Start the new year right by learning to cook nutritious meals at the Malama Learning Center’s hands-on workshop, 9 a.m. to noon Jan. 30. Cynthia Murakami Pratt, retired Kapolei High School culinary arts teacher, will show you how.
The class is at Kapolei High’s Building J, Room 109-110. Fee: $15, $40 for families up to three people, plus $5 for ingredients. The school is at 91-5007 Kapolei Parkway.
Visit malamalearningcenter.org or email info@malamalearningcenter.org.
In the meantime, here are a few healthful and satisfying recipes.
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Eggplant Meatballs
>> 2 medium round eggplants, pricked with a fork (or 8 Japanese eggplants)
>> 2 eggs, lightly beaten
>> 1 cup cooked white beans (rinse, if canned), mashed with fork
>> 2 to 3 cloves garlic, crushed
>> 1/2 cup chopped flat-leaf parsley or basil
>> 1 cup grated Parmesan cheese, plus more for garnish
>> 1 teaspoon Italian seasonings
>> 1 teaspoon salt
>> 1/4 teaspoon pepper
>> 2 cups panko
>> Olive oil cooking spray
>> 1 pound white or whole-wheat pasta, cooked al dente
>> 3 to 4 cups marinara sauce
Preheat oven to 375 degrees. Line baking sheet with foil. Place eggplants on sheet and bake about 40-50 minutes if large or 20-25 minutes for Japanese eggplants. Or, microwave until soft. Cool 20 minutes.
Lower oven heat to 350 degrees. Slit cooled eggplants and spoon out pulp, discarding skin. Chop pulp. Combine with eggs, beans, garlic, parsley or basil, cheese, Italian seasonings, salt and pepper. Stir in panko.
Line baking sheet with parchment paper. Shape mixture into balls, each 2 to 3 tablespoons. Arrange meatballs on baking sheet. Mist tops with olive oil. Bake about 23-25 minutes, or until balls are golden and firm.
Toss cooked pasta with marinara sauce. Top with meatballs and additional cheese. Serves 8.
Approximate nutritional information, per serving (not including additional cheese for topping): 460 calories, 8 g fat, 2.5 g saturated fat, 60 mg cholesterol, 1,100 mg sodium, 79 g carbohydrate, 13 g fiber, 12 g sugar, 21 g protein
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Gingery-Garlic Summer Squash (Hyotan)
with Chicken and Watercress
>> 2 tablespoons vegetable oil
>> 3 tablespoons minced fresh ginger
>> 4 to 5 cloves garlic, minced
>> 2 to 3 pounds boneless, skinless chicken thighs, cut into 1-inch cubes
>> 1-1/2 cups chicken stock or broth
>> 8 cups hyotan (green summer squash), cut into 1-inch cubes
>> Salt, to taste
>> 1/4 teaspoon white pepper
>> Half-bunch watercress, cut into 1-inch pieces
>> 3 to 4 green onions, finely chopped
In deep pot, heat oil and saute ginger and garlic about 1 minute. Add chicken and cook until no longer pink. Add stock/broth, hyotan, salt and pepper. Cover and cook over medium heat about 20-25 minutes. Stir in watercress and green onions; cook another 1-2 minutes. Serve over hot rice. Serves 6.
Approximate nutritional information, per serving (not including salt to taste or rice): 350 calories, 14 g fat, 3 g saturated fat, 215 mg cholesterol, 450 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugar, 47 g protein
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Fresh Corn Polenta
>> 6 fresh ears corn, shucked
>> Scant cup of water
>> 3 tablespoons butter
>> 2 to 3 sprigs fresh thyme, minced
>> 2 tablespoons fresh flat leaf parsley or basil, minced
>> 1/2 cup grape tomatoes, halved lengthwise
>> Salt and pepper, to taste
Optional add-ins: 1/2 cup grated cheddar or Monterey Jack cheese, cubed ham, bacon bits
Place corn kernels in medium pot. Cover with water, cover and simmer on low heat 10 minutes. Drain kernels, reserving water, and place in food processor, reserving 1/2 cup kernels.
Process kernels a few seconds until medium smooth. Add reserved water, 1 tablespoon at a time to achieve silky texture. Place processed corn into a lightly greased cast-iron skillet. Cook over low 10 minutes. Fold in the butter, thyme, parsley or basil, reserved corn kernels and grape tomatoes. Season with salt and pepper. Fold in optional items. Serves 4.
Approximate nutritional information, per serving (not including salt to taste or optional items): 250 calories, 11 g fat, 6 g saturated fat, 25 mg cholesterol, 100 mg sodium, 39 g carbohydrate, 5 g fiber, 14 g sugar, 6 g protein
More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.
