MEXICAN HAM AND BEAN SOUP

MEXICAN HAM AND BEAN SOUP

Makes 8 (11/2) cup servings.

Notes: If you are using chipotle chile powder, omit the chipotle chile. If you are using a chipotle chile, use 1 tablespoon chili powder and no chipotle chile powder. Adapted from "Cooking Light Complete Cookbook."

• 1 lb. dried great Northern beans

• 8 c. chicken broth

• 2 c. chopped onion

• 2 c. water

• 2 tsp. chili powder (see Note)

• 1 tsp. chipotle chile powder

• 2 tsp. ground cumin

• 2 tsp. dried oregano

• 2 bay leaves

• 1 (141/2-oz.) can diced tomatoes with chilis, undrained

• 1 chipotle chile (see Note)

• 1/2 c. shredded Manchego or Monterey Jack cheese, optional

• 1/2 c. minced fresh cilantro, optional

• Sour cream, optional

Sort and wash beans. Place in a Dutch oven or stock pot and cover with water 2 inches above beans. Bring to a boil. Cook 2 minutes. Remove from heat. Cover and let stand 1 hour. Drain. Alternatively, soak the beans in water overnight, then drain.

In a pot, combine beans, broth, onion, water, ham, chili powders, cumin, oregano, bay leaves and garlic. Bring to a boil. Partially cover, reduce heat to medium-low and simmer 11/2 hours or until beans are tender.

Stir in tomatoes and chile. Simmer 30 minutes.

Discard bay leaves and chile. Ladle soup into bowls and garnish with cheese, cilantro and sour cream.

Nutrition information per serving:

Carbohydrates43 gSaturated fat1 gCalcium177 mg

Protein23 gCholesterol10 mgDietary fiber11 g

Diabetic exchanges per serving: 3 bread/starch, 2 lean meat.

BARTLETT PEAR AND HAM SALAD

Serves 6.

• 3 tbsp. champagne vinegar (or white wine vinegar)

• 2 tbsp. orange juice

• 1 tsp. honey

• 1 tbsp. olive oil

• 1 tsp. Dijon mustard

• 1/4 tsp. black pepper

• 2 firm-ripe Bartlett pears, halved, cored and thinly sliced

• 1 McIntosh apple, halved, cored and thinly sliced

• 1 (1-lb.) piece honey-baked ham, cut into 1/2 -in. pieces

• 4 c. hearts of romaine lettuce leaves, torn if large

Whisk together the vinegar, orange juice, honey, oil, mustard, salt and pepper in a serving bowl. Add the pear and apple slices, ham and lettuce greens and toss to coat evenly.

Nutrition information per serving (about 1 1/2 cups):

Calories220Fat9 gSodium1,206 mg

Carbohydrates16 gSaturated fat3 gCalcium25 mg

Protein18 gCholesterol45 mgDietary fiber3 g

SMOKY PEA, ARTICHOKE AND HAM PASTA

Serves 6.

Note: You could use frozen artichoke hearts as a substitute for the fresh, but do not use marinated artichokes. If using the frozen, they do not need to be soaked in lemon juice. From "Eating Well in Season: The Farmers' Market Cookbook."

• 1 lemon, halved

• 2 large artichokes

• 1 garlic clove, minced

• 2 c. shelled fresh peas (about 3 lb. unshelled), or frozen peas

• 1/2 c. thinly sliced ham (2 oz.)

• 1 (14-oz.) can reduced-sodium chicken broth

• 2 tbsp. finely chopped fresh parsley

• Freshly ground pepper to taste

•1 lb. whole-wheat orecchiette or penne

• 1/2 c. freshy grated Parmesan cheese, divided

Directions

Put a large pot of water on to boil for cooking pasta.

Heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Drain the artichokes and add to the pan. Cook, stirring, until lightly browned, 4 to 5 minutes. Add peas, ham and broth. Cover and simmer until the artichokes are tender, 8 to 10 minutes. Stir in parsley and season with salt and pepper.

Meanwhile, cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain and place in a large warmed bowl. Add the pea mixture and 1/4 cup Parmesan and toss. Pass remaining cheese separately.

Nutrition information per serving (about 1 1/2 cups):

Calories403Fat7 gSodium585 mg

Carbohydrates69 gSaturated fat2 gCalcium175 mg