Red Beans & Rice New Orleans Style

Yield: 4 servings

1 ts Canola oil 1/2 ts Salt
3 Cloves garlic, minced 1/4 ts Crushed red chili pepper
2 Onions, chopped 1 c Beef OR vegetable stock
1 Green sweet pepper, chopped 2 c Cooked red kidney beans
1 Stalk celery, chopped 1/4 lb Lean ham, cubed
1 ts Dried thyme 2 c Hot cooked brown rice
1/2 ts Dried oregano 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 1/2 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