| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Meats, Grains | New Orleans | Allergy, Diabetic, Main dish, Rice | 4 | Servings |
INGREDIENTS
| 1 | t | Canola oil |
| 3 | Cloves garlic, minced | |
| 2 | Onions, chopped | |
| 1 | Green sweet pepper, chopped | |
| 1 | Stalk celery, chopped | |
| 1 | t | Dried thyme |
| 1/2 | t | Dried oregano |
| 1/2 | t | Salt |
| 1/4 | t | Crushed red chili pepper |
| 1 | c | Beef OR vegetable stock |
| 2 | c | Cooked red kidney beans |
| 1/4 | lb | Lean ham, cubed |
| 2 | c | Hot cooked brown rice |
| Fresh parsley or cilantro |
INSTRUCTIONS
Heat oil over medium heat in a nonstick skillet. Cook garlic, onions, green pepper and celery, stirring often, for about 5 minutes or until onion is translucent. Stir in seasonings, pour in stock. With fork, crush about 1/3 of the beans. Add to skillet along with ham, stir well. Bring to a boil, reduce heat. Simmer, stirring occasionally, for about 20 minutes or until thickened. Spoon over rice. Garnish with parsley. 1/4 recipe = 302 calories, 2 1/2 starch, 1 1/2 protein, 1 extra choice 5 grams total fat, 16 mg cholesterol, 15 grams protein, 48 grams carbohydrate, 583 mg sodium, 582 mg potassium. High Fibre. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier March 94 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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