Category Archives: Ham

Basic Vegetable Soup

  1. Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
  2. Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
  3. Season with fresh or dried herbs.
  4. Add tender vegetables like corn, peas and okra.
  5. Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Vegetables-SoupNutritional Information:
Calories 84
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 491mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A 44%
Vitamin C 2%
Calcium 3%
Iron 5%

Ham and Vegetable Chowder

Ham-and-Vegetable-Chowder

Picture from https://www.foodhero.org/recipes/ham-and-vegetable-chowder

Ingredients
1 tablespoon vegetable oil
1 small onion, chopped
1/2 head cabbage, chopped (3-4 cups)
1 large potato, peeled and diced
2 cans (14 1/2 ounces) low-sodium, fat-free chicken broth
2 cans (15 ounces) cream-style corn
1 cup chopped lean (8% fat) ham
1/2 teaspoon black pepper
1/2 cup cheddar cheese, grated

Directions
1. Heat oil in large pot. Sauté onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, ham, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes
4. Serve hot, sprinkled with cheese.
5. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information
Per serving: 1 cup
Calories 160
Fat 5g
Cholesterol 15mg
Sodium 430mg
Total Carbohydrate 23g
Fiber 3g
Sugar 5g
Protein 8g

Broccoli and Everything Salad

Broccoli-and-Everything-Salad

Picture from https://www.foodhero.org/recipes/broccoli-and-everything-salad

Ingredients
1 cup raw broccoli, chopped
1 medium carrot, peeled and diced
2 stalks celery, thinly sliced
1/2 cup raisins
1/4 cup onion, chopped
1 cup cooked ham, chicken or turkey
1/4 cup light mayonnaise
1/4 cup plain, nonfat yogurt
1 tablespoon sugar
1 teaspoon vinegar

Directions
1. In a large bowl mix together broccoli, carrot, celery, raisins, onion and meat.
2. Mix together mayonnaise, yogurt, sugar and vinegar in a separate bowl.
3. Add mayonnaise mixture to salad and mix well.
4. Refrigerate leftovers within 2-3 hours.
Yield: 8 servings

Nutrition Information
Per serving: 2/3 cup
Calories 110
Fat 4g
Cholesterol 10mg
Sodium 280 mg
Total Carbohydrate 14 g
Fiber 2g
Sugar 11g
Protein 5g

Spaghetti Squash Italiano

SpaghettiSquashItaliano1_1-e1408142559481-102616_212x213Ingredients
1 (4-pound) spaghetti squash
Olive oil-flavored vegetable cooking spray
1 cup finely chopped onion
1 tablespoon minced garlic
1 cup chopped zucchini
1 cup finely chopped mushrooms
3/4 pound freshly ground raw turkey
2 ounces reduced-fat, low-salt ham, chopped
1 (25-ounce) jar fat-free tomato-basil spaghetti sauce
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
1 teaspoon freshly ground pepper
1/2 teaspoon dried crushed red pepper
3 tablespoons freshly grated Parmesan cheese

Directions
1. Wash squash; cut in half lengthwise. Remove and discard seeds. Place squash halves, cut sides down, in a 13- x 9- x 2-inch baking dish coated with cooking spray. Add water to dish to depth of 1/2 inch. Bake at 375° for 40 minutes or until squash is tender; let cool slightly. Using a fork, remove spaghetti-like strands; discard shells. Set strands aside, and keep warm.
2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion and garlic; sauté 2 minutes. Add zucchini, and sauté 2 minutes. Add mushrooms; sauté 2 additional minutes. Remove vegetables from skillet, and set aside.
3. Coat skillet with cooking spray; add turkey. Cook over medium-high heat until turkey is browned, stirring until it crumbles. Add vegetable mixture, ham, and next 5 ingredients. Cook over medium heat until thoroughly heated. To serve, spoon turkey mixture over spaghetti squash; sprinkle with cheese.
Yield: 4 servings.

Nutritional Information
Per Serving
Calories 320
Fat 5.9g (Sat 2.2g Mono l.4g Poly 1.3g)
Cholesterol 66mg
Protein 29.3g
Carbohydrate 4l.2g
Sodium 606mg