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The Recipe Instructions |
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Ingredients
1 tsp canola oil
3 cloves garlic, minced
2 onions, chopped
1 green sweet pepper, chopped
1 stalk celery, chopped
1 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp 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
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
Servings: 4
Diet Gf Red Beans & Rice New Orleans Style Recipe brought to you by Diet Recipes To-Go
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Brassicas, Tasty superfoods that also help your Dieting (includes Arugula, Celery, Mizuna and Horseradish) Members of the brassica family are rich in vitamins (including vitamin c and folate), minerals (selenium and potassium, for example), fibre, chlorophyll and antioxidents. Amongst numerous great health properties, these contain isothiocyanates, which are believed by scientists to significantly lower the risk of getting cancer. Superfoods containing carotenes (includes parsley, turnip greens and winter squash) These amazing foods contain carotenes (alpha and beta) believed by scientists to play a major part in helping prevent cancer, spefically cancer of the lungs. Many also have a low calorie count, so should be a part of every weight loss program. |