Recipes provided by KHON Fox 2
From the Kitchen of:
Zippy's & Mocha Java Cafe
Dr. Shintani's "Hawaii Diet"
Airdate: January 2, 2000
Chunky Two-Bean Chili
1 cup TVP (textured vegetable protein)
1/3 cup vegetable broth
3 cloves garlic, crushed
1/2 medium onion, chopped
1 stalk celery, chopped
1 green bell pepper, chopped
1 sprig fresh Chinese parsley, chopped
1-2 tbs chili powder
1/2 tsp dried red pepper flakes
1 tsp ground cumin
freshly ground black pepper to taste
2 cups canned black beans, drained and rinsed
2 cups canned kidney beans, drained and rinsed
2 bay leaves
1 cup canned tomato sauce
1/2 cup tomato paste
1/2 cup water
1 tsp freshly squeezed lime juice
Soak TVP in heated vegetable broth for 10 minutes. Saute garlic, onion, celery, green pepper, and Chinese parsley in a small amount of water until onions are translucent. Add the soaked TVP and all remaining ingredients; simmer for 20 minutes. Remove bay leaves before serving.
Makes 8 servings.
Nishime
2 strips (1/2" x 36" each) dried konbu (kelp)
4 dried shiitake mushrooms
5 whole araimo (Japanese taro)
2 konyaku, sliced
3 pieces aburage
1 whole turnip
1 cup canned bamboo shoots
1 whole burdock
1 tsp peanut oil
1-1/2 cups vegetable broth
1 cup sliced carrots
1/4 cup tamari
1/3 cup sugar
Soak konbu and mushrooms in water until soft, about 10 minutes. Wash and scrub taro thoroughly, then peel and cut into 1-1/2" pieces. Cut konyaku, aburage, turnip, and bamboo shoots into 2" pieces. Cut burdock into 1/4" diagonal slices and soak in water until ready to use. Tie konbu into knots, leaving 1" between knots. Cut between knots. Drain and slice mushrooms. In a large saucepan, heat peanut oil, vegetable broth, mushrooms, konbu, konyaku and bamboo shoots. Cover and cook for 10 minutes. Add tamari and sugar; cook for 5 minutes. Add turnip, carrots, and burdock and cook for 15 minutes. Add taro and cook until taro is fork tender, about 30 minutes. Toss in aburage and serve.
Makes 4 servings.
Nutrition information per Serving: 241 calories; 3.9 grams (14%) fat; 10% protein; 76% carbohydrates.
Potato and Corn Chowder
2 tsp dry sherry
1 1/4 cups finely chopped sweet yellow onion
2 cloves garlic, crushed
2 cups cubed red potatoes
1 14-oz. can vegetable broth
1 tsp dried basil
1/4 tsp dried thyme
1/4 tsp paprika
1 bay leaf
1 cup fresh or frozen corn
1 cup soy milk
salt and freshly ground black pepper
Olive oil cooking spray
Spray a large skillet with cooking spray. Add sherry and heat over medium heat. Add onion and garlic and saute for 5 minutes, stirring frequently to prevent browning. Add water as needed. Add potatoes, broth, basil, thyme, paprika, and bay leaf. Cover pan, bring to a boil and cook over medium head for 10-15 minutes. When potatoes are tender, add corn and milk. Simmer until the corn is tender, about 3 minutes. Discard the bay leaf. Puree a cup of soup in a blender or food processor, then return it to the pot. This will give your soup a creamy texture. Season with salt and pepper to taste.
Makes 6-8 servings.
Nutrition information per serving: 117 calories; 1.3 grams (10%) fat; 18% protein; 72% carbohydrates.
Hawaiian Curry
3 tbs water
1 large onion, chopped
2 cloves garlic, minced
1-inch piece fresh ginger, mashed
1-2 tsp soy sauce
1 tsp honey
1-3 tbs curry powder
2 large carrots, peeled and cut into 1-inch chunks
2 stalks celery, cut into 1-inch chunks
3 red potatoes, quartered
3 cups cauliflower florets
1/2 cup lima beans
2 cups vegetable broth
salt to taste
1 tbs cornstarch or arrowroot dissolved in 1 tbs water
Saute onion and garlic and water. Add ginger, soy sauce, honey, curry powder, carrots, celery, potatoes, cauliflower, lima beans, vegetable broth and salt. Pour in enough water to cover. Cook for 20 minutes, or until carrots become tender. Add cornstarch and stir until mixture is thickened.
Makes 6 servings.
Nutrition information per serving: 118 calories; 0.6 grams (4%) fat; 15% protein; 81% carbohydrates.
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