MMMMM----- Recipe via Meal-Master (tm) v8.01
       Title: Gf Red Beans & Rice New Orleans Style
  Categories: Diabetic, Allergy, Main dish, Rice
       Yield: 4 servings
       1 ts Canola oil                        1/2 ts Salt
       3    Cloves garlic, minced             1/4 ts Crushed red chili pepper
       2    Onions, chopped                     1 c  Beef OR vegetable stock
       1    Green sweet pepper, chopped         2 c  Cooked red kidney beans
       1    Stalk celery, chopped             1/4 lb Lean ham, cubed
       1 ts Dried thyme                         2 c  Hot cooked brown rice
     1/2 ts 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