From the Lake Holm Ward Cookbook

NUTRITION PER SERVING (serving size: about 4 ounces chicken, 1 1/3 cups onion mixture, and 1/3 cup gravy)

CALORIES 430(24% from fat); FAT 11.6g (sat 4g,mono 4.3g,poly 2g); PROTEIN 36.9g; CHOLESTEROL 113mg; CALCIUM 71mg; SODIUM 654mg; FIBER 5.2g; IRON 3.4mg; CARBOHYDRATE 43.7g

“Among the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as “turtle beans,” are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called “cooking” wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe."

Yummers

“I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.”

“This is an elegant but simple whole meal salad. The addition of greens is our own touch. This is a “composed” salad – one in which the components are arranged artfully on the plate. If you don’t want to take the time, it tastes just as good if all the ingredients are tossed together.