Yield: 4 servings
Measure | Ingredient |
---|---|
1 teaspoon | Canola oil |
3 \N | Cloves garlic, minced |
2 \N | Onions, chopped |
1 \N | Green sweet pepper, chopped |
1 \N | Stalk celery, chopped |
1 teaspoon | Dried thyme |
½ teaspoon | Dried oregano |
½ teaspoon | Salt |
¼ teaspoon | Crushed red chili pepper |
1 cup | Beef OR vegetable stock |
2 cups | Cooked red kidney beans |
¼ pounds | Lean ham, cubed |
2 cups | Hot cooked brown rice |
\N \N | 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 ⅓ 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.
¼ recipe = 302 calories, 2½ starch, 1 ½ 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 Submitted By MICHELLE BRUCE On 03-17-95