G
O
O
D A N D
H E A L T H Y
fo o d
HAM AND PEA SOUP
PREP: 20 MIN. COOK: 15 MIN.
6
oz. lower-sodium , low er-fat ham
(i cup), cu t in bite-size pieces
2
tsp. canola oil
1 2
oz. fre sh peas o r one
i o - o z .
pkg. fro ze n baby peas
2
cups w a te r
1
1 4
-oz. can redu ce d -sod iu m
chicken b ro th
2
m edium ca rrots, sliced
'A
inch
th ic k
2
stalkscelery, sliced V iin c h thick
1
bunch green onions,
bias-sliced
1
Tbsp. snipped fre sh ta rra g o n ,
o r v i tsp. d rie d ta rra g o n
Lem on wedges
Half o fa n
8
-oz. carton n on fatyog u rt
s p o t l i g h t o n
Ham can be a good fit in a healthful
LOWER SODIUM
Pork producers are rolling out reduced-
sodium hams. Hormel has Natural Choice
applewood smoked ham with 550 mg sodium
per 2-ounce serving (
h o rm e ln a tu ra l.c o m
);
other brands of reduced-sodium hams are
available regionally. Compare this to a
2-ounce serving of regular ham with 900 mg
of sodium, a third of your daily allowance.
LESS FAT
1.
In large saucepan brown ham in
hot oil over medium heat without
stirring for 3 minutes. Stir and brown
the other side for 2 to 3 minutes.
2
. Add peas, water, broth, carrots,
celery, green onions, and tarragon.
Bring to boiling. Reduce heat;
simmer, covered, for 5 to 10 minutes
or until peas and carrots are tender.
3
. To serve, divide soup among four
soup bowls. Pass lemon wedges and
yogurt. MAKES 4 SERVINGS.
EACH SERVING
176 cal
,
4 gfat, 19 mg
chol, 586 mg sodium, 21 g carho,
6 gfiber, 14 gpro.
With 1
to 3 grams of fat per i-ounce
serving, ham is about as lean as beef sirloin,
some fish, and chicken breast. That makes
ham a good choice for adding smoky
flavor—but little fat—to dips, casseroles,
and vegetable dishes.
INVITING FLAVOR
“ There’s something about vegetables cooked
with just a little ham that makes them
irresistible,” says Laura Marzen, R.D.,
B e tte r
H o m e s a n d G a rd e n s
Test Kitchen nutrition
expert. “You can put healthful food on
the table, but if no one eats it, no one
gets the benefit.”
Make dinner
happen on
any night.
“The lesson here is that there are
ways to enj oy foods like ham when
you keep serving sizes small—just an
ounce per person goes a long way in
enhancing a soup’s flavor.”
’
— LAURA MARZEN, R.D.,
BETTER HOMES AND GARDENS'S
TEST KITCHEN NUTRITIO NIST
T R Y T H E S E S O
U P C H A N G E U P S
ASIAN-INSPIRED
Add
1
cup cubed tofu,
trade the peas for
shelled edamame,
and stir in a teaspoon
or two of reduced-
sodium soy sauce.
SPICY CAJUN
Stir in a cup of
chopped sweet
pepper and a teaspoon
of Cajun or Creole
seasoning. Swap the
lemon for the juice of
half a lime.
SOUTHWESTERN
Mix
in
1
cup rinsed, drained
canned black beans
and a cup of fresh or
frozen corn. Finish
with a jalapeno chile
pepper, seeded and
finely chopped.®
B E T T E R H O M E S A N D G A R D E N S
A P R I L
2010 199
