Recipes from March 15, 2007
Fresh Flavors is featured in Hawaii’s Kitchen on KHON2 Hawaii’s
morning news on the first and third Thursdays of each month. Sponsored by HMSA.
For more recipes, visit Island Scene Online.
Tofu Poke With Limu and Onion
1 package firm tofu
1/4 cup cup shoyu
1 Tbsp. sesame seed oil
1/4 cup chopped green onion
1/2 cup sliced Maui onion
1 tsp. ground chili garlic sauce (sambal olek)
1/2 cup seeded and cubed cucumber
1 package aburage (fried) tofu
2 oz. ogo
1 Tbsp. furikake
Drain tofu on a paper towel for 1 hour and cut into 1" cubes. In medium bowl,
whisk together shoyu, sesame oil, green onion, Maui onion, and ground chili garlic
sauce. Add tofu, cucumber and aburage; toss gently. Add ogo and furikake.
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Curried Chicken Salad on Won Ton Crisp
Curried Chicken Salad
From the American Diabetes Association's The New Family Cookbook
for People with Diabetes
3 Tbsp. chopped prepared mango chutney
2 Tbsp. plain low-fat yogurt
2 Tbsp. light sour cream
1 tsp. curry powder
2 cups diced cooked chicken
1 tart medium apple, peeled cored and diced
1/2 cup shredded carrot
Combine chutney, yogurt, sour cream and curry powder in a medium bowl.
Add chicken, apple and carrot; mix well. Cover and chill at least 1 hour
before serving for flavors to blend. Makes 4 servings.
Won Ton Crisp
Won ton wrappers
Butter spray
Salt & pepper (or seasoning of your choice)
Line cookie sheet with silpat (nonstick silicone baking mat).
Place won ton wrappers on silpat and spray with butter substitute.
Season with salt and pepper. Bake in preheated 400-degree F oven for
2 minutes. Watch carefully to avoid scorching. Top with poke or chicken curry.
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Green Tea Noodles and Soba Salad With Julienne Vegetables and Sesame Vinaigrette
Soba Salad
1 package green tea noodles
1 package buckwheat soba noodles
1/4 cup julienned carrots
1/4 cup julienned zucchini
1/4 cup julienned sweet yellow pepper
1/4 cup julienned sweet red pepper
1/4 cup finely chopped cilantro
Cook green tea noodles and soba according to package directions. Blanch
carrots, zucchini, and yellow and red peppers. Toss noodles, soba and
vegetables with dressing. Garnish with cilantro.
Sesame Vinaigrette
1/2 cup shoyu
1 1/2 Tbsp. turbinado sugar
1 Tbsp sesame oil
1 Tbsp lemon juice
1 Tbsp canola oil
1 Tbsp ginger, grated
1/2 tsp. garlic minced
1 tsp. toasted black and white sesame seeds
Whisk all ingredients together in a small bowl. Makes about 3/4 cup.
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Smoked Lomi Salmon in Cucumber Cups
3 large cucumbers
1/2 cup chopped smoked salmon (lox)
2 cups lomi salmon, drained
1/4 cup finely chopped Maui onion
1 cup seeded and chopped tomatoes
1/4 cup capers
Fresh dill
Cut cucumbers in 3-inch rounds; scoop out center with a melon baller.
In medium bowl, combine smoked salmon with lomi salmon. Add onion, tomatoes
and capers. Spoon into cucumber cups and garnish with dill.
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Ginger Steak Rumaki Wrapped Around Asparagus
1/2 cup light shoyu
2 tsp. Worcestershire sauce
2 tsp. minced onion
2 tsp. turbinado sugar
1 clove garlic, minced
1 tsp. minced ginger
3/4 lb. lean sirloin (sliced in 1/8-by-3-inch strips)
1 bunch asparagus
1 bunch green onion
1 cup beef broth
Combine shoyu, Worcestershire sauce, onion, sugar, garlic and ginger
in large bowl. Set aside 1/3 cup marinade. Add sirloin strips to remaining
marinade and marinate at least 1 hour. Julienne asparagus at the half point;
julienne green onion to the same size. Wrap a sirloin strip around two pieces
of asparagus and one piece green onion; secure with bamboo pick. Place in shallow
pan with broth, cover and steam at least 5 minutes or until cooked. Remove beef
bundles from pan. Reduce broth and reserved 1/3 cup marinade on high heat until
thickened; remove from heat and pour over beef bundles.
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Chicken Satay
1 Tbsp. chicken broth
1 cup chopped onion
1 heaping tablespoon chopped garlic
1 tsp. dried cilantro
1 tsp. grated ginger
1 tsp. lemon zest
1/8 tsp. cumin
1/8 tsp. tumeric
1 cup light, unsweetened coconut milk
2 Tbsp. chopped macadamia
1 tsp. Maui sugar
1/4 tsp. red pepper flakes
1 Tbsp. tamarind paste
1 Tbsp. creamy peanut butter
2 tsp. chicken broth
1 lb. chicken
Chopped green onion and cilantro
Heat 2 tablespoons chicken broth. Add onion, garlic, dried cilantro, ginger,
lemon zest, cumin and turmeric; cook to sweat. Stir in coconut milk, nuts, sugar,
and red pepper flakes. In a small bowl, combine tamarind paste, peanut butter and
2 teaspoons chicken broth. Add tamarind mixture to first mixture in pan; bring to
a boil to thicken. Meanwhile, skewer chicken and bake in preheated 375-degree F.
oven about 15 minutes or until done. Place skewers on serving platter and top with
satay sauce. Garnish with green onion and cilantro.
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Chilled Melon Bisque
From the American Cancer Society's Healthy Eating Cookbook
1 ripe cantaloupe
1 cup plain low-fat yogurt
3 Tbsp. fresh lemon juice
1/2 tsp. peeled and grated ginger root, or 1/4 tsp. dried ginger
2 Tbsp. chopped fresh mint leaves
Slice cantaloupe in half, remove seeds. Scoop cantaloupe pulp into food
processor or blender and process until pureed. You should have about 1 1/2
cups. Add yogurt, lemon juice and ginger. Process until blended. Refrigerate
until serving time. Pour mixture into small bowls and garnish with mint.
Makes 4 servings.
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Spicy Artichoke Dip With Whole Wheat Pita Crisps
Spicy Artichoke Dip
From the American Diabetes Association's The New Family Cookbook for People with Diabetes
14 oz. can artichoke hearts, drained
4 oz. can chopped green chiles, drained
2 Tbsp. light mayonnaise
1 Tbsp. fresh lemon juice
1 tsp. olive oil
1/4 tsp. hot pepper sauce
Combine all ingredients in food processor or blender. Blend until almost smooth.
Heat mixture in medium saucepan over low heat until hot, about 5 minutes. Or,
bake in a small casserole 15 minutes at 350 degrees. Serve warm. Makes 8 servings (1 cup).
Whole Wheat Pita Crisps
4 Whole wheat pita breads cut into triangles
Butter and olive oil cooking spray
2 Tbsp. minced garlic
Salt and pepper
Place pita bread triangles on baking sheet. Spray with butter and olive oil
substitute. Top with minced garlic and sprinkle with salt and pepper. Bake in
preheated 400-degree F. oven until light brown. Serve with spicy artichoke dip.
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