Gf Red Beans & Rice New Orleans Style

Title: Gf Red Beans & Rice New Orleans Style

Categories: Diabetic, Allergy, Main dish, Rice, Vegetarian

Yield: 4 servings

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 Vegetable stock

2 c Cooked red kidney beans

1/4 lb Lean ham, cubed

2 c 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.

1/4 recipe

302 calories,

2 1/2 starch,

1 extra choice

5 grams total fat,

16 mg

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 --