1 tbsp olive oil
1 large onion, chopped
1 large green bell pepper, coarsely chopped
2 celery stalks, coarsely chopped
3 garlic cloves, minced
1/2 lb boneless ham steak, diced
2 tsp Creole seasoning
2 cans (15-oz each) red kidney beans, rinsed and drained
1 (28-oz) can whole tomatoes in puree, coarsely chopped
3 cups hot cooked brown rice
6 scallions, sliced thin, for garnish
In a large nonstick skillet over medium-high heat, heat the oil. Add the onion, bell pepper, celery, and garlic; cook, stirring frequently. Cook about 8-10 minutes until vegetables are crisp tender. Add the ham and Creole seasoning. Cook mixture, stirring often, for a minute or two until ham is heated through.
Transfer mixture to a slow cooker or crockpot and stir in the beans and tomatoes.
Place lid on cooker and cook 3 to 4 hours on high or 6 to 8 hours on low.
To serve, divide the rice into serving dishes and top with the cooker mixture. Sprinkle with the scallions.
Yield: 6 servings
Per serving of 1 1/3 cups bean mixture over 1/2 cup rice = 350 calories, 6 g fat, 1 g sat fat, 0 g trans fat, 18 mg cholesterol, 001 mg sodium, 57 g carbs, 12 g fiber, 20 g protein, 112 mg calcium
WW Points = 7
NOTE: This is a good recipe for diabetics, too, with a good carbs to protein ratio.
A healthy vegetarian soup loaded with beans, veggies and brown rice--just combine all the ingredients in your crock pot and top with green onions and tomatoes.