What’s Cooking With Dr. Shintani

Diana Helfand
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Wednesday - August 13, 2008
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Dr. Terry Shintani
Dr. Terry Shintani

This year marks the 13th annual Made in Hawaii Festival, which promotes eating locally grown food and ingredients, and features cooking demonstrations by an impressive array of local chefs.

Festival attendees will get a chance to sample the chefs’ delicious creations after the demonstrations.

The “Buy Hawaii, For Hawaii”-themed event will feature more than 420 booths of exhibitors from six of the Hawaiian Islands, offering a diverse assortment of the latest and greatest finds as well as old favorites.

Adding to the festivities is an award-winning lineup of entertainers to be featured in the Pikake Room.

Sponsored by HMSA, the festival will be at Blaisdell Exhibition Hall and Arena Aug. 15-17.

The 2008 Made in Hawaii Festival is produced by the Hawaii Food Industry Association and also sponsored by First Hawaiian Bank.

For a complete list of chefs and demonstration times or more information, call 533-1292 or visit the website at http://www.madeinhawaiifestival.co m.

Dr. Terry Shintani will demonstrate these two dishes Saturday, Aug. 16, and has graciously given me these recipes to share with MidWeek readers.


* 4 cups brown rice, uncooked, washed and drained

* 2 cups gandule beans (pigeon peas) or 1 can gandule beans (15 ounces), drained

* 1 bell pepper, chopped

* 1 large onion, diced

* 2 bunches cilantro, chopped

* 3-4 cloves garlic

* 2-3 stalks celery, diced

* 1 can tomato sauce (8 ounces)

* 1 envelope goya powder or chili powder

* sea salt, to taste

* 1 teaspoon cumin

* 1 teaspoon oregano

* 1-2 teaspoons extra virgin olive oil

* 3 cups vegetarian chicken-flavored broth

* olives, sliced

* Chinese parsley (cilantro)

* Optional: 1 teaspoon achiote (annatto) seeds

In a large pot, sauté all vegetables in olive oil. Add seasonings and goya powder. Add gandule beans and sauté for another 5 minutes. Add broth and tomato sauce and bring to a boil. Taste and add more salt or seasoning, if needed.

At this point this dish can be cooked on the stove or transferred to a crock pot. See crock pot instructions below.

Stovetop Method: Stir in rice and bring to a boil. Cook for about 2 minutes over high heat, stirring occasionally. Reduce heat to low. Cover and simmer for about an hour. The mixture should be the consistency of porridge. Garnish with olives and Chinese parsley.

To Prepare In Crock Pot: Transfer to the crock pot and lower heat to simmer. Cover pot and cook for 2 hours. After 30 minutes, stir rice mixture well and continue to cook, stirring every 30 minutes until cooked.

Garnish with olives and Chinese parsley (cilantro).

Makes six to eight portions. (one portion: 478 calories, 4.1 grams fat, 13 percent protein, 79 percent carbohydrates, 8 percent fat)


* 1 block firm tofu, cut in 3/4-inch cubes

* 1/3 cup nutritional yeast

* 1 teaspoon Spike seasoning

* 1/2 teaspoon black pepper

* 1 1/2 tablespoons soy sauce, tamari or Bragg’s Liquid Amino

* 1/4 teaspoon olive or sesame oil (or cooking spray)

Drain tofu (Hint: Place on and dab with paper towel to dry). Slice or break tofu into approximately 3/4-inch cubes.

(Hint: Use a butter knife or other blunt instrument to cut tofu so that the edges of the tofu pieces will be textured).

Lightly coat a nonstick pan with oil or cooking spray and heat at medium-high. Add tofu cubes and brown. Turn heat to low and drizzle soy sauce on each piece of tofu. Add yeast, Spike and pepper and toss, coating the pieces of tofu evenly. Cook until golden brown.

Makes two to four portions. (one portion: 118.2 calories, 3.6 grams fat, 45 percent protein, 29 percent carbohydrates, 26 percent fat)

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

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