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By the Plate: Pecan Baked Ham With Cajun Grains and Kale

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Cajun Grains

    Makes: 8 servings
    Serving Size: 3/4 cup
    Calories 230
    Fat 5 g
    Saturated Fat 2 g
    Trans Fat 0 g
    Carbohydrate 32 g
    Fiber 7 g
    Sugars 4 g
    Cholesterol 20 mg
    Sodium 430 mg
    Potassium 455 mg
    Protein 15 g
    Phosphorus 240 mg
    Choices: Starch 2, Vegetable 1, Lean Protein 2

    Cajun Grains

    • Makes: 8 servings
    • Serving Size: 3/4 cup
    • Preparation Time: 15 minutes
    • Cooking Time: 45 minutes


    1 cup whole farro, rinsed and drained
    1 3/4 cups low-sodium chicken or vegetable broth
    1 can (14.5-oz) roasted, diced tomatoes with green chilies (undrained)
    1 1/4 tsp. sea salt
    1 Tbsp. extra-virgin olive oil
    8 oz. ground turkey (about 93% lean)
    1 med. green bell pepper, finely diced
    1 small white onion, finely diced
    1 Tbsp. salt-free Cajun seasoning
    1 can (15-oz) no-salt-added red kidney beans, drained


    1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium-size saucepan. Bring everything to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)
    2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and Cajun seasoning and sauté until the turkey is crumbled and well-done and the onion is softened, about 5 minutes.
    3. Stir the turkey mixture and the beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove the saucepan from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.

    Additional Foods in This Meal

    Baked Ham

    1 (1 1/2-ounce) slice natural, lean, low-sodium (uncured) baked ham, oven-heated or pan-grilled, sprinkled with 1 Tbsp. chopped pecans

    • Per Serving
    • Calories: 138
    • Carbohydrate: 1g

    Steamed Greens

    1 cup steamed swiss chard, kale, or spinach, with 1/4 cup orange slices

    • Per Serving
    • Calories: 57
    • Carbohydrate: 12g

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