Garam masala is a blend of ground spices that is essential to Indian preparations of meat, poultry, and fish. The specific ingredients differ according to the region as well as personal preference.

Garam masala from Northern India tends to include black pepper alongside aromatic and sweet spices, and is relatively mild. For heat, chilies are added to recipes. Garam masala from Southern India, on the other hand, is usually spicy, with chilies included in the mix.

Whole spices are usually toasted and ground into a fine powder to bring out more flavor and aroma. The home cook can easily find these spices at the local grocery or health-food store.

Ready-made garam masala is also available at some stores.

This week, make your own garam masala and use it in a couple tasty dishes.

TRADITIONAL FRAGRANT GARAM MASALA

By Hawaiian Electric Co.

• 1 tablespoon coriander seeds
• 1 tablespoon cumin seeds
• 1 teaspoon peppercorns
• 1/2 teaspoon whole cloves
• 1/2 teaspoon cardamom seeds from green pods (or a mix of black and green)
• 1/2 teaspoon fennel seeds (optional)
• 1/2 teaspoon caraway seeds (optional)
• 2 dried bay leaves
• 1 to 3 dried red chilies, or more to taste (substitute with 1 teaspoon chili flakes)
• 2-inch piece cinnamon stick
• 1/2 teaspoon chunk whole nutmeg (roughly)

In a dry skillet over medium, lightly toast all ingredients until crackling and fragrant. Stir often, being careful not to scorch. Cool.

Grind in a spice grinder or blender to a coarse-fine powder.

Store in a sealable jar for up to six months.

Makes about 1/3 cup.

Approximate nutritional information, per 1-teaspoon serving: 5 calories, 0.5 g total fat, no saturated fat, cholesterol, sodium, carbohydrate, fiber, sugar or protein.

GARAM MASALA CHICKEN

By Hawaiian Electric Co.

• 1 tablespoon olive oil
• 4 boneless, skinless chicken breast halves
• 1 bunch green onion, chopped
• 1-1/2 cups chopped fresh tomatoes
• 2 cloves garlic, minced
• 1/4 cup water
• 1/2 teaspoon salt, or to taste
• 2 teaspoons garam masala, divided

Heat oil in skillet on medium-high. Add chicken and cook for 3 minutes or until lightly browned. Turn chicken. Add green onions; stir. Cook 2 minutes longer.

Stir in tomatoes, garlic and water. Sprinkle salt and 1-1/2 teaspoons of garam masala over chicken and vegetables. Bring to boil. Reduce heat, cover and simmer 10 minutes, stirring occasionally or until chicken and vegetables are tender. Stir remaining 1/2 teaspoon garam masala into skillet. Bring to a boil. Reduce heat. Cook 5 minutes longer, stirring occasionally. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 250 calories, 8 g total fat, 1.5 g saturated fat, 125 mg cholesterol, 400 mg sodium, 4 g carbohydrate, 1 g fiber, 3 g sugar, 39 g protein.

GRILLED LAMB CHOPS WITH GARAM MASALA AND CUMIN

By Hawaiian Electric Co.

• 1 tablespoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground red chili powder or 1/2 teaspoon cayenne powder
• 1-1/2 teaspoons fine sea salt
• 12 lamb chops (about 1-inch thick)
• 1/4 cup olive oil
• 2 limes, quartered and cut into wedges

In a small bowl, mix garam masala, cumin, red chili powder and sea salt. Pat lamb chops dry with clean paper towels. Rub seasoning over both sides of lamb chops and place them in a tray, cover and let sit for at least 30 minutes (maximum 1 hour) at room temperature.

When ready to grill, heat grill and wipe grates with vegetable oil using a tongs and paper towels. Drizzle olive oil over lamb chops. When grates are hot, cook lamb chops on each side for about 3 to 3-1/2 minutes, until internal temperature reaches 145 degrees (rare) or 160 degrees (well-done).

Remove from grill; allow to rest covered for 5 minutes, then transfer to a serving platter. Serve with lime wedges on the side. Serves 6.

Approximate nutritional information, per serving: 600 calories, 46 g total fat, 17 g saturated fat, 160 mg cholesterol, 750 mg sodium, 3 g carbohydrate, 1 g fiber, no sugar, 41 g protein.

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