Wednesday, January 26, 2011

Ham and Vegetable Casserole

Serves: 5 (1 1/2 cups per serving)
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Standing Time: 5 minutes

1 lb. red potatoes, cut into 1/8 inch slices
2 cups sliced crookneck squash (about 12 ounces)
2 cups frozen chopped green bell peppers (1 1/2 large)
1 cup thinly sliced and chopped low-fat, lower-sodium ham (about 4 ounces)
1 cup frozen chopped onion or 2 medium onions, chopped
1/4 cup snipped parsley
2 Tbsp. water
1/4 tsp. cayenne
1/4 tsp. salt
3 ounces reduced-fat sharp Cheddar cheese, shredded (about 3/4 cup)

Put potatoes, squash, peppers, ham, onions, parsley, water, cayenne in a Dutch oven; bring to a boil over high heat. Stir to mix thoroughly. Reduce heat and simmer, covered, for 18 minutes, or until potatoes are tender. Remove from heat. Stir in salt, then sprinkle with cheese. Let stand, uncovered, for 5 minutes to melt cheese.

Cooks Tip on Red Potatoes:
Be sure to use red potatoes in this recipe. They are considerably moister and hold their shape better than other varieties.
Nutrition Facts: (per serving)
Calories: 181
Protein: 13 g
Carbohydrates: 25 g
Cholesterol: 21 mg
Total Fat: 4 g
Saturated Fat: 2 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Fiber: 4 g
Sodium: 468 mg
Source: American Heart Association - Meals in Minutes Cookbook pg. 221

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