NAVY BEAN SOUP WITH HAM

NAVY BEAN SOUP WITH HAM

Yield: 6 servings (about 1-1/4 cups each)
Source:  "1,001 Delicious Recipes for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Note: A quick-soak method is used for the beans. If you prefer
soaking the beans overnight, omit Step 1 and proceed with
Step 2 in the recipe.

INGREDIENTS

-  8 ounces dried navy, or Great Northern, beans, washed and sorted
-  1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
-  2/3 cup chopped onion
-  2/3 cup chopped carrot
-  1 rib celery, thinly sliced
-  2 cloves garlic, minced
-  1 tablespoon vegetable oil
-  1 tablespoon flour
-  4 cups reduced-sodium chicken broth
-  1 cup water
-  1/4 teaspoon dried thyme leaves
-  1 bay leaf
-  Salt and pepper, to taste

DIRECTIONS

Cover beans with 2 inches of water in large saucepan;
heat to boiling and boil, uncovered, 2 minutes. Remove
from heat and let stand, covered, 1 hour; drain.

Saute ham, onion, carrot, celery, and garlic in oil in
large saucepan until vegetables are tender, 5 to 8 minutes.
Stir in flour; cook over medium heat 1 minute.

Add beans, broth, water, and herbs to saucepan; heat to
boiling. Reduce heat and simmer, covered, until beans are
tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to
taste with salt and pepper.

Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg,
Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g
Diabetic Exchanges: 2 Bread/Starch, 2 Meat

Cauliflower & Ham Chowder

Cauliflower & Ham Chowder in the Grandma Jo's Soup Kettle.  


Cauliflower Ham Chowder (p. 168)

3 cups frozen chopped cauliflower, thawed
2 cups (one 16 oz can) Healthy request chicken broth
1/2 cup chopped onion
1 cup diced celery
1 1/2 cups (one 12 fluid ounce can) Carnation Evap skim milk
3 Tablespoons all-purpose flour
1 1/2 cups (9 ounces) diced Dubuque 97% fat-free ham or any extra lean ham
3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese



In a large saucepan, combine cauliflower, chicken broth, onion, and celery.
Bring mixture to a boil.

Lower heat, cover and simmer for 20 to 25 minutes
or until vegetables are tender, stirring occasionally.

Pour 1 1/2 cups of hot mixture into a blender container.
Cover and process on High for 15 to 20 seconds
or until mixture is smooth.

Pour blended mixture back into saucepan.

In a covered jar, combine evaporated skim milk and flour.
Shake well to blend.

Add milk mixture to cauliflower mixture.

Mix well to combine. Stir in ham and cheddar cheese.

Lower heat and simmer for about 1o minutes or

until mixture is heated through and cheese melts,

stirring occasionally.

HINT: Thaw cauliflower by placing in a colander and rinsing under hot water for one minute.

serves 4 (1 1/4 cups)



Diabetic Exchanges: 2 1/2 meat, 2 Vegetable, 1 Skim Milk

Asparagus Ham Lasagna Casserole

SOURCE: The Strong Bones Healthy Exchanges Cookbook by Joanna Lund

1-1/2 c water
1 c. nonfat dry milk OR you can use fat free evap milk and omit the flour listed below
3 tbsp flour
1/4 c. finely chopped onion (I use the entire onion )
1/2 tsp dried minced garlic
1 tsp italian seasoning
2 c. mini lasagna noodles, rinsed and drained OR approx. 7 regular lasagna noodles
1 full cup diced 97% fat-free ham
1-3/4 c. (one 14.5 oz can) cut asparagus, rinsed and drained or use fresh
3/4 c. shredded reduced fat mozzarella cheese
1/4 c. grated fat free Parmesan cheese

Spray an 8 x 8 glass baking dish with cooking spray. In a covered jar, combine water, nonfat dry milk and flour and shake well to combine. (Skip this step if using evaporated milk). Pout mixture into glass measuring bowl. Add onion, garlic and italian seasoning. Mix well to combine. Cover with waxed paper.

Microwave on HIGH (100% power) for 3 minutes, stirring after every minute.

Spread 1/3 c of sauce in bottom of prepared dish. Layer half of the noodles over sauce. Sprinkle half of the ham and asparagus over noodles. Top with half of mozzarella cheese and half of remaining sauce. Repeat layers. Cover and microwave on BAKE (60% power) for 6 minutes, turning dish after 3 minutes (if microwave doesn't have a turntable). Sprinkle Parmesan cheese evenly over top.

Continue microwaving, uncovered, on BAKE for an additional 3 minutes. Place dish on wire rack and let set for minutes. Divide into 4 servings.

HINTS: 1-3/4 C. uncooked mini lasagna noodles usually cook to about 2 cups.

NOTES: I used chicken instead of ham and it tasted great. I used fresh asparagus.

NUTRITIONAL INFO: Each Serving contains

327 calories
7 g fat
26 gm protein
40 gm carbs
950 mg sodium (less if you use chicken)
376 mg calcium
4 gm fiber

Diabetic: 2-1/2 meat, 1 starch, 1 vegetable, 1 skim milk

Crockpot Wild Rice Soup 8 hours

Crockery Pot Wild Rice Soup

From the Kitchen of: Barbara

2	tbsp.	butter
1	tbsp.	minced onion
1/4	c.	flour
4	c.	chicken broth
2	c.	cooked wild rice
1/2	tsp.	salt
1	c.	Half and Half
		Minced parsley or chives
		Optional:
1/3	c.	minced ham
1/3	c.	grated carrot
3	tbsp.	slivered almonds
1/3	c.	finely chopped celery

Sauté onion in butter. Blend in flour. Gradually add broth, stirring constantly, until slightly thickened. Pour into Crockery Pot. Add all other ingredients. Cook on low overnight. Garnish with parsley or chives. Double recipe fills 5 quart Crockery Pot.

Heartland Mac and Cheese

Heartland Macroni and cheese

1 (103/4oz) can Healthy Request Cream of Mushroom soup
1/3 cup skim milk
1 tsp dried onion flakes
1 tsp dried parsley flakes
1/4 tsp black pepper
1 1/2 cups (6oz) shredded Kraft reduced fat Cheddae cheese
2 1/2 cups cooked elbow macroni, rinsed and drained
1/2 cup frozen peas, thawed
Full 1 1/2 cups (9oz) diced Dubuque 97% fat-free ham or any extra-lean
ham
Preheat oven to 350 degrees. Spray an 8x8 baking dish with
butter-flavored
cooking spray. In a large skillet, combine mushroom suop, skim milk,
onion
flaked, parsley flakes and black pepper. Stir in Cheddar cheese. Cook
over medium
heat, stirring often, until cheese melts. Add macroni, peas, and ham.
Mix well
to combine. Spread mixture into prepared baking dish. Bake 30 minutes.
Place
baking dish on a wire rack and let set 5 minutes. Cut into 6 servings
Hint: 1 2/3 cups uncooked macroni usually cooks to about 2 1/2 cups.
thaw peas by placing in a colander and rinse under hot water for one
minute.
239 calories 7 gm Fat 19 gm protein 25 gm carbohydrate 799 mg Sodium 1
gm
fiber
Diabetic: 2 Meat 1 1/2 starch
Cooking Healthy With a Man In Mind page 213

Ham and Pea Salad

JoAnna M. Lund
-- a Healthy Exchanges recipe revised for Core

Both my husband, Cliff, and son Tommy can't get enough of this
Flavorful main-dish salad. I think it's the addition of the prepared
Mustard that gives it that special taste.
Serves 4 (1/2 cup)

2 cups frozen peas, thawed
2 oz finely shredded ham (90% lean) (USE extra-lean for Core)
1 hard boiled egg, chopped
1 1/2 oz shredded low fat chedder cheese (1/3 cup) (USE FF or soy for
Core)
1/2 cup fat free Ranch dressing
1 tablespoon fat free mayonnaise
1 teaspoon prepared mustard
1/8 teaspoon pepper

In medium bowl combine peas, ham, egg and chedder cheese. In small
Bowl combine Ranch dressing, mayonnaise, mustard and pepper. Pour
Over pea mixture. Mix gently to combine.

Each serving equals:
HE: 1 1/4 protein (1/4 limited), 1 Bread, 15 Optional Calories
************ ********* ********* ********* *
************ *********
129 Calories, 3gm Fat, 8gm Protein,
17gm Carbohydrate, 485mg Sodium
************ ********* ********* ********* *
************ *********
DIABETIC: 1 Starch, 1 Meat

Revised for Core from:
"Healthy Exchanges Cookbook pg.89 or Healthy Exchanges Food
Newsletter January 1993, pg. 8."