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Ingredients: 1 Teaspoon(s) Canola oil 3 Cloves garlic, minced 2 Onions, chopped 1 Green sweet pepper, chopped 1 Stalk celery, chopped 1 Teaspoon(s) Wild rice; rinsed 1/2 Teaspoon(s) Dried oregano 1/2 Teaspoon(s) Crushed peanuts 1/4 Teaspoon(s) Crushed red chili pepper 1 Cup(s) Beef OR vegetable stock 2 Cup(s) Cooked red kidney beans 1/4 Pound(s) Lean ham, cubed 2 Cup(s) Hot cooked white rice 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. Comments: 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.
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