Oct 13, 2021 11:30 AM

Author: Be Well Utah


Over the past few months we have hosted multiple online cooking demos as part of the virtual Be Well Utah event series. We will continue to partner with our friends at PEAU (Pasifika Enriching Arts of Utah) for the remaining five demos. PEAU is the arts and culture division of PIK2AR (Pacific Islander Knowledge 2 Action Resources). 

Cooking with PEAU is as a collaborative effort with Be Well Utah and University of Utah Health to accomplish two goals:

  1. to teach people how to cook “traditional” Pacific Island dishes.
  2. to provide healthier options for some of the ingredients in recipes frequently used by Pacific Islanders. 

Participate in our online cooking demos and learn how cook traditional Pacific Island dishes. Not only will you learn how to cook some of these recipes, but you will also learn healthier options for some of the ingredients in these recipes. Each month we will provide a recipe for both a traditional main dish along with a side dish or dessert.

Sometimes you just need a quick snack to get you through the afternoon. Today we’re going to show you how to make a traditional Hawaiian snack of choice, Dried Beef. It is a great low-calorie snack with lots of protein. A great way to get fill you up.

Ingredients

SERVES 12

  • 3/4 cup mayonnaise
  • 1 tsp soy sauce
  • 1 tsp lemon juice
  • 1/2 tsp curry powder
  • 1 small onion chopped small
  • 2 1/2 cup cooked chicken breast,cubed
  • 1 1/2 cups grapes, whole or sliced
  • 3/4 cup(quantity not listed)celery, chopped small
  • *bread or pita, salad greens mixed lightly dressed with oli and vinegar

HEALTHY MODIFICATIONS

  1. Either use Greek yogurt instead of the mayo or do half mayo, half Greek yogurt. This would cut down on the fat.
  2. Use reduced sodium soy-sauce instead of regular soy-sauce.
  3. Serve on whole grain pita or whole wheat bread to increase fiber.
  4. Add more grapes and celery for more fiber, fruits/vegetables.

Nutrition Facts Per Serving

Calories 280; Total Fat 13g; Saturated Fat 2g; Sodium 328mg; Total Carbohydrates 15g; Dietary Fiber 1g; Sugars 4g; Protein 22g

*All recipes are available in English, Spanish, Hawaiian and Marshallese. To see other languages please download the recipe card PDF below.


Be Well Utah

Be Well Utah 2021 is offering virtual cooking demos so you can learn to make tasty and nutritious meals from your own home. Our University of Utah Health Registered Dietitians have partnered with PEAU to modify traditional Pacific Island recipes that are easy to make, include healthy ingredients, and are suitable for the whole family. Watch the cooking demo on our Facebook page, or follow the recipe below. We encourage you to share a picture of your family with your finished Be Well Utah recipe & tag @BeWellUtah on Facebook and Instagram.

be well recipe recipe wellness diet nutrition

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