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You can keep your cool with hearty 1-dish meals


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POSTED: Wednesday, September 30, 2009

In Hawaii, October is typically one of the warmest months of the year. It's also Energy Awareness Month.

To spotlight the month, we're highlighting favorite recipes that use small appliances available in most kitchens. These one-dish recipes require little preparation and use about a third less energy to cook than the stovetop or oven.

For more energy-saving ideas, check out our “;Live Energy Lite”; celebration on Saturday. It's a family-friendly event that includes live entertainment, interactive exhibits, games and prizes.

 

MICROWAVE TOFU TURKEY HASH

6 shiitake mushrooms, soaked
1 block (20 ounce) soft tofu, cut in half lengthwise
2 tablespoons soy sauce
1 pound ground turkey
3 tablespoons oyster sauce
1/2 cup chopped green onions
1/4 cup chopped cilantro
1 teaspoon sesame oil
1 egg, beaten
Dash garlic salt
Dash pepper

Remove and discard mushroom stems; sliver caps.

               

     

 

LIVE ENERGY LITE

        » Where: Pearlridge Center, Uptown center court
       

» When: 10 a.m. to 3 p.m. Saturday

       

» Call: 543-7511 or visit www.heco.com

       

Drain tofu halves well; place in bottom of a microwave-safe dish. Pour soy sauce over tofu.

Combine remaining ingredients; spoon over tofu and pat lightly. Cover dish with microwave-safe wrap and microwave on high power for about 10 minutes or until turkey is cooked. Serves 6.

Approximate nutritional analysis, per serving: 250 calories, 15 g total fat, 3 g saturated fat, 100 mg cholesterol, 500 mg sodium, 5 g carbohydrate, 2 g fiber, 1 g sugar, 26 g protein

 

KAYAKU GOHAN

2 cups rice
1/3 cup soy sauce
2 tablespoons sake (Japanese rice wine)
3/4 cup diced chicken
1 package (10 ounces) frozen peas and carrots
1 can (13-3/4 ounces) chicken broth
1 aburage (Japanese fried soy bean curd), diced

Rinse rice and soak in water to cover for 30 minutes.

Combine soy sauce and sake; pour over chicken; let stand for 20 minutes.

Put frozen vegetables under warm running water to separate them.

Drain rice; put rice and chicken broth into inset pan of automatic rice cooker, or saucepan. Mix in chicken, marinade, vegetables, and aburage.

Cook until rice is tender. Toss lightly before serving. Makes 6 servings.

Approximate nutritional analysis, per serving: 320 calories, 3 g total fat, 1 g saturated fat, 20 mg cholesterol, 1180 mg sodium, 57 g carbohydrate, 3 g fiber, 3 g sugar, 13 g protein

 

POT ROAST OF BEEF

3 potatoes, peeled and thinly sliced
3 carrots, peeled and thinly sliced
3 pounds beef brisket, rump roast, or pot roast
1/2 teaspoon garlic salt
1/4 teaspoon pepper
1/2 teaspoon minced garlic
1 envelope (1-3/8 ounces) dry onion soup mix
1/2 cup water

Place potatoes and carrots in the bottom of a crock pot or slow cooker.

Season beef with garlic salt, pepper, and garlic; place in crock pot.

Combine onion soup and water, pour over beef.

Cover and cook on low heat for 10 to 12 hours or on high heat for 5 to 6 hours.

Remove roast and vegetables from crock pot. For gravy, thicken juices with a slurry of cornstarch and water. Makes 6 servings.

Approximate nutritional analysis, per serving: 800 calories, 50 g total fat, 20 g saturated fat, 185 mg cholesterol, 600 mg sodium, 40 g carbohydrate, 5 g fiber, 4 g sugar, 45 g protein

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For more Hawaiian Electric Co. recipes, visit www.heco.com.