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 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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|Serving Size: 1 Serving (289g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 21 (8%)|
|Amt Per Serving||% DV|
|Total Fat 2.3g||3 %|
|Saturated Fat 0.3g||2 %|
|Monounsaturated Fat 1g|
|Polyunsanturated Fat 0.7g|
|Cholesterol 0mg||0 %|
|Sodium 8.2mg||0 %|
|Potassium 566.2mg||15 %|
|Total Carbohydrate 52.7g||16 %|
|Dietary Fiber 11.5g||46 %|
|Sugars, other 41.2g|
|Protein 11.6g||17 %|
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Calories per serving: 274
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