POSTED: 01:30 a.m. HST, Nov 06, 2013
LAST UPDATED: 03:15 a.m. HST, Dec 20, 2013
In Hawaii, hurricane season runs through November, but the American Red Cross never stops preparing for emergencies. The Red Cross’ Oahu chapter encourages families to stock up on food, water and first-aid supplies for up to seven days. For information on disaster preparedness or how to support the Red Cross, visit redcross.org/hi/honolulu. You can also visit hawaiianelectric.com for our 2013 Handbook for Emergency Preparedness (click on “Safety and Emergency”).
This week we share ideas on turning ingredients from your survival pantry into gourmet meals. Fresh items can be substituted for dried or canned goods.
PASTA WITH TUNA AND BLACK OLIVE VINAIGRETTE
12 ounces whole-wheat rigatoni, cooked al dente, drained
1/2 cup extra-virgin olive oil, divided
1 tablespoon bottled garlic
1 tablespoon capers
1/2 cup kalamata olives, pitted and roughly chopped
2 tablespoons parsley flakes
2 tablespoons bottled lemon juice
1/4 teaspoon black pepper
12 ounces canned tuna, drained
In large pot, cook pasta according to package directions. Remove from pot, drain and set aside.
In same pot, heat 3 tablespoons olive oil, garlic, capers, olives and parsley, and cook over medium heat for 3-5 minutes. Remove from heat. Add lemon juice, pepper and remaining oil. Add pasta to olive vinaigrette and toss to coat. Top with tuna. Serves 4.
Approximate nutritional information, per serving (not including salt to taste): 720 calories, 35 g fat, 4.5 g saturated fat, 25 mg cholesterol, 700 mg sodium, 67 g carbohydrate, 8 g fiber, 3 g sugar, 33 g protein.
CHILI AND GRILLED POLENTA
6 cups water
2 cups instant polenta
1/4 cup grated Parmesan cheese
2 (15-1/2 ounce) cans chili (no-bean variety)
1 cup canned black beans, rinsed and drained
1 cup canned corn
1 (4-ounce) can green chilies, chopped
1/2 cup black olives, sliced
1 tablespoon garlic, chopped
In large pot, bring water to boil, add polenta and cook over low heat until polenta is thick, about 5 minutes. Stir in Parmesan and season with salt. Pour hot polenta into baking dish, cover and let stand until firm, about 25 minutes.
In separate pot on medium-high, combine remaining ingredients and cook until warmed, 8 to 10 minutes.
When polenta is set, cut into 12 squares (depending on size of your baking dish). Brush with olive oil and grill over medium-high heat until crisp and lightly charred, 5 minutes per side. Top with hot chili. Serves 12.
Approximate nutritional information, per serving: 300 calories, 12 g fat, 3.5 g saturated fat, 5 mg cholesterol, 600 mg sodium, 37 g carbohydrate, 6 g fiber, 3 g sugar, 10 g protein
LOADED POTATO PATTIES
1 cup cold water
1 cup instant mashed potatoes
1 tablespoon bacon bits
1 tablespoon dried chives
1/4 cup grated Parmesan cheese
Freshly ground black pepper, to taste
Cayenne pepper, to taste
Butter-flavored cooking spray
Whisk together water and potato flakes until incorporated. Stir in bacon, chives, cheese, pepper and cayenne.
Coat large skillet generously with cooking spray, and heat over medium-high. Divide potato mixture into 8 equal portions and shape into 1/4-inch patties. Place patties in skillet and cook until a well-browned crust has formed, 5-7 minutes. Flip patties and flatten slightly. Cook until other sides are browned. Makes 8 patties.
Approximate nutritional information, per serving: 70 calories, 5 g fat, 1 g saturated fat, 5 mg cholesterol, 75 mg sodium, 5 g carbohydrate, 1 g fiber, 1 g sugar, 2 g protein
More Hawaiian Electric Co. recipes are available at www.heco.com.