Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      teaspoon      canola oil
   3      cloves        garlic -- minced
   2                    onions -- chopped
   1                    green sweet pepper -- chopped
   1      stalk         celery -- chopped
   1      teaspoon      dried thyme
     1/2  teaspoon      dried oregano
     1/2  teaspoon      salt
     1/4  teaspoon      crushed red chili pepper
   1      cup           beef or vegetable stock
   2      cups          red kidney beans -- cooked
     1/4  pound         lean ham -- cubed
   2      cups          brown rice -- cooked
                        fresh parsley or cilantro -- minced

Preparation:

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.

Nutritional Information:

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.