This Cajun-inspired ham and barley meal is made in one pot for easy cleanup. Serve it with a kale salad for a complete meal.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a 4-quart Dutch oven cook sweet peppers, celery, onion, and garlic in hot oil over medium heat for 5 minutes, stirring occasionally. Stir in black pepper and cayenne pepper.

  • Add water, barley, and ham. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until barley is tender. Stir in tomatoes and okra. Cook, uncovered, for 5 minutes more, stirring occasionally. Divide mixture among six shallow serving bowls. If desired, sprinkle with parsley.


Nutrition Facts

186.9 calories; protein 10.1g 20% DV; carbohydrates 28.8g 9% DV; exchange other carbs 2; dietary fiber 5.6g 22% DV; sugars 5.4g; fat 4.3g 7% DV; saturated fat 0.7g 4% DV; cholesterol 15mg 5% DV; vitamin a iu 1841.5IU 37% DV; vitamin c 61.7mg 103% DV; folate 64.5mcg 16% DV; calcium 47.9mg 5% DV; iron 1.4mg 8% DV; magnesium 37.2mg 13% DV; potassium 347mg 10% DV; sodium 389.7mg 16% DV.