THE ELECTRIC KITCHEN
Handy 1-pot meals carry loads of local flavor
Our recipe for sukiyaki is a perfect weekday meal -- yummy and satisfying, easy to prepare, with everything you need for a well-rounded meal cooked in one skillet! It made us realize that several local favorites would qualify as one-pot-meals.
We even found a recipe for Nikomi Gohan (Japanese Rice with Beef and Vegetables) that can be cooked in a rice cooker -- what could be easier?
2 cups rice
4 dried mushrooms, soaked
1/2 pound beef
1/2 cup slivered carrot
1/2 cup slivered konnyaku (Japanese jelly-like cake made from a tuber)
1/2 cup slivered gobo (burdock root)
2-1/2 cups water
2 tablespoons soy sauce
2 tablespoons sake (Japanese rice wine)
1-1/2 teaspoons salt
Rinse and drain rice; cut mushrooms and beef in strips.
In a saucepan, combine rice, mushrooms and beef with remaining ingredients; mix well. Cover and bring to a boil on high heat; continue cooking on low heat until rice is tender, about 30 minutes. Mix well. Serves 6.
Note: May be cooked in an automatic rice cooker. Allow 30 minutes steaming time.
Approximate nutritional analysis, per serving: 400 calories, 5 g total fat, 5 g saturated fat, 50 mg cholesterol, 1,000 mg sodium, 60 g carbohydrate, 2 g fiber, no sugar, 24 g protein.
1 tablespoon butter
2 cups sliced chicken or beef
1 can (1 pound, 3 ounces) bamboo shoots, sliced
1 can (5-3/4 ounces) button mushrooms, drained OR
10 dried shiitake mushrooms, soaked, stems removed, and sliced
1 can (14 ounces) shirataki (Japanese noodles made from a tuber), drained
1/3 cup raw sugar
1 cup chicken broth
1/2 cup soy sauce
1/4 cup sake
1 block (20 ounces) firm tofu, cubed
1 bunch watercress, cut in 1-inch lengths
1 onion, sliced
In a skillet, melt butter; sauté meat. Add bamboo shoots, mushrooms and shiratake. Sauté for 2 minutes. Add raw sugar, broth, soy sauce and sake. Bring to boil. Add tofu, watercress and onion. Cook 2 more minutes. Serves 6.
Approximate nutritional analysis, per serving: 400 calories, 21 g total fat, 6 g saturated fat, 75 mg cholesterol, greater than 1,500 mg sodium, 24 g carbohydrate, 4 g fiber, 15 g sugar, 30 g protein.
Garlic Chicken and Choi Sum
4 pounds boneless skinless chicken thighs
3 bunches choi sum
2 tablespoons vegetable oil
1 small bulb garlic, mince all except 4 cloves
1 cup oyster sauce
1 can (14-1/2 ounces) chicken broth
1/2 cup soy sauce
2 packets (0.35 ounce size) bonito dashi (fish-flavored soup base)
1/4 cup cooking sherry
3 Hawaiian red peppers, seeded and minced
3 tablespoons cornstarch
Cut chicken into 2-inch pieces. Cut choi sum into 3-inch lengths; separate stems and leaves.
In a wok, heat oil. Brown 4 cloves garlic with chicken. Add oyster sauce, 1/2 can of the broth, soy sauce, dashi, minced garlic, sherry and red peppers; cook 10 minutes.
Combine cornstarch and remaining 1/2 can broth. Stir into chicken mixture; cook until thickened. Add choi sum stems; cook 2 minutes. Add choi sum leaves. Serves 10.
Approximate nutritional analysis, per serving: 310 calories, 11 g total fat, 2 g saturated fat, 150 mg cholesterol, greater than 1,700 mg sodium, 11 g carbohydrate, 3 g fiber, 4 g sugar, 42 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