Gf Red Beans & Rice New Orleans Style

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 Beef OR 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 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, 1993 Shared but not tested by Elizabeth Rodier March 94