THE ELECTRIC KITCHEN
Easy meals please both cook and kids
Most kids are back in school now and that means busy weeknights with little time for cooking. We found some old-time favorites that are easy on the cook, easy on the kids, and easy on the budget. Double up the recipes and you'll have enough leftovers for another night. That's a time and energy-saver for the cook and a treat for the family, since these recipes taste just as good or better the next day!
Spanish Rice
2 slices bacon, chopped
1/2 pound ground beef (optional)
1/2 cup chopped onion
1/2 cup chopped green pepper
3/4 teaspoon salt
1/4 teaspoon pepper
1 bay leaf
2 cups canned whole tomatoes with liquid or 1-1/2 cups tomato sauce
3 cups cooked rice
Saute bacon, beef, onion and green pepper; drain fat.
Add salt, pepper, bay leaf, tomatoes or tomato sauce. Simmer 5 to 10 minutes. Remove bay leaf. Stir in rice until heated through. Serves 6.
Approximate nutritional analysis, per serving (with beef): 230 calories, 8 g total fat, 3 g saturated fat, 30 mg cholesterol, 700 mg sodium, 29 g carbohydrate, 2 g fiber, 4 g sugar, 12 g protein.
Approximate nutritional analysis, per serving (without beef): 170 calories, 4 g total fat, 1 g saturated fat, 5 mg cholesterol, 700 mg sodium, 29 g carbohydrate, 2 g fiber, 4 g sugar, 4 g protein.
10-Minute Stroganoff
1-1/2 pounds ground beef or turkey
8 ounces sliced mushrooms
1 large onion, thinly sliced
1 can (10-3/4 ounces) cream of mushroom soup
16 ounces sour cream
Garlic salt, optional
Pepper, optional
In a large saucepan, saute ground beef over medium high heat; drain fat. Add mushrooms and onion and cook for 3 minutes or until onions are translucent. Reduce heat to medium and add remaining ingredients; simmer for 5 minutes. Serve over rice, noodles, or boiled potatoes. Makes 6 servings.
Approximate nutritional analysis per serving (not including optional garlic salt): 470 calories, 36 g fat, 17 g saturated fat, 110 mg cholesterol, 450 mg sodium, 10 g carbohydrate, 1 g fiber, 2 g sugar, 26 g protein
Ground Beef Stew
2 tablespoons vegetable oil
1/2 teaspoon minced ginger
1/4 teaspoon minced garlic
1-1/2 pounds ground beef or turkey
1 can (8 ounces) tomato sauce
1 tablespoon soy sauce
2 teaspoons salt
1/2 teaspoon sugar
1/8 teaspoon pepper
2 stalks celery
1 medium carrot
2 medium potatoes, cubed
1 onion, cubed
2 cups water
1 tablespoon cornstarch
1 tablespoon water
In large saucepan, saute ginger and garlic. Add ground beef and cook until browned; drain fat.
Stir in tomato sauce, soy sauce, salt, sugar and pepper. Bring to boil.
Cut celery and carrot into 1/2-inch pieces. Stir in vegetables and 2 cups water. Cover and simmer until vegetables are tender.
Combine cornstarch with the 1 tablespoon water; stir into stew. Cook, stirring constantly, until mixture thickens. Serves 6.
Approximate nutritional analysis, per serving: 330 calories, 16 g total fat, 5 g saturated fat, 75 mg cholesterol, greater than 1,250 mg sodium, 20 g carbohydrate, 3 g fiber, 4 g sugar, 25 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.