Cajun-Style Barley with Ham

Cajun-Style Barley with Ham

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From: Diabetic Living Magazine

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 medium red and/or green sweet peppers, chopped
  • 2 stalks celery, thinly sliced
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon canola oil
  • ¼ teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • 2 cups water
  • 1 cup quick-cooking barley
  • 6 ounces lean boneless cooked ham, chopped (1 cup)
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 cup frozen cut okra
  • ¼ cup snipped fresh parsley (optional)

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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 information

  • Serving size: 1 cup
  • Per serving: 187 calories; 4 g fat(1 g sat); 6 g fiber; 29 g carbohydrates; 10 g protein; 65 mcg folate; 15 mg cholesterol; 5 g sugars; 1,842 IU vitamin A; 62 mg vitamin C; 48 mg calcium; 1 mg iron; 390 mg sodium; 347 mg potassium
  • Nutrition Bonus: Vitamin C (103% daily value), Vitamin A (37% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 vegetable, 1 lean protein, 1 starch, ½ fat

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