Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

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, 1993 Shared but
not tested by Elizabeth Rodier March 94
Submitted By MICHELLE BRUCE On 03-17-95

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