Country Ham and Broccoli Grits - KNEP - Kentucky Nutrition Education Program

Recipes

Country Ham and Broccoli Grits

Servings:Makes 16 servingsServing Size:1/2 cup
Broccoli

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound fresh broccoli florets
  • ½ cup minced onion
  • ¾ teaspoon crushed red pepper flakes
  • 2 cloves minced garlic
  • 4 cups 1% milk
  • 1 cup uncooked quick grits
  • 1 cup 2%, shredded cheddar cheese
  • 6 ounces country ham, cut into ½ inch pieces
  • 1 large egg, beaten
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 375ºF. Coat 13x9x2 inch baking dish with cooking spray. Heat olive oil in a frying pan. Sauté broccoli, onion, garlic and red pepper flakes until vegetables are tender. About 5 minutes. Set aside.
  2. Heat milk to a boil in a large saucepan. Slowly, whisk in grits. Reduce heat and stir continuously until thickened. Reserve 2 tablespoons of the cheese.
  3. Remove from heat, stir in ham, broccoli mixture, cheese, egg, salt and pepper. Mix until well blended. Pour into prepared baking dish.
  4. Sprinkle with reserved cheese. Bake, uncovered for 30 minutes, or until top is set and lightly puffed.
Source: Plate it up! Kentucky Proud Project.
• Kentucky 4-H Country Ham Project - http://www.ca.uky.edu/agcollege/4h/oldsite/RESOURCE/ham-main.htm
• www.fruitsandveggiesmatter.gov
120 calories; 3.5g fat; 1g saturated fat; 25mg cholesterol; 370mg sodium; 13g carbohydrate; 1g fiber; 4g sugar; 9g protein.