1 ts Canola oil

      3    Cloves garlic, minced

      2    Onions, chopped

      1    Green sweet pepper, chopped

      1    Stalk celery, chopped

      1 ts Dried thyme

    1/2 ts Dried oregano

    1/2 ts Salt

    1/4 ts Crushed red chili pepper

      1 c  Beef OR vegetable stock

      2 c  Cooked red kidney beans

    1/4 lb Lean ham, cubed

      2 c  Hot cooked brown rice

           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