Weeknight dinners are made with ease


POSTED: Wednesday, April 29, 2009

Looking for new ideas for weeknight dinners? We're sharing several tried-and-true recipes that are both easy to prepare and easy on the budget.

The Easy and Tasty Pork Chops is a new recipe that's definitely a “;keeper.”; The Ground Turkey and Mushroom Stroganoff is based on an old-time favorite, but we altered it using ground turkey instead of ground beef, fat-free sour cream and reduced fat and sodium soup—and were pleased with the results.

The Spicy Chicken gets its flavor and heat from Yank Sing Chili Pepper Sauce, cooked up at the famous dim sum restaurant in San Francisco. You can find the sauce at most Asian grocery stores and in Chinatown. Happy cooking!

Ground Turkey and Mushroom Stroganoff

1-1/2 pounds ground turkey
1 tablespoon olive oil
1 onion, thinly sliced
1 tablespoon minced garlic
1 8-ounce container fresh mushrooms, sliced
3 cans (10.75 ounces each) Campbell's Healthy Request cream of mushroom soup
1 teaspoon paprika
1/2 cup beef broth
1 8-ounces container fat-free sour cream

In a large skillet or Dutch oven, brown ground turkey; drain excess fat.

Add olive oil, onions, and garlic; cook until onions are soft and transparent.

Add mushrooms and saute until tender.

Stir in mushroom soup, paprika and beef broth. Cover and simmer for 10 minutes.

Reduce heat to low and add sour cream; heat through but do not boil. Season to taste with salt and pepper. Serves 6.

Approximate nutritional analysis, per serving (not including salt to taste): 350 calories, 17 g total fat, 5 g saturated fat, 105 mg cholesterol, 850 mg sodium, 23 g carbohydrate, 2 g fiber, 7 g sugar, 26 g protein

Easy and Tasty Pork Chops

6 large pork chops, cut 1 inch thick
Salt and pepper to taste
1 medium onion, sliced
2 cloves garlic, minced
2 cans (14.5 ounces each) diced tomatoes
1 cup chicken broth
1 tablespoon thyme
1 teaspoon chili pepper flakes (optional)

Season the pork chops with salt and pepper.

In a large skillet or Dutch oven, brown the pork chops on both sides; drain excess fat.

Add remaining ingredients to the pork chops; cover and simmer until chops are tender, about one hour. Serves 6.

Approximate nutritional analysis, per serving (not including salt to taste): 380 calories, 22 g total fat, 8 g saturated fat, 115 mg cholesterol, 650 mg sodium, 9 g carbohydrate, 1 g fiber, 5 g sugar, 36 g protein

Spicy Chicken

4 to 5 cloves garlic, minced
1 tablespoon cornstarch
1/4 cup soy sauce
3 boneless and skinless chicken breasts, cut into bite-size pieces
1 tablespoon vegetable oil
1 to 2 tablespoons Yank Sing Chili Pepper Sauce
1 tablespoon minced green onion

In a large bowl, combine garlic, cornstarch, and soy sauce. Add chicken and marinate for 30 minutes.

Heat skillet on medium high, add oil and stir fry chicken.

Add chili pepper sauce and green onion; stir-fry for another minute. Serves 4.

Approximate nutritional analysis, per serving: 200 calories, 5 g total fat, 0.5 g saturated fat, 75 mg cholesterol, greater than 1,000 mg sodium, 4 g carbohydrate, no fiber, 1 g sugar, 32 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.