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Gf Red Beans And Rice New Orleans Style

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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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