HAM AND APPLE SKILLET

INGREDIENTS

Nonstick vegetable oil cooking spray

2 medium carrots, peeled, thinly sliced (about 1 cup)

1 large Jonathan apple, coarsely chopped (about 1 1/2 cups)

1 small onion, peeled, and cut into thin wedges

1 cup skim milk

1 cup apple juice

3 Tbsp. all-purpose flour

2 tsp. ground dry mustard

1/4 tsp. pepper

1 1/2 cups cubed, fully cooked, extra-lean ham

3 cups hot cooked brown rice

DIRECTIONS

Spray a 10-inch skillet with veggie oil cooking spray and heat over medium heat.

Add the carrots and cook 4 minutes, stirring frequently.

Stir in the apple and onion and continue cooking about 5 minutes, stirring frequently, until the pieces of apple are slightly soft.

Remove the apple mixture from skillet and keep warm.

Combine the milk, apple juice, flour, mustard and pepper in a small bowl
(the mixture will look curdled). Stir it into skillet.

Heat this mixture to boiling, stirring constantly. Boil for 1 minute and then reduce heat and cook for about 2 minutes, stirring continuously, until the mixture is thickened.

Stir the apple mixture and the ham cubes into the sauce.

Cook and stir all ingredients about 1 minute or
until heated thoroughly.

  Serve over rice

SERVES 4

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