Recipes from April 19, 2007
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Whole Wheat Bourbon Orange Sweet Potato Pancakes
Adapted from the American Cancer Society’s Healthy Eating Cookbook
2 – 3 sweet potatoes, unpeeled
1/3 cup 1% low-fat milk
1/4 cup bourbon
1/4 cup orange juice
1/4 cup firmly packed brown sugar
1 Tbsp. corn oil margarine
1 tsp. kosher salt
5 eggs
2 Tbsp. vanilla extract
3/4 Tbsp. baking powder
2 cups whole wheat flour
In a large saucepan over medium heat, place sweet potatoes in water to
cover. Cook until tender, drain and cool. Peel sweet potatoes. Place in
a large bowl and mash. (You should have 2 1/2 cups.) Add remaining ingredients
and mix well. Refrigerate until ready to use.
Heat a small nonstick skillet over medium heat and prepare with cooking spray.
Pour enough batter into skillet just enough to cover the bottom; cook both sides
until golden brown. Slide pancake onto a nonstick baking pan prepared with
cooking spray (or lined with Silpat) and finish cooking in 350-degree oven for
7 to 10 minutes.
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Port-Poached Ginger Berry Pear Compote
1 lb. pears, firm, ripe, peeled and diced 3/4 inch
1/2 lb. poha berries (optional)
3/4 cup port wine
1/4 cup apple juice
1 pinch finely ground black pepper
2 Tbsp. fresh minced ginger
1/3 cup honey
Preheat oven to 350 degrees F. Place all ingredients in baking pan and
mix well to completely cover pears and berries wine mixture. Bake 40 to
50 minutes, basting every 10 minutes. Drain liquid into a medium saucepan
and cook over high heat until reduced by half. Gently stir in pears and
berries, being careful not to break up fruit. Use as a topping for Whole
Wheat Bourbon Orange Sweet Potato Pancakes.
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Crispy Cornmeal Catfish
Adapted from Weight Watchers’ Ultimate Flex & Core Cookbook
1/2 cup yellow cornmeal
1/4 cup chopped fresh parsley
1 Tbsp. chopped fresh oregano
2 tsp. Cajun seasoning
1/2 tsp. salt
2 egg whites, lightly beaten
3 Tbsp. Dijon mustard
4 (6 oz.) catfish fillets, skinned
4 tsp. olive oil, divided
1/2 cup mild fat-free salsa
Combine cornmeal, parsley, oregano, Cajun seasoning and salt on a large plate.
Combine egg whites and mustard in a large bowl; mix well. Dip one catfish fillet
in egg white mixture, then in cornmeal mixture, pressing gently to coat. Place
fillet on a plate; repeat with remaining fillets.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add
two fillets and cook until golden and fish is just opaque in the center, about
3 minutes on each side. Transfer fillets to a platter. Repeat with remaining 2
teaspoons oil and 2 fillets. Serve with salsa. Makes 4 servings.
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Black-Eyed Pea Salad
Adapted from the American Cancer Society's Healthy Eating Cookbook
16-oz. can black-eyed peas, drained
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1/2 cup chopped cucumber
1/2 cup chopped water chestnuts
1/2 cup canned corn, drained
1/2 cup low-fat salad dressing of choice
1 tomato, chopped
Combine black-eyed peas, green pepper, celery, cucumber, water chestnuts and
corn in a large bowl, mixing well. Fold in salad dressing and tomato and serve.
Makes 8 servings.
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Smoked Salmon Benedict
Salmon Marinade
4 cups shoyu
7 cups white wine
4 cups brown sugar
1/4 cup black pepper, table grind
Mix all ingredients together. Store in refrigerator.
Place salmon in baking pan and add marinade to cover. Cover baking pan and
refrigerate 12 to 24 hours. Refrigerate unused marinade.
Smoked Salmon
2/3 cup loose green tea
1/3 cup uncooked rice
1/3 cup sugar
Marinated salmon
Cover bottom of cast iron pan with aluminum foil. Put tea, rice and sugar in
pan and turn heat on high. When mixture begins to smoke, place salmon
(in steamer pan) over smoking mixture. Cover and turn off heat; let smoke 2
minutes. Remove salmon, place in baking pan, and roast 6 to 8 minutes in
preheated 375-degree oven until medium rare.
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Healthy Hash Browns
From the American Cancer Society's Healthy Eating Cookbook
2 large baking potatoes
2 Tbsp. finely chopped onion
1 clove garlic, finely minced
1/2 tsp. fresh thyme or 1/4 tsp. dried thyme
1/8 tsp. pepper
1/2 tsp. salt
In a covered saucepan, cook potatoes in boiling water until tender. Drain,
allow to cool slightly; cut into cubes. Combine potatoes, onion, garlic,
thyme and pepper in a bowl and toss to mix. Spray a 10-inch non-stick skillet
with vegetable cooking spray and place over medium heat until hot. Pack potato
mixture into preheated skillet and cook 6 to 7 minutes or until browned on the
bottom. Invert potato patty onto a plate. Slip potato patty browned-side up
into skillet and cook 6 to 7 minutes or until browned. Cut into wedges.
Makes 4 servings.
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Key Largo-Mango Bananas Flambé
5 large slices multi-grain bread, toasted, crusts removed
2 eggs
2 egg yolks
1/2 cup sugar
2 12-oz. cans fat-free evaporated milk
1/2 tsp. cinnamon
1/8 tsp. cardamom
2 tsp. orange flower water
Topping
1/4 cup sugar
1/4 cup water
1 Tbsp. cornstarch
1 lb. strawberries, hulled and thinly sliced
1 tsp. orange flower water
Preheat oven to 300 degrees F. Prepare a 9-inch square pan with cooking spray.
Cut toast into 1/2-inch pieces and set aside. In a large bowl, whisk together
eggs, egg yolks and sugar. Stir in evaporate milk, cinnamon, cardamom, and
orange flower water. Add toast and stir to coat all pieces; let stand 10 minutes
or until toast softens. Pour into prepared pan and bake until set in the middle,
about 40 to 50 minutes.
To prepare topping, cook water and sugar over high heat until boiling. In
medium bowl, mix cornstarch and strawberries until well coated; add to
boiling sugar. Cook, stirring constantly, until liquid becomes translucent,
about 1 to 2 minutes. Stir in orange flower water; pour over cooked bread
pudding. Refrigerate to set. Serve with whipped cream, if desired.
Makes 9 to 12 servings.
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