The Electric Kitchen: Watercress offers nutrition, punch

Watercress is an aquatic plant that is nutritious and versatile, with a spicy-peppery flavor quite popular in island cooking. If you’ve purchased a bunch, it might have come from locally owned Sumida Farms, the biggest watercress grower in the state, producing 5 tons per week. The 10-acre farm is nestled between Pearlridge Center and Kamehameha Highway. Recognizable by its red-and-white twist tie, Sumida Farms’ watercress has been around since 1928 and is run by third-generation owners, brother and sister David and Barbara Sumida.

This week, try some easy recipes using local watercress.

Chicken Hekka

• 2-1/2 pounds boneless, skinless chicken thighs, cut in strips
• 3 tablespoons macadamia nut oil
• 2 tablespoons finely minced ginger
• 1 onion, sliced
• 1 (3-ounce) package sliced dried shiitake mushrooms, soaked until softened, squeezed dry
• 3 medium carrots, slivered
• 3 stalks celery, slivered
• 2 (15-ounce) cans bamboo shoots, sliced
• 1/2 bunch watercress, cut in 1-inch lengths
• 1 bunch green onions, chopped
• 5 (1.75-ounce) bundles long rice, soaked
• 1 (20-ounce) block firm tofu, cut in 1/2-inch cubes
• >> Marinade:
• 1/2 cup low-sodium shoyu
• 1/2 cup macadamia nut oil
• 2 tablespoons mirin (Japanese sweet rice wine)
• 1 tablespoon minced garlic
• 1 tablespoon finely minced ginger
• 1-1/2 teaspoons salt
• 1/4 teaspoon white pepper
• 2 tablespoons cornstarch
• 1-1/2 teaspoons brown sugar
• >> Sauce:
• 3/4 cup low-sodium shoyu
• 1/2 cup brown sugar
• 1/2 cup chicken broth

Combine marinade ingredients in a large bowl. Add chicken and marinate overnight.

In a large skillet on medium-high, heat oil. Add chicken with marinade, along with 2 tablespoons ginger. Stir-fry until chicken is brown.

Add onion, mushrooms, carrots, celery, bamboo shoots, watercress and green onions; cook 1 minute.

Combine sauce ingredients; add to mixture. Stir in long rice; top with tofu. Cover and simmer 5 minutes. Serves 10.

Approximate nutritional information, per serving (not including salt to taste): 520 calories, 22 g total fat, 3 g saturated fat, 105 mg cholesterol, greater than 1,700 mg sodium, 50 g carbohydrate, 2 g fiber, 12 g sugar, 31 g protein.

———

Flank Steak With Watercress

• 1-1/2 pounds flank steak
• 1/2 teaspoon salt
• Dash pepper
• 1-1/2 cups chopped watercress
• 3/4 cup chopped pine nuts
• 2 tablespoons vegetable oil
• 2 medium carrots, sliced
• 2 medium onions, sliced
• 1/4 cup low-sodium beef stock

Lightly score steak on both sides; season with salt and pepper.

In a small bowl, combine watercress and pine nuts; spread on steak. Roll up, jelly-roll fashion, and fasten with string or skewers.

Heat oil in a heavy pot on medium-high. Brown steak on all sides, then reduce heat to low, cover and cook about 90 minutes, or until meat is tender (add a little water or stock if meat seems to be drying out). During last half hour, add carrots, onions and beef stock.

Remove string or skewers and slice. Serves 6.

Approximate nutritional information, per serving: 350 calories, 23 g total fat, 4.5 g saturated fat, 70 mg cholesterol, 300 mg sodium, 9 g carbohydrate, 2 g fiber, 4 g sugar, 27 g protein.

———

Watercress and Bean Sprout Salad

• 2 tablespoons low-sodium shoyu
• 1 tablespoon rice vinegar
• 1 tablespoon water
• 1 teaspoon sesame oil
• 1 bunch watercress, cut into 1-inch lengths
• 1 cup bean sprouts
• 1 tablespoon toasted sesame seeds

In a large bowl, combine shoyu, vinegar, water and oil. Add remaining ingredients; toss gently to coat vegetables. Sprinkle with sesame seeds; serve immediately. Serves 4.

Approximate nutritional information, per serving: 40 calories, 2.5 g total fat, no saturated fat or cholesterol, 150 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 2 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.