Recipe - Gf Red Beans And Rice New Orleans Style

1 teaspoon Canola oil
3 Cloves garlic, minced
2 Onions, chopped
1 Green sweet pepper, chopped
1 Stalk celery, chopped
1 teaspoon Dried thyme
One half teaspoon Dried oregano
One half teaspoon Salt
One fourth teaspoon Crushed red chili pepper
1 cup Beef OR vegetable stock
2 cup Cooked red kidney beans
One fourth pound Lean ham, cubed
2 cup Hot cooked brown rice
Fresh parsley or cilantro

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.

One fourth recipe = 302 calories, 2 One half starch, 1 One half 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