Serve Ham For The Spring Holidays
Posted: March 25, 2013
According to the USDA, it is a nutritious meat that comes from one of the leanest pork cuts -- the leg. A 3.4-ounce serving of roasted extra-lean ham has about 145 calories, 5.5 grams fat, 21 grams of protein and 53 milligrams cholesterol. Ham has a significant amount of thiamin (vitamin B-1) and vitamin B-12.
Although fresh pork is naturally low in sodium, ham has added sodium compounds from the curing process. A serving of ham can contain close to one-half the recommended daily intake of sodium. For those who prefer ham with less sodium, there are many lowered-sodium ham products on the market. Look for sodium and nutrition information on hams' labels.
When buying a ham, the USDA suggests estimating the size needed according to the number of servings the type of ham should yield:
- 1/4 - 1/3 lb. per serving of boneless ham
- 1/3 - 1/2 lb. of meat per serving of ham with little bone
Leftover ham should be tightly wrapped and refrigerated or frozen within 2 hours. Use refrigerated leftovers within 5 days, and frozen ham within 2 months.
If you’re wondering what to do with your ham leftovers, try the hearty pasta salad recipe below.
- 4 cups cooked pasta, drained
- 2 cups cooked ham strips
- 2 cups broccoli pieces, blanched
- 1 cup cooked carrots, sliced
- ½ cup red pepper strips
- ¼ cup green onion, sliced
- ¾ cup Italian salad dressing, light or reduced fat
Mix all ingredients together and refrigerate for 30 minutes before serving.
Karen Thomas is a family and consumer sciences educator for Penn State Extension in Lackawanna County.