EatSmarter exclusive recipe

Smarter Ham

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Smarter Ham

Smarter Ham - Berlin's traditional lean pork, cooked gently and deliciously seasoned

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Health Score:
8,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
330
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pork is regarded as one of the best suppliers of vitamin B1, which is essential for carbohydrate metabolism, but also plays a decisive role in energy production from fat or alcohol. Anyone who eats a carbohydrate-rich diet or drinks alcohol regularly therefore needs an extra portion of it.

Perfect side dishes: homemade mashed potatoes and sauerkraut. Both bring filling fibre and immune-strengthening vitamin C to the plate.

1 serving contains
(Percentage of daily recommendation)
Calorie330 kcal(16 %)
Protein37 g(38 %)
Fat16 g(14 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E1 mg(8 %)
Vitamin B₁1.4 mg(140 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.8 mg(98 %)
Vitamin B₆1 mg(71 %)
Folate13 μg(4 %)
Pantothenic acid1 mg(17 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C5 mg(5 %)
Potassium628 mg(16 %)
Calcium100 mg(10 %)
Magnesium125 mg(42 %)
Iron3.9 mg(26 %)
Iodine13 μg(7 %)
Zinc2.6 mg(33 %)
Saturated fatty acids7.6 g
Uric acid263 mg
Cholesterol124 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ⅕ pounds Smoked ham (with bone)
1 onion
3 cloves
1 carrot (about 100 grams)
1 tomato (about 60 grams)
¼ Apple
1 lemon
2 bay leaves
2 Juniper berries
4 ounces Sour cream
1 ½ teaspoons cornstarch (about 8 grams)
How healthy are the main ingredients?
onionclovescarrottomatoApplelemon
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Roasting pan, 2 Pots, 1 Whisk, 1 Small bowl, 1 Peeler, 1 Immersion blender, 1 Measuring cups, 1 Brush, 1 Slotted spoon, 1 Aluminum foil, 1 Ladle

Preparation steps

1.
Smarter Ham preparation step 1

Rinse ham, pat dry and put bone-side down in a roasting pan.

2.
Smarter Ham preparation step 2

Bring 250 ml (approximately 1 cup) of water to a boil and pour it over the meat. Bake in preheated oven at 225°C (fan 200°C, gas mark 3-4) (approximately 425°F/convection 400°F) on the 2nd shelf from the bottom for about 15 minutes.

3.
Smarter Ham preparation step 3

Meanwhile, peel the onion and pierce with the cloves. Peel carrot and cut into chunks.

4.
Smarter Ham preparation step 4

In a small pot, bring some water to a boil. Cut out tomato stem. Dip tomato into boiling water, lift out with a slotted spoon, rinse with cold water, peel and cut into quarters.

5.
Smarter Ham preparation step 5

Peel and chop the apple. Rinse lemon with hot water and wipe dry. Peel off a 5 cm (approximately 2 inch) long piece of shell.

6.
Smarter Ham preparation step 6

Distribute studded onion, carrot pieces, tomato quarters, diced apple, peeled lemon peel, bay leaves and juniper berries over the ham and roast for another 30 minutes.

7.
Smarter Ham preparation step 7

While ham cooks, baste occasionally with the pan juices. Once the pan juices are evaporated, gradually pour in 375 ml (approximately 1 1/2 cups) of hot water and loosen pan drippings from the edge and bottom of the roaster. Baste with dissolved pan drippings.

8.
Smarter Ham preparation step 8

After the cooking time, remove the meat and wrap in aluminum foil. Return ham to switched off oven.

9.
Smarter Ham preparation step 9

Remove onion, bay leaves, juniper berries and lemon peel from the pan juices. Pour pan juices and vegetables in a pot, mash and bring to a boil.

10.
Smarter Ham preparation step 10

Whisk sour cream into the sauce. Mix cornstarch with a little cold water until smooth, whisk into the sauce and bring to a boil.

11.
Smarter Ham preparation step 11

Remove the meat from the foil and pour the accumulated juices into the sauce. Remove meat from bones, cut into slices and serve with the sauce.