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Gf Red Beans and Rice New Orleans Style


Home | Recipes | G
Allergy Diabetic Main dish Rice

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

Directions:

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
 
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip