| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Meats, Grains |
New Orleans |
Diabetic, Allergy, Main dish, Rice |
4 |
Servings |
INGREDIENTS
| 1 |
ts |
Canola oil |
| 3 |
|
Cloves garlic, minced |
| 2 |
|
Onions, chopped |
| 1 |
|
Green sweet pepper, chopped |
| 1 |
|
Stalk celery, chopped |
| 1 |
ts |
Dried thyme |
| 1/2 |
ts |
Dried oregano |
| 1/2 |
ts |
Salt |
| 1/4 |
ts |
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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