How do I import my address book from my POP 3 Juno account?

I'm hoping to import my address book from my juno email on the web account to
Outlook, and then to export it to my new Hotmail account.
I seem to be botching it badly, so far. I was able to save my list to
'Recent Documents'. My efforts to COPY and Paste as an individual 'New
Contact' result in partial information and the email address, phone number,
etc. are missing.
Are there step-by-step instructions to accomplish what should be a
relatively easy task? Also, it looks as though Outlook has stripped all of my
mail from my juno account. How do I send it back, or to the new hotmail acct?
Thank you for any assistance or guidance, Dick