Jicama gives these dishes a nutrient-packed punch

Jicama (HEE-kah-ma), also known as yam bean, is a root vegetable that resembles a turnip, with a crisp white flesh similar to a raw potato and the subtle taste of a pear. Jicama is rich in fiber and a good source of potassium and vitamin C.

Once cut, store jicama in a plastic bag in the refrigerator; it should keep for one to two weeks and stay crisp. Whole roots can last up to two months if stored in a dry area. Find jicama at most supermarkets. Here are a few recipes for using the veggie:

MANGO, JICAMA AND BLACK BEAN SALSA

1 (15 ounce) can black beans, rinsed, drained
2 cups peeled, diced mango
2 cups peeled, diced jicama
1/3 cup fresh lime juice
1/3 cup chopped green onion
1 jalapeño pepper, seeded and finely minced
2 tablespoons finely chopped cilantro
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cumin
Kosher salt, to taste

Toss together beans, mango, jicama, lime juice, green onion, jalapeño and cilantro. Sprinkle with spices and salt; mix lightly.

Refrigerate or serve immediately with tortilla chips or fish. Serves 10.

Approximate nutritional information, per serving (not including salt to taste): 70 calories, no fat, no saturated fat, no cholesterol, 135 mg sodium, 14 g carbohydrate, 4 g fiber, 6 g sugar, 3 g protein

JICAMA SALAD

1 large jicama (about 1-1/2 pounds), peeled and cubed
1/2 red bell pepper, finely diced
1/2 yellow bell pepper, finely diced
1/2 green bell pepper, finely diced
1/2 cup chopped red onion
1/2 large cucumber, seeded, chopped
1 navel orange, peeled, sliced crosswise, then quartered
1/2 cup chopped fresh Chinese parsley
1/3 cup lime juice
Pinch cayenne pepper
Pinch paprika
Kosher salt, to taste
1/2 small avocado, cubed (optional)
2 tablespoons olive oil (optional)

In large bowl, toss jicama, bell peppers, red onion, cucumber, orange and parsley.

Add lime juice and sprinkle with cayenne and paprika. Add salt to taste, and avocado and oil if using

Chill for one hour before serving. Serves 4.

Approximate nutritional information, per serving (with optional ingredients and not including salt to taste): 210 calories, 11 g fat, 1.5 g saturated fat, no cholesterol, 15 mg sodium, 29 g carbohydrate, 12 g fiber, 10 g sugar, 3 g protein

JICAMA CHICKEN SAUTÉ

2 boneless, skinless chicken breast halves, cut into 1-inch cubes
1/4 teaspoon kosher salt
1 teaspoon curry powder, divided
1/2 cup chicken broth
2 green onions, thinly sliced
1/4 teaspoon crushed red pepper flakes
1 tablespoon olive oil
2 cups jicama, julienne-cut
1 red bell pepper, diced
1/4 cup dry roasted peanuts (optional)

Sprinkle chicken cubes with salt and 1/2 teaspoon of the curry powder.

In small bowl, combine broth, onions, crushed red pepper and remaining curry powder; set aside.

In wok, heat oil over medium-high heat. Add chicken; cook and stir until browned. Add jicama and bell pepper. Cook 3 minutes, stirring often.

Add broth; cook and stir 3 minutes or until heated through. Serve over rice and garnish with optional peanuts. Serves 4.

Approximate nutritional information, per serving (including optional peanuts): 170 calories, 5 g fat, 1 g saturated fat, 50 mg cholesterol, 300 mg sodium, 9 g carbohydrate, 4 g fiber, 3 g sugar, 21 g protein

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