Ham and Red Beans Recipe

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I've cut some of the fat and calories from this traditional Southern dish. But after one bite, you'll agree it still has plenty of flavor.
TOTAL TIME: Prep: 10 min. Cook: 30 min.
MAKES:10 servings
Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 10 min. Cook: 30 min.
MAKES: 10 servings


  • 3 cans (15-1/2 ounces each) kidney beans, rinsed and drained
  • 1 can (14-1/2 ounces) Cajun or Mexican stewed tomatoes
  • 2 cups diced fully cooked lean ham
  • 1/2 cup water
  • 1/2 teaspoon each garlic powder, ground cumin, dried oregano and dried thyme
  • 1/4 teaspoon pepper
  • 3 dashes hot pepper sauce

Nutritional Facts

One 3/4-cup serving equals 207 calories, 2 g fat (0 saturated fat), 13 mg cholesterol, 474 mg sodium, 32 g carbohydrate, 0 fiber, 15 g protein. Diabetic Exchanges: 2 starch, 1 lean meat


  1. In a large saucepan or Dutch oven, bring all ingredients to a boil. Reduce heat; cover and simmer for 30 minutes or until heated through. Yield: 10 servings.
Originally published as Ham and Red Beans in Country Woman January/February 1997, p36

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