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Sunday, December 21, 2014         

THE ELECTRIC KITCHEN


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3 stew recipes perfect for tasty winter respite


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Rainy days of winter have us yearning for comfort food, and nothing fits the bill like a steaming hot bowl of stew. We're sharing three very different recipes for stew this week, but each is hearty and tasty.

Ground peanuts and toasted rice adds a delicious, unique flavor dimension to our version of a local favorite, oxtail stew. Next, in a chicken stew recipe, Chinese parsley is simmered rather than simply used as a garnish, to delicious effect. And for the vegetarian crowd, the Greens and Lentil Stew proves that a meatless dish can be full of flavor and satisfying.

OXTAIL STEW (KARI KARI)

5 pounds oxtail pieces
5 tablespoons vegetable oil
1 tablespoon achiote seeds
1 onion, thinly sliced
2 cloves garlic, crushed
3 quarts water
1 tablespoon salt
1/2 cup rice
1/2 cup salted peanuts
1-1/2 pound long eggplants, cut in 1/2-inch lengths
1 pound long beans, cut in 2-inch lengths

In large sauce pot, brown oxtail pieces in 3 tablespoons of the oil. Remove oxtail; drain.

Heat remaining 2 tablespoons oil with achiote seeds for 2 minutes; strain and discard seeds. Saute onion and garlic in the achiote oil. Add oxtail pieces, 2 quarts of the water, and the salt; bring to boil. Lower heat and simmer for 2 1/2 hours. Skim excess fat.

In small skillet, toast rice over low heat until it is golden brown. Put rice in a blender; cover and blend to a powder. Remove rice and put peanuts into blender; cover and blend until peanuts are finely ground.

Add rice powder, ground peanuts, eggplants, beans and remaining 1 quart of water to stew. Bring to a boil, then lower heat and cook 15 more minutes. Serves 8.

Approximate nutritional information, per serving: 750 calories, 34 g fat, 10 g saturated fat, 155 mg cholesterol, greater than 1,000 mg sodium, 53 g carbohydrate, 10 g fiber, 3 g sugar, 62 g protein

CHICKEN STEW

2 pounds boneless, skinless chicken thighs
Flour
2 tablespoons vegetable oil
2 onions, chopped
1 small piece ginger root, sliced
2 cloves garlic, crushed
1 bunch cilantro (Chinese parsley), chopped
2 medium carrots, cut in 1-inch diagonal slices
3 potatoes, cut in 1-inch cubes
3 stalks celery, cut in 1-inch diagonal slices
2 large tomatoes, chopped
Salt and pepper, to taste
2 teaspoons Worcestershire sauce
1 cup water

Remove fat from chicken; cut meat into bite-size pieces. Coat chicken with flour. In large sauce pot, heat oil; brown chicken pieces. Remove and set aside.

Add onions, ginger and garlic; cook until onions are lightly browned. Add chicken and remaining ingredients; cover and bring to boil.

Lower heat and cook for about 45 minutes, or until potatoes are done. Serves 6.

Note: Add additional liquid as necessary.

Approximate nutritional information, per serving (not including salt to taste): 430 calories, 11g fat, 2 g saturated fat, 125 mg cholesterol, 200 mg sodium, 48 g carbohydrate, 7 g fiber, 7 g sugar, 36 g protein

GREENS AND LENTIL STEW

4 cups vegetable stock
1 cup dried red lentils, rinsed and sorted
2 cloves garlic, minced
1 onion, diced
1 tablespoon curry powder
1 to 2 small dried chili pepper, chopped
3 to 4 cups coarsely chopped dark leafy greens (collard greens or kale)
1-1/2 cups (1-inch size) okra pieces
2 tablespoons lemon juice
1 tablespoon nutritional yeast flakes
Salt, to taste

In large sauce pot, bring stock and lentils to boil. Reduce heat and simmer for 15 minutes, stirring frequently.

In nonstick skillet, saute garlic and onions in several tablespoons water. Add curry powder and chili pepper; cook, stirring constantly, for a minute. Add to lentils with greens and okra.

Simmer 15 minutes. Before serving, add lemon and yeast; season with salt. Serve over rice. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 270 calories, 2 g fat, no fat or cholesterol, greater than 500 mg sodium, 48 g carbohydrate, 20 g fiber, 8 g sugar, 19 g protein

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Find more Hawaiian Electric Co. recipes at www.heco.com.






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