Gf Red Beans & Rice New Orleans Styleallergy, diabetic, main dish, rice 1 teaspoon canola oil 3 cloves garlic, minced 2 onions, chopped 1 green sweet pepper, chopped 1 stalk celery, chopped 1 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon crushed red chili pepper 1 cup beef or vegetable stock 2 cup cooked red kidney beans 1/4 lb lean ham, cubed 2 cup hot cooked brown rice 1 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 |
