POSTED: 1:30 a.m. HST, Oct 31, 2012
It's not always easy to make a healthy diet appetizing, but Kapiolani Community College student chefs showed their skill at the Second Annual Art of Healthy-licious Cooking contest hosted by Kahala Nui retirement community.
Eight students paired off to compete with an original recipe they demonstrated and served to judges Eric Leterc, chef of the Pacific Club; Star-Advertiser restaurant reviewer Nadine Kam; KCC registered dietitian Grant Itomitsu; and Roy King, Kahala Senior Living board member.
In the end, Vaneza Lyn Agustin and Shianti Leighton took top honors with a sautéed vegetable and chicken dish that they're sharing here. The duo won $500 scholarships from Kahala Nui for their education at KCC.
CHICKEN WITH SAUTEED VEGETABLES
6 ounces boneless, skinless chicken breast
4 cloves garlic, minced
Kosher salt and black pepper, to taste
Juice of 2 lemons, divided
1/4 cup olive oil plus 1 tablespoon, divided
3/4 cup butternut squash, cut into 1/2-inch cubes
3/4 cup chicken broth
1/2 cup edamame
2 cups thinly shredded red cabbage
1/4 cup red onion, small dice
1 teaspoon lemon zest
Rub chicken with garlic and season with salt and pepper. Place in shallow dish, then cover with 1/4 cup olive oil and half of lemon juice. Marinate 15 to 20 minutes.
On medium-high in medium pan, heat tablespoon of oil and add squash. Season with salt and pepper, and brown.
Add 1/4 cup broth, turn heat to low and cover. Steam squash for 5 minutes or until tender.
Turn up heat to medium, add edamame and cabbage, season with salt and pepper, and sauté until cabbage is soft. Taste, adjust seasoning and remove from pan.
Add more olive oil if needed, then sauté onions until soft. Add chicken and sear both sides, about 2 to 3 minutes on each side. Add remaining broth and lemon zest. Add lemon juice to taste. Simmer until chicken is cooked through. Slice.
Plate vegetables in a mound and place chicken slices on top. Spoon sauce over dish. Serves 2.
Approximate nutritional information, per serving (not including salt to taste): 500 calories, 38 g fat, 6 g saturated fat, 55 mg cholesterol, 500 mg sodium, 24 g carbohydrate, 5 g fiber, 8 g sugar, 21 g protein