Lentil and Sausage Soup

Ingredients:
2 14-ounce cans reduced-sodium chicken broth
1-1/2 cups water
1 cup brown lentils, rinsed and drained
1 cup sliced celery (2 stalks)
1 cup sliced carrot (2 medium)
1/2 cup chopped onion (1 medium)
1 teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
1/8 teaspoon cayenne pepper
2 cloves garlic, minced
6 ounces cooked smoked sausage links, quartered lengthwise and sliced


Directions:
1. In a large saucepan combine chicken broth, water, lentils, celery, carrot, onion, dried thyme (if using), cayenne pepper, and garlic. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables and lentils are tender. Stir in sausage and fresh thyme, if using. Heat through.

2. Makes 5 servings (7 cups)
Calories 294
Total fat (g) 11
Saturated Fat (g) 4
Polyunsaturated Fat (g) 1
Cholesterol (mg) 23
Sodium (mg) 962
Monounsaturated Fat (g) 5
Carbohydrate (g) 28
Total sugar (g) 6
Fiber (g) 13
Protein (g) 21
Vitamin A (DV%) 0
Vitamin C (DV%) 6.495291
Calcium (DV%) 5
Iron (DV%) 20
Starch (d.e.) 1.5
Vegetables (d.e.) 1
Medium-fat Meat (d.e.) 2

Ginger-Apple-Glazed Chicken

Ingredients:
1 recipe Ginger-Apple-Glaze
4 skinless, boneless chicken breast halves (about 1-14 lb. total)
Nonstick cooking spray
2 medium apples, cored and sliced
1 medium leek, sliced, or 1/3 cup chopped onion
2 cloves garlic, minced
2 Tbsp. apple juice, apple cider, or chicken broth
1 10-oz. bag prewashed spinach, stems removed (about 10 cups)
Salt
Ground black pepper


Directions:
1. Measure 1/4 cup of the Ginger-Apple Glaze. Place chicken on the grill rack directly over medium heat; grill for 12 to 15 minutes or until no longer pink (170 degrees F), turning once halfway through grilling and brushing often with the 1/4 cup Ginger-Apple Glaze during the last 5 minutes of grilling.

2. Meanwhile, lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium heat. Add apple, leek, and garlic; cook for 3 minutes. Add 1/4 cup of the Apple Glaze and the apple juice; bring to boiling. Add spinach; toss just until wilted. Season to taste with salt and pepper.

3. To serve, slice each chicken breast crosswise into 6 to 8 pieces. On 4 dinner plates, arrange spinach mixture; top with sliced chicken. Makes 4 servings.

4. Ginger-Apple Glaze: In a small saucepan, combine 1/2 cup apple jelly; 2 tablespoons soy sauce, 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed; 1 teaspoon finely shredded lemon peel; and 1 teaspoon grated fresh ginger. Heat and stir just until jelly is melted. Makes 2/3 cup.
Calories 344.647
Total fat (g) 2.141
Saturated Fat (g) 0.518
Polyunsaturated Fat (g) 0.576
Cholesterol (mg) 82.149
Monounsaturated Fat (g) 0.390
Sodium (mg) 727.849
Carbohydrate (g) 47.053
Total sugar (g) 30.897
Fiber (g) 4.282
Protein (g) 36.044
Vitamin A (DV%) 0
Vitamin C (DV%) 28.933569
Calcium (DV%) 11
Iron (DV%) 21

Spaghetti with Cincinnati-Style Marinara

Ingredients:
12 ounces dried spaghetti
1 pound ground beef
1 cup chopped onion
1 to 2 tablespoons chili powder
1/4 teaspoon ground cinnamon
1 15-ounce can red kidney beans, rinsed and drained
1 14-ounce jar marinara sauce
1/2 cup water
1 cup shredded cheddar cheese (4 ounces)


Directions:
1. Cook spaghetti according to package directions. Meanwhile, in a large skillet, cook beef and onion until beef is brown and onion is tender. Drain off fat. Stir chili powder and cinnamon into meat mixture; cook and stir for 2 minutes.

2. Add kidney beans, marinara sauce, and the water. Cook over medium heat until boiling, stirring occasionally.

3. Place hot cooked spaghetti in a large serving bowl. Spoon beef mixture over spaghetti; sprinkle with cheddar cheese. Makes 6 servings.
Calories 522
Total fat (g) 17
Saturated Fat (g) 7
Cholesterol (mg) 67
Sodium (mg) 527
Carbohydrate (g) 62
Fiber (g) 7
Protein (g) 32
Vitamin A (DV%) 0
Vitamin C (DV%) 0

Mexican Beef and Tortillas

Ingredients:
8 6-inch corn tortillas
1 17-oz. pkg. refrigerated beef pot roast with juices
1 14-1/2-oz. can diced tomatoes with green chilies
1 green sweet pepper, cut into strips
1 lime, cut into wedges
Dairy sour cream (optional)
Fresh cilantro sprigs (optional)


Directions:
1. Wrap tortillas in microwave-safe paper towels. Microwave on 100 percent power (high) 45 to 60 seconds or until warm. Cover; set aside.

2. Microwave beef according to package directions. Meanwhile, place undrained tomatoes in small saucepan; heat through.

3. Remove meat, reserving juices. Cut in slices. Serve on warmed tortillas with tomatoes and green pepper strips. Pass lime wedges, sour cream, and cilantro. Drizzle reserved juices. Makes 4 servings.
Calories 319
Total fat (g) 10
Saturated Fat (g) 5
Polyunsaturated Fat (g) 1
Cholesterol (mg) 64
Monounsaturated Fat (g) 0
Sodium (mg) 857
Carbohydrate (g) 34
Total sugar (g) 7
Fiber (g) 5
Protein (g) 27
Vitamin A (DV%) 0
Vitamin C (DV%) 40.152708
Calcium (DV%) 7
Iron (DV%) 19

Pulled Chicken Sandwiches

Ingredients:
2 1-3/4- to 2-pound purchased roasted chickens
1 tablespoon olive oil
2 medium onions, cut into 1/4-inch-thick slices
1 cup chopped green or red sweet pepper
2/3 cup cider vinegar or white wine vinegar
1 8-ounce can tomato sauce
1/4 cup snipped fresh basil
1/4 cup honey
1 teaspoon salt
2 12-inch loaves ciabatta bread, split and toasted
Pickle slices


Directions:
1. Pull the meat from the chickens, discarding skin (if desired) and bones. Using two forks or your fingers, pull the meat into shreds. If desired, chop the seasoned skin and add it to the chicken.

2. In a 4-quart Dutch oven, heat the olive oil over medium heat. Add onion and sweet pepper; cook and stir about 5 minutes or until tender. Add vinegar. Cook and stir for 1 minute more. Stir in tomato sauce, basil, honey, and salt. Bring to boiling. Add the chicken, tossing gently to coat. Heat through.

3. To serve, use a slotted spoon to place chicken mixture on bottoms of bread loaves. Top with pickle slices; replace tops of bread. Cut loaves into serving-size portions. Makes 12 servings.
Calories 332
Total fat (g) 13
Saturated Fat (g) 3
Polyunsaturated Fat (g)
Cholesterol (mg) 67
Sodium (mg) 577
Carbohydrate (g) 28
Total sugar (g)
Fiber (g) 2
Protein (g) 24
Vitamin A (DV%) 0
Vitamin C (DV%) 12.400101
Calcium (DV%) 5
Iron (DV%) 13

Jamaican Jerk Chicken Skewers

Ingredients:
2 lb. skinless, boneless chicken breast halves
2 Tbsp. whole allspice
1 Tbsp. snipped fresh thyme
1 tsp. black peppercorns
1/2 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1/4 cup packed dark brown sugar
6 cloves garlic
4 shallots
1 Scotch bonnet or habanero chile pepper
2 Tbsp. dark rum
Lime wedges


Directions:
1. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly to 1/4- to 1/2-inch thickness. Remove plastic wrap. Cut pounded chicken breast halves lengthwise into 1-inch strips. Place the chicken strips in a glass or ceramic bowl.

2. In a spice grinder, combine allspice, thyme, peppercorns, nutmeg, and cinnamon. Grind mixture to a fine powder. (If some large pieces remain, pass mixture through a fine-mesh sieve; discard large pieces). Transfer mixture to a food processor. Add brown sugar, garlic, shallots, and Scotch bonnet pepper. Process until coarsely ground. Add rum; process mixture to paste consistency.

3. Add spice paste to chicken strips; gently toss to coat. Cover and chill for 1 to 24 hours, tossing occasionally.

4. Wearing plastic gloves*, loosely thread chicken accordion-style onto twelve 8- to 10-inch skewers.** For a charcoal grill, grill skewers on the greased rack of an uncovered grill directly over medium coals for 8 to 10 minutes or until chicken is no longer pink, turning once. (For a gas grill, preheat grill. Reduce heat to medium. Place skewers on greased grill rack over heat. Cover; grill as above.) Serve chicken with lime wedges. Makes 6 servings.

5. *Note: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

6. **If using wooden skewers, soak them in water for at least 1 hour before grilling.
Calories 245
Total fat (g) 3
Saturated Fat (g) 1
Polyunsaturated Fat (g) 1
Cholesterol (mg) 88
Monounsaturated Fat (g) 1
Sodium (mg) 90
Carbohydrate (g) 15
Total sugar (g) 10
Fiber (g) 1
Protein (g) 36
Vitamin A (DV%) 0
Vitamin C (DV%) 21.257316
Calcium (DV%) 5
Iron (DV%) 10

Chicken with Summer Squash

Ingredients:
1 2-1/4-lb. purchased roasted chicken, chilled
3 Tbsp. olive oil
4 small or 2 medium yellow summer squash, cut in quarters lengthwise
2 cloves garlic, thinly sliced
1 cup yellow grape or cherry tomatoes
Small fresh arugula leaves


Directions:
1.Remove string from chicken, if present, and quarter chicken. Heat oil in 12-inch skillet over medium-high heat. Cook chicken quarters, skin side down, 3 to 4 minutes or until brown. Remove from skillet. Add squash, garlic, and 1/4 teaspoon each salt and pepper to drippings in skillet. Cook 2 minutes, stirring occasionally.

2. Return chicken to skillet, skin side up. Cook, covered, over medium heat about 10 minutes or until chicken is heated through and squash is tender, adding the tomatoes the last 2 minutes of cooking. Transfer chicken and squash mixture to platter and sprinkle with arugula. Makes 4 servings.
Calories 385
Total fat (g) 21
Saturated Fat (g) 4
Polyunsaturated Fat (g) 4
Cholesterol (mg) 125
Monounsaturated Fat (g) 11
Sodium (mg) 277
Carbohydrate (g) 6
Total sugar (g) 0
Fiber (g) 2
Protein (g) 42
Vitamin A (DV%) 0
Vitamin C (DV%) 12.990582
Calcium (DV%) 6
Iron (DV%) 14

Sausage and Orzo

Ingredients:
1 lb. cooked sausage, halved lengthwise and cut in 2 -inch chunks
1 Tbsp. cooking oil
1 cup dried orzo (rosamarina)
1 14-oz. can low-sodium beef broth
1 tsp. dried Italian seasoning
2 medium zucchini, halved lengthwise, coarsely chopped (2-1/2 cups)
1/3 cup 1-inch slices green onions and chopped red sweet pepper


Directions:
1. In large skillet over medium-high heat, brown sausage in hot oil 2 minutes; stir in orzo. Cook and stir 1 minute. Stir in broth, 1.2 cup water, and seasoning. Bring to boiling; reduce heat. Simmer, covered, 8 minutes or until orzo is tender. Add zucchini last 4 minutes of cooking. Stir in green onions and sweet pepper. Season to taste with salt and pepper. Serves 4.
Calories 467
Total fat (g) 24
Saturated Fat (g) 8
Polyunsaturated Fat (g) 5
Cholesterol (mg) 79
Monounsaturated Fat (g) 10
Sodium (mg) 1630
Carbohydrate (g) 40
Total sugar (g) 3
Fiber (g) 3
Protein (g) 23
Vitamin A (DV%) 0
Vitamin C (DV%) 34.838379
Calcium (DV%) 4
Iron (DV%) 19

Cheese-Topped Steaks

Ingredients:
1/2 cup crumbled Gorgonzola cheese or other blue cheese (2 ounces)
4 slices bacon, crisp-cooked and crumbled
1/4 cup pine nuts or slivered almonds, toasted
4 teaspoons snipped fresh thyme
2 cloves garlic, minced
1/4 teaspoon ground black pepper
4 boneless beef top loin steaks, cut 3/4-inch thick (about 2 pounds total)
1/4 teaspoon salt
Nonstick cooking spray


Directions:
1. In a small bowl stir together cheese, bacon, nuts, thyme, garlic, and pepper; set aside.

2. Trim fat from steaks. Sprinkle steaks with salt. Lightly coat a grill pan or 12-inch skillet with cooking spray. Heat pan over medium-high heat; reduce heat to medium. Add steaks, half at a time if necessary; cook for 3 to 4 minutes per side or until steaks reach desired doneness.

3. To serve, spoon cheese mixture over steaks (below). Cover with foil and let stand for 5 minutes to soften cheese. Makes 4 servings.

4. Broiling directions: Preheat broiler. Place steaks on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat until steaks reach desired doneness, turning once. Allow 10 to 12 minutes for medium-rare and 12 to 15 minutes for medium. Top with cheese mixture as above.
Calories 440
Total fat (g) 22
Saturated Fat (g) 8
Cholesterol (mg) 129
Sodium (mg) 672
Carbohydrate (g) 2
Fiber (g) 1
Protein (g) 56
Vitamin A (DV%) 0
Vitamin C (DV%) 1.771443
Calcium (DV%) 13
Iron (DV%) 32

Spaghetti with Cincinnati-Style Marinara

Ingredients:
12 ounces dried spaghetti
1 pound ground beef
1 cup chopped onion
1 to 2 tablespoons chili powder
1/4 teaspoon ground cinnamon
1 15-ounce can red kidney beans, rinsed and drained
1 14-ounce jar marinara sauce
1/2 cup water
1 cup shredded cheddar cheese (4 ounces)


Directions:
1. Cook spaghetti according to package directions. Meanwhile, in a large skillet, cook beef and onion until beef is brown and onion is tender. Drain off fat. Stir chili powder and cinnamon into meat mixture; cook and stir for 2 minutes.

2. Add kidney beans, marinara sauce, and the water. Cook over medium heat until boiling, stirring occasionally.

3. Place hot cooked spaghetti in a large serving bowl. Spoon beef mixture over spaghetti; sprinkle with cheddar cheese. Makes 6 servings.
Calories 522
Total fat (g) 17
Saturated Fat (g) 7
Cholesterol (mg) 67
Sodium (mg) 527
Carbohydrate (g) 62
Fiber (g) 7
Protein (g) 32
Vitamin A (DV%) 0
Vitamin C (DV%) 0

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