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Thursday, July 31, 2014         

THE ELECTRIC KITCHEN


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Try these healthy dishes, courtesy of diabetes group


POSTED:
LAST UPDATED: 03:59 a.m. HST, Sep 13, 2011



An estimated 113,000 people in Hawaii have diabetes, and babies born in Hawaii after 2000 have a 50 percent chance of developing diabetes in their lifetime. Join the American Diabetes Association in its 12th Annual Step Out Walk to Fight Diabetes on Saturday at Kapiolani Park.

The walk begins at 8 a.m. Saturday at Kapiolani Park, with registration at 7 a.m. Call 947-5979 or visit www.diabetes.org/stepouthawaii.

Bring the family and enjoy live entertainment, games for the keiki and a health fair. In the meantime, enjoy these tasty, healthy recipes courtesy of the association.

GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA

»» Salsa:

1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion? teaspoon lemon zest
1 tablespoon fresh lemon juice1 teaspoon canola oil

»» Chicken:

1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry, and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters

Combine salsa ingredients in small bowl and set aside.

Combine canola oil, curry powder, sugar, pepper and salt. Brush over chicken and marinate 15 minutes. Coat grill pan with cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook for 4 minutes on each side or until no longer pink inside and juices run clear.

Transfer to serving platter. Squeeze lemon juice over chicken and serve with salsa. Serves 4.

Approximate nutritional information, per serving: 205 calories, 65 calories from fat, 7 g total fat, 1.1 g saturated far, 0 g trans fat, 65 mg cholesterol, 175 g sodium, 11 g total carbohydrates, 1 g dietary fiber, 9 g sugars, 26 g protein

SEARED SCALLOPS WITH MINT PESTO

»» Pesto:

1/3 cup lightly packed fresh mint? cup lightly packed fresh flat-leaf parsley2 tablespoons almonds, toasted and chopped2 tablespoons grated Parmesan cheese2 tablespoons water1 tablespoon lemon juice2 cloves garlic, minced1/8 teaspoon salt1/8 teaspoon black pepper

»» Scallops:

6 sea scallops (8 to 10 ounces total)
1/8 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon olive oil
1 cup fresh watercress or spinach

In food processor, combine pesto ingredients. Cover and process until nearly smooth. Set aside.

Rinse scallops and pat dry with paper towels. Sprinkle with salt and pepper.

In large nonstick skillet, heat oil over medium-high heat. Add scallops; cook 4 to 5 minutes or until scallops are opaque, turning once halfway through cooking.

Serve scallops and pesto over watercress. Serves 2.

Approximate nutritional information, per serving: 189 calories, 8 g total fat, 2 g saturated fat, 42 mg cholesterol, 536 mg sodium, 7 g carbohydrates, 1 g fiber, 23 g protein
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More Hawaiian Electric Co. recipes are available at www.heco.com.






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