GF RED BEANS And RICE NEW ORLEANS STYLE

19.10.2008 | Author: Cook | Posted in Brown rice
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GF RED BEANS And RICE NEW ORLEANS STYLE


Servings: 4
Ingredients: 

  • 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 and Kay Spicer, 1993 Shared but
not tested by Elizabeth Rodier March 94

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