Yield: 4 servings
|1 teaspoon||Canola oil|
|3||Cloves garlic, minced|
|1||Green sweet pepper, chopped|
|1||Stalk celery, chopped|
|1 teaspoon||Dried thyme|
|½ teaspoon||Dried oregano|
|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