Ham And Pineapple Curry

1 large onion, peeled and cut into 1/2-inch dice, about 1 cup
2 medium green bell peppers, seeded, deribbed and cut into 1/2-inch dice, about 1 1/2 cups
4 garlic cloves, minced
1 tablespoon vegetable oil
1 tablespoon curry powder
1 teaspoon black mustard seeds
1 tablespoon cornstarch
½ cup apple juice or canned pineapple juice
1 tablespoon lemon juice
1 ½ pounds baked ham, cut into 3/4-inch chunks
12 ounces fresh pineapple, peeled and cored (or canned in juice, unsweetened), cut into 1-inch chunks (about 2 cups)
½ cup chopped coriander (optional)

Nutritional Information
- Nutritional analysis per serving (4 servings)
  455 calories; 18 grams fat; 5 grams saturated fat; 0 grams trans fat; 10 grams monounsaturated fat; 2 grams polyunsaturated fat; 41 grams carbohydrates; 6 grams dietary fiber; 22 grams sugars; 30 grams protein; 96 milligrams cholesterol; 1953 milligrams sodium

Four to six servings

Combine the onion, peppers, garlic, oil, curry powder and mustard seeds in a two-and-one-half-quart souffle dish or casserole. Cover tightly with microwave-safe plastic wrap. Cook at 100 percent power in a 650- to 700-watt oven for eight minutes, stirring once halfway through the cooking time. Prick the plastic to release the steam.
Remove from the oven and uncover. In a small bowl, combine the cornstarch, apple or pineapple juice and lemon juice. Stir into the vegetables and spices. Add the ham and pineapple chunks. Cover with microwave-safe plastic wrap. Cook at 100 percent power for seven minutes. Prick the plastic to release the steam.
Remove from the oven and uncover. Stir in the coriander, if desired, and serve.

Cook the vegetables and spices in a 400- to 500-watt oven for 12 minutes, stirring once halfway through the cooking time. Proceed with the recipe as above. After adding the ham and pineapple, cook for another 12 minutes. Finish the recipe as above.

20 minutes