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Ингредиенты
- 1 tsp Canola oil
- 3 x Cloves garlic, chopped
- 2 x Onions, minced
- 1 x Green sweet pepper, minced
- 1 stalk celery, minced
- 1 tsp Dry thyme
- 1/2 tsp Dry oregano
- 1/2 tsp Salt
- 1/4 tsp Crushed red chili pepper
- 1 c. Beef Or possibly vegetable stock
- 2 c. Cooked red kidney beans
- 1/4 lb Lean ham, cubed
- 2 c. Warm cooked brown rice Fresh parsley or possibly cilantro
Инструкции
- Heat oil over medium heat in a nonstick skillet. Cook garlic, onions, green pepper and celery, stirring often, for about 5 min or possibly till onion is translucent/soft.
- Stir in seasonings, pour in stock.
- With fork, crush about 1/3 of the beans. Add in to skillet along with ham, stir well. Bring to a boil, reduce heat. Simmer, stirring occasionally, for about 20 min or possibly till thickened. Spoon over rice.
- Garnish with parsley.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 374g | |
| Recipe makes 4 servings | |
| Calories 403 | |
| Calories from Fat 109 | 27% |
| Total Fat 12.1g | 15% |
| Saturated Fat 4.24g | 17% |
| Trans Fat 0.01g | |
| Cholesterol 49mg | 16% |
| Sodium 1022mg | 43% |
| Potassium 739mg | 21% |
| Total Carbs 48.0g | 13% |
| Dietary Fiber 8.7g | 29% |
| Sugars 5.58g | 4% |
| Protein 25.02g | 40% |
