Heart disease and stroke are leading causes of death in the U.S. and claim more than 813,000 lives annually. Support research, education and community programs by taking part in the American Heart Association’s Heart & Stroke Walk on Saturday. The 4.5-mile walk begins bright and early at 7:30 a.m. at Kapiolani Park and continues around Diamond Head. Visit www.heartwalk.org or call 457-4957.
This week we are featuring heart-healthy recipes from the "A Dash of Aloha" cookbook.
CHICKEN ADOBO WILTED SALAD
8 ounces boneless, skinless chicken thighs, cut into bite-size pieces
8 ounces fat-free chicken tenders, cut into bite-size pieces
1 (15-ounce) can garbanzo beans, rinsed and drained
6 cloves garlic, thinly sliced
4 ounces fresh shiitake mushrooms, halved
1/2 cup balsamic vinegar, plus extra for seasoning
1 teaspoon low-sodium soy sauce
4 bay leaves
10 whole peppercorns
2/3 cup low-sodium chicken broth
1 tablespoon extra-virgin olive oil
6 cups baby arugula
In large pot, combine chicken, beans, garlic, mushrooms, balsamic, soy sauce, bay leaves and peppercorns. Bring to boil then reduce to medium heat. Cook, partially covered, until liquid is evaporated, about 10 minutes.
Add chicken broth and cook 1 minute, scraping bottom of pot to loosen chicken. Remove from heat.
Add olive oil and more vinegar, if desired.
Place arugula in bowl and top with hot chicken; toss to combine. Serve immediately with crusty rolls. Serves 6.
Approximate nutritional information, per serving: 210 calories, 6 g fat, 1 g saturated fat, 55 mg cholesterol, 180 mg sodium, 19 g carbohydrate, 5 g fiber, 6 g sugar, 22 g protein
SWEET POTATO-LEMONGRASS BISQUE
1 tablespoon olive oil
1 cup sweet onions, chopped
1 teaspoon garlic, minced
1 tablespoon fresh ginger, minced
2 pounds (about 6 cups) sweet potato, chopped into 1-inch cubes
1 cup carrots, chopped
3 stalks lemongrass, outer layers and green leaves removed, bulbs split open
2 kaffir lime leaves, torn (substitute with 1 tablespoon fresh lime juice)
2 cups low-sodium vegetable broth
1/4 cup canned coconut milk
1/2 teaspoon salt
Dash cayenne pepper
2 tablespoons chopped cilantro
In pot, heat olive oil and add onions. Cook about 5 minutes until soft. Add garlic and ginger; cook 1 minute.
Add sweet potatoes, carrots, lemongrass and kaffir. Add broth and water to cover, and bring to boil. Reduce heat, cover and simmer until potatoes are tender, 15 to 20 minutes.
Remove lemongrass and kaffir. Reserve 1-1/2 cups broth, then add coconut milk, salt and cayenne.
In blender, blend until smooth. Add more broth if necessary. Garnish with cilantro. Serves 4.
Approximate nutritional information, per serving: 290 calories, 7 g fat, 3 g saturated fat, no cholesterol, 440 mg sodium, 54 g carbohydrate, 9 g fiber, 14 g sugar, 5 g protein
STUFFED HYOTAN (LONG SQUASH)
2 pounds hyotan (long squash), ends removed and peeled
1/2 cup ground turkey or chicken breast
2 tablespoons minced onion
2 tablespoons toasted pine nuts
1/4 teaspoon salt
1/4 cup Italian bread crumbs
2 egg whites, lightly beaten
1/4 cup ricotta cheese
3 cloves garlic, minced
1 (14.5-ounce) can diced tomatoes
1/4 teaspoon red pepper flakes
2 tablespoons extra-virgin olive oil
4 tablespoons Parmesan cheese
Chopped herbs for garnish (parsley, oregano, thyme, basil)
Preheat oven to 350 degrees and boil pot of water.
Slice squash into 4 even cylindrical pieces, then remove core and seeds with spoon. Boil 3 to 4 minutes; drain well.
In bowl, combine turkey, onion, pine nuts, salt, bread crumbs, egg whites and ricotta; mix well. Fill center of squash pieces with mixture.
In large baking pan, add garlic, tomatoes, red pepper and olive oil. Place squash in pan. Top each piece with 1 tablespoon Parmesan.
Bake 45 to 60 minutes or until squash is tender but still firm. Sprinkle with fresh herbs before serving. Serves 4.
Approximate nutritional information, per serving: 310 calories, 17 g fat, 3.5 g saturated fat, 30 mg cholesterol, 480 mg sodium, 27 g carbohydrate, 5 g fiber, 8 g sugar, 15 g protein
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For more Hawaiian Electric Co. recipes, visit www.heco.com.
