Diabetic

 Red Beans & Rice New Orleans Style
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1 Teaspoon Canola oil
1/2 Teaspoon Salt
3 Cloves garlic, minced
1/4 Teaspoon Crushed red chili pepper
2 Onions, chopped
1 Cup Beef OR vegetable stock
1 Green sweet pepper, chopped
2 Cup Cooked red kidney beans
1 Stalk celery, chopped
1/4 Pound Lean ham, cubed
1 Teaspoon Dried thyme
2 Cup Hot cooked brown rice
1/2 Teaspoon 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
Home Cookin 4.8 Chapter: Diabetic
Servings: 4