Ham-Vegetable Medley

Ingredients:
2 medium sweet potatoes, peeled, cut in 1-inch chunks
12 oz. Brussels sprouts, trimmed and halved
2 Tbsp. butter
1 to 1-1/4 lb. sliced cooked ham, about 1/4-inch thick
1/2 cup apple butter
2 Tbsp. cider vinegar
Baguette slices


Directions:
1. In large saucepan cook potatoes and Brussels sprouts in lightly salted boiling water 8 to 10 minutes or just until tender. Drain.

2. Meanwhile, in 12-inch skillet melt butter. Add ham; cook over medium-high heat 4 to 5 minutes, turning occasionally. Transfer to serving dishes with vegetables; keep warm. Stir together apple butter and vinegar in skillet; heat through. Serve with ham, vegetables, and bread slices. Serves 4.
Calories 513
Total fat (g) 16
Saturated Fat (g) 7
Polyunsaturated Fat (g) 1
Cholesterol (mg) 80
Monounsaturated Fat (g) 6
Sodium (mg) 1664
Carbohydrate (g) 71
Total sugar (g) 43
Fiber (g) 8
Protein (g) 23
Vitamin A (DV%) 0
Vitamin C (DV%) 61.410024
Calcium (DV%) 10
Iron (DV%) 17

Simple Beef and Noodles

Ingredients:
1 17-ounce package refrigerated cooked beef tips with gravy
1/2 teaspoon dried basil, crushed
1/4 teaspoon ground black pepper
1 10.75-ounce can condensed golden mushroom soup
1/2 cup beef broth
1-1/2 cups sliced fresh mushrooms
1 cup packaged peeled baby carrots, halved lengthwise
1 small onion, halved and thinly sliced (1/3 cup)
1 12-ounce package frozen egg noodles


Directions:
1. In a 3-quart saucepan combine beef tips with gravy, basil, and pepper. Stir in soup and broth. Bring to boiling. Add mushrooms, carrots, and onion. Return to boiling; reduce heat to low. Simmer, covered, for 20 to 25 minutes or until vegetables are tender, stirring frequently.

2. Meanwhile, cook noodles according to package directions; drain. Serve meat mixture over noodles. Makes 4 to 6 servings.

Calories 458
Total fat (g) 12
Saturated Fat (g) 4
Polyunsaturated Fat (g) 0
Cholesterol (mg) 150
Monounsaturated Fat (g) 0
Sodium (mg) 1349
Carbohydrate (g) 61
Total sugar (g) 7
Fiber (g) 4
Protein (g) 27
Vitamin A (DV%) 0
Vitamin C (DV%) 2.361924
Calcium (DV%) 5
Iron (DV%) 16

Maple-Cranberry Game Hens

Ingredients:
2 1-1/4- to 1-1/2-pound Cornish game hens
6 cups white cranberry juice or white grape juice
1/2 cup maple-flavored syrup
1/4 cup coarse salt


Directions:
1. Remove giblets from game hens, if present. Rinse hens. For brine, in a stainless-steel or enamel stock pot or plastic container combine cranberry juice, syrup, and salt; stir to dissolve salt.

2. Carefully add game hens to brine. Cover and marinate in the refrigerator for 4 hours, turning hens occasionally.

3. Remove game hens from brine; discard brine. Rinse hens and pat dry with paper towels. Tie drumsticks to tail with 100%-cotton kitchen string.Twist wing tips under back.

4. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place game hens, breast sides up, on grill rack over drip pan. Cover and grill for 50 to 60 minutes or until hens are no longer pink (180 degrees F in thigh muscle). (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above.)

5. Remove game hens from grill. Cover with foil and let stand for 10 minutes before carving. Makes 2 servings.
Calories 807
Total fat (g) 45
Saturated Fat (g) 12
Cholesterol (mg) 346
Sodium (mg) 1180
Carbohydrate (g) 36
Fiber (g) 0
Protein (g) 59
Vitamin A (DV%) 0
Vitamin C (DV%) 59.0481
Calcium (DV%) 4
Iron (DV%) 14

Cheesy Chicken and Noodles

Ingredients:
12 ounces wide egg noodles
2 cups desired frozen vegetables (such as peas, carrots, sweet red pepper strips and/or pea pods)
1 16-ounce jar light Parmesan-Alfredo pasta sauce
1 9-ounce package frozen cooked chicken breast strips, thawed
1 4-1/2-ounce can sliced mushrooms, drained
2 tablespoons dry white wine, dry sherry, chicken broth, or milk
Milk, optional
Grated Parmesan cheese


Directions:
1. In a 4-quart Dutch ove, cook noodles according to package directions, adding the vegetables the last 3 minutes of cooking time. Drain; return noodle mixture to Dutch oven.

2. Stir in sauce, chicken, mushrooms, and wine. Heat through. If desired, stir in additional milk to reach desired consistency. Sprinkle servings with Parmesan cheese. Makes 6 servings.
Calories 427
Total fat (g) 13
Saturated Fat (g) 7
Cholesterol (mg) 109
Sodium (mg) 966
Carbohydrate (g) 51
Fiber (g) 3
Protein (g) 24
Vitamin A (DV%) 0
Vitamin C (DV%) 0

french-onion-soup

Ingredients:
1/2 cup butter
6 cups thinly sliced yellow onions (6 large)
2 49-oz. cans beef broth
1/2 cup dry sherry or dry white wine
2 Tbsp. Worcestershire sauce
1/2 tsp. ground black pepper
1/4 cup snipped fresh Italian (flat-leaf) parsley (optional)
12 slices French bread, toasted
8 oz. Swiss, Gruyère, or Jarlsberg cheese, shredded (2 cups)


Directions:
1. In a 6 to 8-quart Dutch oven melt butter; add onions. Cook onions, covered, over medium-low heat for 15 to 20 minutes or until tender and golden; stir occasionally. Stir in broth, sherry, Worcestershire sauce, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Stir in parsley. Serve immediately or cool for 30 minutes.

2. To freeze, transfer cooled soup to three 1-1/2- to 2-quart (6 to 8 cup) freezer containers. Seal; label. Freeze up to 2 months.

3. To reheat frozen soup, transfer soup to a large saucepan. Cook, covered, over medium-low heat for 15 to 20 minutes, until heated through, stirring occasionally.

4. For toast, arrange bread slices on baking sheet.Sprinkle with shredded cheese. Broil 4 inches from heat for 1 to 2 minutes or until cheese is melted and lightly browned. Top each soup serving with toasted bread slice. Makes 12 servings (or three 4-serving portions).
Calories 263
Total fat (g) 14
Saturated Fat (g) 8
Polyunsaturated Fat (g) 1
Cholesterol (mg) 38
Monounsaturated Fat (g) 4
Sodium (mg) 1136
Carbohydrate (g) 21
Total sugar (g) 4
Fiber (g) 2
Protein (g) 10
Vitamin A (DV%) 0
Vitamin C (DV%) 2.952405
Calcium (DV%) 18
Iron (DV%) 6

Ingredients:
8 cups water
3 14-oz. cans reduced-sodium chicken broth
1 lb. cooked boneless ham, chopped
4-1/2 cups dry split peas, rinsed and drained
3 bay leaves
1/4 tsp. dried marjoram, crushed
1/4 tsp. ground black pepper
1-1/2 cups chopped carrots (3 medium)
1-1/2 cups chopped celery (3 medium)
1-1/2 cups chopped onion (3 medium)
Salt and ground black pepper
1. In a 7- to 8-quart Dutch oven combine water, broth, ham, split peas, bay leaves, marjoram, and pepper. Bring mixture to boiling; reduce heat. Simmer, covered, for 1 hour, stirring occasionally. Uncover; stir in carrots, celery, and onions. Bring to boiling. Reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender. Season to taste with salt and black pepper. Remove bay leaves; discard. Stir to combine (mixture may appear separated). Serve immediately or cool for 30 minutes.

2. To freeze, divide cooled soup among three 2-quart (8-cup) freezer containers. Cover; label. Freeze up to 3 months.

3. To reheat frozen soup, dip the bottom of the container in hot water for 5 minutes. Transfer frozen soup to a large saucepan. Cook, covered, over medium-low heat about 30 minutes or until heated through, stirring occasionally. Makes 12 servings (or three 4-serving portions)

Calories 334
Total fat (g) 5
Saturated Fat (g) 1
Polyunsaturated Fat (g) 1
Cholesterol (mg) 22
Monounsaturated Fat (g) 2
Sodium (mg) 866
Carbohydrate (g) 49
Total sugar (g) 8
Fiber (g) 19
Protein (g) 25
Vitamin A (DV%) 0
Vitamin C (DV%) 4.133367
Calcium (DV%) 7
Iron (DV%) 22

Ingredients:
2 cups water
2 cups chopped potato (2 medium)
1/2 cup chopped carrot (1 medium)
1/2 cup chopped celery (1 stalk)
1/4 cup chopped onion
1/4 cup butter or margarine
1/4 cup all-purpose flour
1/4 teaspoon black pepper
2 cups milk
2-1/2 cups shredded cheddar cheese or 10 ounces American cheese, torn
1 15-ounce can cream-style corn
2 cups cubed cooked ham
Black pepper (optional)

1. In a large saucepan combine water, potato, carrot, celery, and onion. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Do not drain.

2. Meanwhile, in a medium saucepan melt butter. Stir in flour and pepper; add milk all at once. Cook and stir over medium heat until thickened and bubbly.

3. Add cheese to milk mixture. Cook and stir until cheese melts. Add cheese mixture to potato mixture. Stir in corn and ham. Heat through, but do not boil. If desired, season with additional pepper.

4. Makes 6 servings (9 cups)
Calories 490
Total fat (g) 30
Saturated Fat (g) 16
Polyunsaturated Fat (g) 1
Cholesterol (mg) 103
Sodium (mg) 1,198
Monounsaturated Fat (g) 11
Carbohydrate (g) 33
Total sugar (g) 8
Fiber (g) 3
Protein (g) 25
Vitamin A (DV%) 0
Vitamin C (DV%) 13.581063
Calcium (DV%) 46
Iron (DV%) 12
Starch (d.e.) 1.5
Milk (d.e.) .5
Very-fat Meat (d.e.) 2.5

Grilled Chicken

.

Ingredients:
1 3- to 3-1/2-lb. broiler-fryer chicken, halved
3 cloves garlic, quartered
2 tsp. salt
1/3 cup olive oil
1 lemon, cut into wedges

Slightly flatten the chicken halves and place them in a 3-quart rectangular baking dish. In a blender or food processor, blend or process the garlic and salt to make a paste. With blender or processor running, slowly add olive oil. Pour the oil mixture over chicken halves, turning chicken to coat both sides. Loosen breast skin and rub oil mixture under skin. Cover and refrigerate for 2 to 24 hours.

2. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Place chicken, bone side down, on grill rack over drip pan. Cover and grill for 50 to 60 minutes or until chicken is no longer pink (180 degrees F). (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above.) Serve chicken with lemon wedges. Makes 4 servings.
Calories 649
Total fat (g) 51
Saturated Fat (g) 12
Polyunsaturated Fat (g) 9
Cholesterol (mg) 172
Monounsaturated Fat (g) 27
Sodium (mg) 1293
Carbohydrate (g) 2
Total sugar (g) 0
Fiber (g) 0
Protein (g) 43
Vitamin A (DV%) 0
Vitamin C (DV%) 8.857215
Calcium (DV%) 3
Iron (DV%) 11

Spicy Pecan Pork Sandwiches

Ingredients:
4 boneless pork loin chops, cut 1/2-inch thick (about 1 pound)
1 egg
2 tablespoons Dijon-style mustard
1/4 to 1/2 teaspoon cayenne pepper
1/2 cup fine dry bread crumbs
1/2 cup ground toasted pecans
1/4 cup all-purpose flour
2 tablespoons cooking oil
4 hoagie buns, kaiser rolls, or hamburger buns, split and toasted or 8 slices whole wheat bread, toasted
Chipotle chili- or sun-dried tomato-flavored light mayonnaise
Lettuce leaves
Tomato slices
1. Place each pork chop between two pieces of plastic wrap. Use the the flat side of a meat mallet to lightly pound each chop to about 1/4-inch thickness. In a shallow dish beat together egg, mustard, and cayenne pepper just until combined. In another dish stir together bread crumbs and pecans; place flour in a third dish. Coat each pork piece with flour, dip in egg mixture, and then coat with crumb mixture.

2. In a 12-inch skillet heat oil over medium-high heat. Add pork slices. Cook for 6 to 8 minutes or until slightly pink in the center, turning once. (If necessary, reduce heat to medium to avoid burning.) Spread mayonnaise on buns or bread. Serve pork in buns or between two slices of bread with lettuce and tomato slices.

3. Makes 4 sandwiches

Calories 634
Total fat (g) 31
Saturated Fat (g) 6
Polyunsaturated Fat (g) 8
Cholesterol (mg) 122
Sodium (mg) 987
Monounsaturated Fat (g) 13
Carbohydrate (g) 51
Total sugar (g) 4
Fiber (g) 4
Protein (g) 38
Vitamin A (DV%) 0
Vitamin C (DV%) 5.314329
Calcium (DV%) 14
Iron (DV%) 25
Starch (d.e.) 3
Vegetables (d.e.) .5
Very Lean Meat (d.e.) 4

Ravioli Skillet

Ingredients:
1 14.5-ounce can Italian-style stewed tomatoes, undrained
1 14-ounce can vegetable broth
2 medium zucchini, halved lengthwise and sliced 1/2 inch thick (about 2 1/2 cups)
1 9-ounce package refrigerated cheese ravioli
1 15-ounce can white kidney beans (cannellini) or navy beans, rinsed and drained
2 tablespoons grated Parmesan cheese
2 tablespoons snipped fresh basil or parsley


Directions:
1. In a large saucepan combine tomatoes and broth; bring to boiling. Stir in zucchini and ravioli. Return to boiling; reduce heat. Boil gently, uncovered, for 6 to 7 minutes or until ravioli is tender and broth mixture is slightly thickened, stirring gently once or twice.

2. Stir beans into ravioli mixture; heat through. Sprinkle each serving with Parmesan cheese and basil.

3. Makes 4 servings
utrition facts per serving:

Calories 335
Total fat (g) 11
Saturated Fat (g) 5
Polyunsaturated Fat (g) 1
Cholesterol (mg) 58
Sodium (mg) 1131
Monounsaturated Fat (g) 2
Carbohydrate (g) 47
Total sugar (g) 9
Fiber (g) 7
Protein (g) 19
Vitamin A (DV%) 103.02333
Vitamin C (DV%) 6.495291
Calcium (DV%) 25
Iron (DV%) 17
Starch (d.e.) 3
Vegetables (d.e.) 1.5
Very Lean Meat (d.e.) 1