The Malama Learning Center kicks off the New Year with a WOW (WithOut Walls) hands-on cooking class that teaches individuals and families to prepare several delicious, nutritious dishes.
The class runs from 9 a.m. to noon Jan. 31 at Kapolei High School. Cost is $15 or $40 for families of up to three, plus $5 for ingredients.
Registration is required. Contact Sayo Costantino at sayo@malamalearningcenter.org or 483-0678.
Recipes are compliments of retired Kapolei High School culinary arts teacher Cynthia Pratt, who will be running the workshop.
HYOTAN WITH GINGERY-GARLIC CHICKEN
» 2 tablespoons vegetable oil
» 3 tablespoons minced ginger
» 6 cloves garlic, minced
» 2 pounds boneless, skinless chicken thighs, cut into 1-inch cubes
» 1-1/2 cups chicken broth
» 4 pounds hyotan (long squash), peeled, seeded and cut into 1-inch cubes
» 1 to 2 teaspoons rock salt, to taste, divided
» Coarsely cracked black pepper, to taste
» Finely chopped green onion or cilantro, as garnish
In deep pot, heat oil and saute ginger and garlic for 1 minute. Add chicken and saute until no longer pink, adding chicken broth to prevent scorching. Cover, cook 3 minutes.
Layer hyotan on chicken, sprinkle with half of salt, cover, and cook 10 minutes on medium-high.
Stir, add remaining salt, cover and cook additional 5 to 10 minutes, or until hyotan is tender but not mushy.
Sprinkle with black pepper and garnish with green onions or cilantro. Serves 8.
Variation: Add 1 tablespoon miso and 2 teaspoons sugar in last 5 minutes of cooking; or 2 tablespoons soy sauce and 1 tablespoon sugar to chicken broth.
Approximate nutritional information, per serving (based on 2 teaspoons salt): 220 calories, 9 g fat, 1.5 g saturated fat, 110 mg cholesterol, 800 mg sodium, 12 g carbohydrate, 4 g fiber, 4 g sugar, 24 g protein
RAINBOW OF HEALTH SALAD
» 4 to 5 medium Okinawan sweet potatoes, boiled whole and cut into 3/4-inch cubes
» 1/2 red onion, julienned
» 1 green pepper, julienned
» 1 orange or yellow bell pepper, julienned
» 3 tablespoons lemon juice
» 3 tablespoons sugar
» 1/2 teaspoon salt
» 1/4 teaspoon white pepper
» 1/3 to 1/2 cup peanut or canola oil
» 1 tablespoon toasted sesame seeds, slightly crushed
Chopped flat-leaf parsley, for garnish (optional)
In mixing bowl, place sweet potatoes, onion and peppers.
In another small bowl, combine lemon juice, sugar, salt and white pepper; add oil. Adjust seasoning to taste.
Drizzle over potatoes and bell peppers; toss gently. Garnish with toasted sesame seeds and parsley. Serves 8.
Approximate nutritional information, per serving (based on 1-1/2 pounds sweet potato and 1/3 cup oil): 200 calories, 10 g fat, 1 g saturated fat, no cholesterol, 200 mg sodium, 27 g carbohydrate, 4 g fiber, 10 g sugar, 2 g protein
More Hawaiian Electric Co. recipes are available at www.hawaiianelectric.com.
