Island Pantry
Meals designed for the time-pressed cook

By Kaui Philpotts

An egg and vegetable donburi is simple to prepare, uses ingredients you probably have, and can be varied endlessly. Deborah Booker • The Honolulu Advertiser

We're busy working, raising kids, volunteering and generally running around much of the week, and cooking whole food at home is often the thing that gets dropped in the shuffle. Just getting to the grocery story can be a challenge.

So, here are some ideas to help you plan.

First, stock that freezer and pantry with easy-to-prepare foods for those high-pressure times. Have vegetables in the freezer for when everything in the produce tray looks dead.

Saimin frozen in individual portions can always be boosted by adding a sliced boiled egg and green vegetables (spinach from a package works fine). Stock up on cans of tuna packed in water, whole-grain cereals (who said they have to be eaten only in the morning?), frozen fruit that can be whirled into smoothies and low-sodium soups.

Pizzas sometimes get a bad rap often because of their high fat content, but depending on the toppings, they can be a reasonable meal. Pizza "blanks" such as Boboli crusts can be topped with reduced-fat cheeses, sliced tomatoes, olives and anything else that sounds good. Think of the varieties at places like California Pizza Kitchen and upscale restaurants around town.

Leftovers wrapped in tortillas are quick, wholesome and economical. Top it all off with a little salsa. Take advantage of vegetables and salads sold ready to eat in a bag. All they require is a little dressing, and they're a great way to make use of small bits and pieces of leftover meat and vegetables.

Big bags of rice are essential for most Hawai'i families. Just about everything "goes with rice." Combine that with ready-made stir fry packages in the market's meat department of chopped vegetables, chicken or beef and a bottled stir fry sauce, and you're cooking.

Fish fillets are another quick and easy dinner. You can buy the exact number you need with no waste, and they can be prepared by sauteing in a matter of minutes. Squeeze a slice of lemon and enjoy.

'Ahi steaks and blocks (seared with bottled spices) make a speedy Nicoise-style salad; use frozen green beans, bottled olives, leftover potatoes if you have them, and a creamy garlic dressing (probably in the door of your refrigerator as you read this). Or sear an 'ahi block coated with Japanese shichimi spices, slice thinly and serve over a pre-packaged kit of Caesar salad.

Try either of these island-inspired dishes this week.

Quick Grilled 'Ahi Salad

• 1/2 cup bottled teriyaki style marinade (or Italian dressing)
• 1 pound 'ahi fillets
• 2 ripe local tomatoes, thickly sliced or wedged
• 2 yellow or orange bell peppers, seeded and thickly sliced
• 1 Maui onion, sliced thick
• 2 heads Manoa or red leaf lettuce, in pieces
• 1 bunch basil or arugula leaves
• 3 tablespoons or more olive oil
• Juice of 1 lemon
• Salt and pepper to taste

In a bowl, marinate the 'ahi in the teriyaki marinade. Set aside for 15 minutes. Prepare the vegetables for the salad.

Turn on the broiler and heat. Place the fish under the broiler and cook for about 6 minutes. Turn over and broil the other side to your taste, about another 5 minutes.

'Ahi is good on the rare side. Broil the tomatoes, peppers and onion, too, brushing them first with olive oil. (This can also be done on top of the stove with a grill pan). Vegetables should be fork-tender. Combine the lettuce and basil or arugula in a bowl and toss with olive oil and lemon. Season and toss. Arrange the grilled 'ahi and vegetables on top.

Serves 4. (This salad is great done on an outdoor barbecue, too).

Egg and Veggie Donburi

• 2 cups rice, cooked
• 4 large eggs
• Black pepper to taste
• 6 shiitake mushrooms, reconstituted and sliced
• 10 snow peas or sugar snap peas
• 1 carrot, julienned
• 3 green onions, sliced into 1-inch pieces
• 1 1/2 cups chicken or vegetable broth
• 1 1/2 teaspoons grated ginger
• 2 tablespoons shoyu
• 1 ounce radish sprouts
• Cooking spray

Cook the rice in the rice cooker. In a bowl, whisk the eggs together and set aside. In a nonstick skillet over medium-high heat, spray the oil and saute the shiitake mushrooms until browned, 2 or 3 minutes.

Add the snow peas, carrots and green onions and continue to stir, about 1 minute. Add the broth, ginger and shoyu (you can use a dashi packet, too).

Cook until the liquid is reduced by half, about 6 minutes.

Pour the egg mixture, without stirring, over it all and cover the skillet. Cook until the eggs have just set, about 4 minutes. Divide the rice among saimin bowls. Divide the omelet between the bowls, setting on top of the rice. Spoon the broth over the rice. Garnish with the sprouts and add pepper to taste. Serves 4.