Mexicali Ham-Rice Dish

Recipe By :JoAnna M. Lund

4 Points per serving

6 ounces diced Dubuque 97% fat-free ham -- or any extra-lean ham, (1 full cup)

1/2 cup chopped onion

1/2 cup chopped green bell pepper

1 3/4 cups Hunt's Chunky Tomato sauce -- (one 15 oz can)

1 teaspoon chili seasoning

1 tablespoon brown sugar twin

1 cup uncooked instant rice -- (3 ounces)

6 ounces red kidney beans -- (8 oz can) rinsed and drained

1/3 cup shredded Kraft reduced-fat Cheddar cheese -- (1 1/2 oz)

1. In an 8-cup measuring bowl, combine ham, onion, green pepper and tomato sauce. Cover with waxed paper and microwave on HIGH for 4 minutes. Mix well to combine. Stir in chili seasoning, brown sugar twin, uncooked rice and kidney beans. Recover and microwave on HIGH 4 minutes. Stir in cheddar cheese. Continue microwaving on HIGH 1 minute or until cheese melts. Place covered bowl on a wire rack and let set 2 to 3 minutes.

Divide into 4 servings. Serving size (1 cup)

According to the cookbook: Per serving: 203 Cal, 3g Fat, 15g Pro, 29g Carb, 946mg Sod, 4g Fib Diabetic: 2 Meat, 2 Vegetable, 1 Starch

Source: "Cooking Healthy with a Man in Mind, page 210" Copyright: "Healthy Exchanges, Inc. 1997; ISBN 0-399-14265-7"

NOTES : Submitted by Phyllis in Ohio