Red beans & rice new orleans style

Yield: 4 servings

Measure Ingredient
1 teaspoon Canola oil
3 Cloves garlic, minced
2 Onions, chopped
1 Green sweet pepper, chopped
1 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
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

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