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Cookbook packed with recipes, energy tips

By Hawaiian Electric Co.

LAST UPDATED: 2:41 a.m. HST, Nov 10, 2010

Juggling your family schedule yet want to make delicious and healthy meals? Hawaiian Electric Company's "Wiki Recipes -- Quick and Easy Favorites" is the cookbook for you. It is filled with recipes from our employees, families and friends. Plus, energy-saving tips are sprinkled throughout.

All proceeds from sales of the cookbook benefit Aloha United Way. Cookbooks are $10; they're available at Hawaiian Electric customer service offices or by mail. Mail orders will be shipped via U.S. Postal Service Priority Mail at the current flat-rate shipping cost ($4.90 for one to two copies, $10.70 for orders containing three to 10 copies). Call 543-4111.

Please make checks payable to HECO. For mail orders, please send the check and your order to Hawaiian Electric Co., Attn: AUW Cookbook (WAE-EA), P.O. Box 2750, Honolulu 96840.

Here's a sampling of what you'll find.

Easy "Rice Cooker" Chicken Jook

1 pre-cooked chicken breast (from store-bought rotisserie chicken), boned, skinned and shredded
1 handful dried, sliced shiitake mushrooms
2 stalks celery, chopped (optional)
1/2 teaspoon minced garlic (optional)
2 cans (14 ounces) chicken broth
1 round onion, chopped
1/2 teaspoon minced ginger root (optional)
3/4 cup uncooked rice (white or brown)
Salt or shoyu, to taste

Optional toppings: chopped lettuce, cabbage or green onions; crushed potato chips or potato sticks; chopped peanuts; or shelled soybeans

Put all ingredients in 10-cup rice cooker with optional warm settings. Add water up to 9-cup line.

Cook 3 hours on rice cooker warm setting for soup or 6 to 12 hours for jook. Add salt or shoyu to taste, then add toppings.

Makes 8 cups of jook, before adding optional toppings.

Approximate nutritional information, per serving (based on 8 servings and not including salt to taste): 100 calories, 0.5 g fat, 0 g saturated fat, 5 mg cholesterol, 500 mg sodium, 22 g carbohydrate, 2 g fiber, 2 g sugar, 4 g protein

White Clam Sauce for Pasta

3 cans (6.5 ounces) minced clams
1/4 cup olive oil
1/4 cup butter or margarine
2 cloves garlic, crushed
1 tablespoon chopped parsley
1/2 teaspoon salt

Drain clams, reserving 3/4 cup of liquid.

In saucepan, heat oil and butter. Saute garlic until golden; discard garlic. Stir in clam liquid, parsley and salt; bring to boil. Reduce heat. Simmer, uncovered, for 10 minutes.

Add clams; simmer 3 minutes. Makes 2 cups (about 4 servings). Serve over pasta.

Approximate nutritional information, per serving (based on 4 servings): 680 calories, 27 g fat, 9 g saturated fat, 55 mg cholesterol, 1000 mg sodium, 84 g carbohydrate, 5 g fiber, 2 g sugar, 23 g protein

Pork Chops Cacciatore

1 can (16 ounces) stewed tomatoes
1 package (about 1.25 ounces) dried spaghetti sauce mix
1 heaping tablespoon brown sugar
6 pork chops

Preheat oven to 350 degrees. In mixing bowl, combine stewed tomatoes, dried spaghetti sauce mix and brown sugar. Stir until well blended.

Place pork chops in 9-by-13-inch baking dish. Top with tomato mixture, then cover with foil and bake 40 to 50 minutes (depending on thickness of pork chops). Serves 6.

Note: Can be served on plain buttered couscous.

Approximate nutritional information, per serving: 330 calories, 20 g fat, 7 g saturated fat, 75 mg cholesterol, 650 mg sodium, 14 g carbohydrate, 1 g fiber, 8 g sugar, 21 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

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