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THE ELECTRIC KITCHEN


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Easy recipes cut down energy usage but not flavor

By Hawaiian Electric Co.

POSTED:
LAST UPDATED: 02:25 p.m. HST, Aug 05, 2011



Kanu Hawaii's July Energy Challenge encourages us to reduce household combined electricity and gasoline use by 25 percent.

This week Kanu Hawaii, a group that encourages energy efficiency, focuses on reducing energy use from appliances. With that in mind, we've collected easy recipes with minimal cooking time and maximum flavor.

For more ideas, visit www.kanuhawaii.org.

Cool Avocado Mango Ceviche

1 pound fresh mahimahi (or other firm white fish such as marlin), skinned, deboned and cut into 1/2-inch cubes

1/2 sweet red onion, finely diced

1-1/2 cups cherry tomatoes, seeded and chopped

2-1/2 teaspoons kosher salt

1/2 teaspoon dried oregano

1 small jalapeño pepper, seeded and diced (optional)

3/4 cup lime juice

1/4 cup lemon juice

1/4 cup finely chopped cilantro

1 avocado, cut into 1/2-inch cubes (about 1 cup)

1/2 cup diced mango

In glass or ceramic casserole dish, place fish, onion, tomatoes, salt, oregano and jalapeño if using. Add lime and lemon juice.

Stir all ingredients gently until combined. Let sit covered in refrigerator for 1 hour, then stir.

Let sit another 1½ hours. Fish should be white rather than translucent.

Drain marinade and gently mix in cilantro, avocado and mango. Serve with warm tortillas or tortilla chips. Serves 4 to 6.

Approximate nutritional information, per serving (based on 6 servings): 160 calories, 7 g fat, 1 g saturated fat, 35 mg cholesterol, 850 mg sodium, 12 g carbohydrate, 4 g fiber, 5 g sugar, 17 g protein

Slow Cooker Maple BBQ Chicken

1 cup ketchup

1/2 cup maple flavored syrup

2 teaspoons prepared mustard

2 tablespoons Worcestershire sauce

2 teaspoons lemon juice

1/2 teaspoon chili powder

1/4 teaspoon garlic powder

4 boneless, skinless chicken breasts

Whisk together all ingredients except chicken. Set aside.

Place chicken in slow cooker and pour mixture to coat it completely.

Cook on high for 5 hours or low for 8 hours, stirring at halfway point.

Remove chicken, shred and return to sauce.

Place shredded chicken on buns for sandwiches or serve over hot rice. Serves 4.

Approximate nutritional information, per serving (not including bun or rice): 360 calories, 3 g fat, 0.5 g saturated fat, 100 mg cholesterol, 900 mg sodium, 45 g carbohydrate, 1 g fiber, 38 g sugar, 40 g protein

Popo's Pressure Cooker Peanuts

1 pound raw peanuts, unshelled

9 cups water

¼ cup Hawaiian salt

6 whole pieces star anise

Rinse peanuts and place in bowl, cover with water and place weight on top to keep peanuts submerged. Soak overnight.

Drain peanuts and place in pressure cooker. Add water, salt, star anise and lock the pressure cooker lid.

Over high heat, bring to high pressure. Reduce heat to medium-low or enough to maintain low pressure, and cook 30 minutes.

Remove from heat and let sit 25 minutes.

Release pressure and remove lid, tilting it away from you to allow steam to escape. Drain liquid and remove star anise.

Chill peanuts before serving. Serves 6.

Approximate nutritional information, per serving: 250 calories, 18 g fat, 2.5 g saturated fat, 0 mg cholesterol, 600 mg sodium, 17 g carbohydrate, 7 g fiber, 2 g sugar, 11 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.





More From The Star-Advertiser

Spicy Miso Chicken for the Slow Cooker




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