Ham, Barley & Cranberry Stew

Why This Recipe

[Three lines or less]

Ingredients

• 1 tbsp butter
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 8 oz cooked ham, diced (leftover or the cheap end piece)
• ¾ cup pearl barley, rinsed
• ⅓ cup 50 % less-sugar dried cranberries
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 large carrot, diced (~½ cup)
• 1 large parsnip, diced (~½ cup)
• 1 cup chicken broth
• 1 tsp dried rosemary
• 1 tsp dried thyme
• ¼ tsp ground cloves
• Salt and pepper to taste.

Instructions

1. Prep: Dice onion, carrot, parsnip; mince garlic. Rinse barley.
2. Sauté: Butter + onion—3–4 min until soft. Add garlic—30–60 seconds. Add ham—2–3 minutes to lightly brown edges.
3. Bloom: Add rosemary, thyme. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add tomato paste, diced tomatoes, barley, cranberries, carrots, parsnip, cloves. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 18 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 375 kcals
• Protein: 28g
• Carbs: 42g
• Fat: 10g
• Fiber: 8g

Pair with 6 Triscuits for 31g protein, 11g fiber, and 495 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.