Hearty Ham-and-Collard Stew

Prep: 20 min.; Cook: 1 hr., 5 min.

Yield: Makes 8 servings (serving size: 1 1/2 cups)

Ingredients

• 1  large sweet onion, diced (about 1 1/2 cups)
• 3  celery ribs, diced
• 1  (8-ounce) lean ham steak, diced
• 1  teaspoon  vegetable oil
• 1  (14-ounce) can fat-free chicken broth
• 1  (29-ounce) can diced tomatoes
• 1  (1-pound) package fresh collard greens, washed, trimmed, and chopped
• 3  (16-ounce) cans pinto beans, rinsed and drained

Preparation

Sauté diced onion, diced celery, and diced ham in hot vegetable oil in a large Dutch oven over medium-high heat 8 minutes or until onion is tender.

Stir in chicken broth, diced tomatoes, and chopped collard greens; bring to a boil. Cover, reduce heat, and simmer, stirring occasionally, 45 minutes.

Stir in beans, and simmer, stirring occasionally, 10 minutes or until thoroughly heated.

Nutritional Information

Calories:

179 (12% from fat)

Fat:

2.4g (sat 0.1g,mono 0.3g,poly 0.4g)

Protein:

13g

Carbohydrate:

26g

Fiber:

8.8g

Cholesterol:

15mg

Iron:

2.2mg

Sodium:

748mg

Calcium:

141mg