thyme)
3 large cloves garlic, crushed
3 tablespoons chili powder
1 tablespoon paprika
1 cup stewed, diced tomatoes
2 cups tomato sauce
1 cup black beans
2 cups kidney beans
2 cups water
1 jalapeño pepper, finely chopped (optional) or crushed red pepper flakes, to taste
In a large pot, brown turkey. Add onions and bell peppers; sauté until translucent. Stir in cumin, oregano and garlic. Add chili powder and paprika. Stir in stewed tomatoes, tomato sauce, beans and water; bring to a boil. Reduce heat and simmer 30 to 40 minutes.
For a hotter chili, add jalapeño, or for just a little hotness, add red pepper flakes to taste. Serves 12.
Approximate nutritional analysis, per serving: 250 calories, 12 g total fat, 3.5 g saturated fat, 50 mg cholesterol, 500 mg sodium, 19 g carbohydrate, 6 g fiber, 4 g sugar, 17 g protein
Easy Baked Chicken
1 cup regular or reduced-fat mayonnaise
3 tablespoons lemon juice
1 teaspoon garlic salt
1/2 teaspoon pepper
5 pounds boneless, skinless chicken thighs
2 cups crushed cornflakes
Preheat oven to 350 degrees.
Combine mayonnaise, lemon juice, garlic salt and pepper. Coat chicken with mayonnaise mixture, then roll in crumbs. Place on rack in large baking pan. Bake 1 hour or until done. Serves 10.
Approximate nutritional analysis, per serving (using regular mayonnaise): 450 calories, 26 g total fat, 4.5 g saturated fat, 195 mg cholesterol, 500 mg sodium, 5 g carbohydrate, no fiber or sugar, 45 g protein
Approximate nutritional analysis, per serving (using reduced-fat mayonnaise): 330 calories, 12 g total fat, 3 g saturated fat, 190 mg cholesterol, 550 mg sodium, 9 g carbohydrate, no fiber, 2 g sugar, 45 g protein
Easy Baked Spaghetti
3 tablespoons vegetable oil
2 medium onions, chopped
1 clove garlic, minced
1 pound lean ground beef
1-1/2 teaspoons salt
Dash of pepper
1 can (1 pound, 13 ounces) tomatoes
1 teaspoon chili powder
1 package (8 ounces) spaghetti, uncooked
1 cup water
1 cup shredded Italian-blend cheese
Heat oil in large skillet; add onions and garlic. Cook slowly 5 minutes. Add ground beef and cook until lightly browned; drain excess oil.
Add seasonings and tomatoes. Cover, simmer 30 minutes.
Preheat oven to 325 degrees.
Remove garlic and add water. Break half of spaghetti into well-greased 2-quart casserole. Pour half of sauce over spaghetti and sprinkle with half of cheese. Add remaining spaghetti and sauce and top with cheese. Bake, covered, 25 minutes. Uncover and bake 25 minutes more or until brown. Serves 6.
Approximate nutritional analysis, per serving: 380 calories, 13 g total fat, 3 g saturated fat, 50 mg cholesterol, 950 mg sodium, 38 g carbohydrate, 4 g fiber, 6 g sugar, 28 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