2 tbsp. olive oil
1 c. white rice
1 c. thinly sliced onion
3 garlic cloves, minced
3 c. canned tomatoes
1 green pepper, diced
2 c. diced ham
1 tsp. salt
1/2 tsp. black pepper
1 tsp. oregano
1 tbsp. minced fresh parsley

1 1/2 tbsp. canola oil
1 1/2 tsp. flour
1/2 tsp. salt
1/2 tsp. paprika
1 tsp. dry mustard
1 c. skim milk
1 c. grated lowfat Swiss cheese

Heat the oil in a heavy skillet. Add the onions, garlic and pepper and saute until the onions are golden. Add the rice and, stirring constantly, cook for 1 to 2 minutes longer. Add the remaining ingredients and bring to a boil. Transfer to the top of a double boiler. Set over simmering water and cook, covered, for about 1 hour or until all liquid has been absorbed and the rice is tender. Serves: 3.

Meanwhile, cook the CHEESE SAUCE: In a small saucepan, heat the oil. Mix together the flour, salt, paprika and dry mustard; stir into the oil. Slowly add the milk, stirring constantly. When the sauce is hot and smooth add the cheese and stir until it has melted. Serve over the rice. (LOW SATURATED FATS: Omit the cheese sauce.)