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Herbs perk up a trio of fast-cooking dishes


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POSTED: Wednesday, December 09, 2009

On Saturday, join the O'ahu Master Gardeners and Urban Garden Center 'Ohana Volunteers at the Pearl City Urban Garden Center for a crash course on the poinsettia.

From 9 a.m. to noon, learn about the colors and forms of poinsettias and how to care for them. A poinsettia and herb sale will support the Oahu Master Gardeners. Call 453-6055 or 453-6050, e-mail .(JavaScript must be enabled to view this email address) or visit www.ctahr.hawaii.edu/ougc.

Here are a few recipes featuring herbs.

 

CHICKEN WITH FRESH BASIL

1/2 pound boneless chicken breast
15 fresh basil leaves
3 kaffir lime leaves (optional)
2 tablespoons vegetable oil
3 cloves garlic, chopped
1/2 cup thinly sliced straw mushrooms
1/4 cup shredded bamboo shoots or jicama
3 tablespoons oyster sauce
2 to 4 red chili peppers, seeded and chopped (optional)
2 cups chopped red cabbage (optional)

Cut chicken into 2-inch strips. Cut basil and lime leaves into very thin strips.

In wok, heat oil, lime leaves and garlic on high heat until oil bubbles. Add chicken, mushroom, bamboo shoots, oyster sauce and chili pepper. Stir-fry 5 minutes. Mix in basil and serve on bed of cabbage. Serves 2.

Approximate nutritional analysis, per serving: 340 calories, 16 g total fat, 1.5 g saturated fat, 65 mg cholesterol, 450 mg sodium, 19 g carbohydrate, 5 g fiber, 9 g sugar, 32 g protein

 

PLUM TOMATO, GARLIC AND BASIL SAUCE

1-1/2 pounds (about 6) firm plum tomatoes
Bowl of ice water
1 tablespoon extra-virgin olive oil
1 tablespoon minced garlic
1/4 cup white wine
1/4 cup chopped fresh sweet basil leaves
Salt and white pepper, to taste

Cut out stem of each tomato and cut an X into their bottoms. Drop into boiling water 1 to 2 minutes or until skins split. Remove and immediately place in ice water. Peel skin and cut tomatoes into halves. Squeeze out seeds; dice.

Heat skillet, add oil and garlic, saute until lightly brown. Add white wine; reduce by half.

Add tomatoes and basil; reduce heat and simmer 10 to 15 minutes. Add salt and pepper to taste.

Approximate nutritional analysis, per serving (not including salt to taste): 50 calories, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 5 mg sodium, 5 g carbohydrate, 1 g fiber, 3 g sugar, 1 g protein

 

TRI TIPS ON ROSEMARY SKEWERS

8 to 10 large rosemary stems
2 pounds tri tip or other beef fillets, cubed
» Rosemary Rub:
1 tablespoon garlic powder
2 tablespoons onion powder
1 tablespoon chopped rosemary leaves
1 teaspoon salt
1 teaspoon fresh ground pepper

Remove rosemary leaves from stems, leaving 1 to 2 inches leaves on end. (Save removed leaves for rub.) Make other end of stem into a point. Thread beef onto rosemary stem skewers, leaving a little space between chunks.

Combine rub ingredients. Sprinkle over meat; let stand 15 minutes to an hour. Grill to desired doneness. Serves 4.

Approximate nutritional analysis, per serving: 400 calories, 20 g total fat, 7 g saturated fat, 150 mg cholesterol, 700 mg sodium, 5 g carbohydrate, 1 g fiber, 2 g sugar, 49 g protein

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