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Recipe
Oriental Rice
Skimming the fat off the chicken stock, using a minimum of oil, and not adding salt means that this crunchy rice is low in fat, saturated fat, and sodium.
1 1/2 C water
1 C chicken stock or broth, skim fat from top
1 1/3 C uncooked long-grain white rice
2 t vegetable oil
2 T finely chopped onion
2 T finely chopped green pepper
1/2 C chopped pecans
1/4 t ground sage
1 C finely chopped celery
1/2 C sliced water chestnuts
1/4 t nutmeg
to taste black pepper
1. Bring water and stock to a boil in a medium saucepan.
2. Add rice and stir. Cover and simmer 20 minutes.
3. Remove pan from heat. Let stand, covered, 5 minutes or until all liquid is absorbed. Set aside.
4. Heat oil in a large nonstick skillet.
5. Sauté onion and celery over moderate heat for 3 minutes. Stir in remaining ingredients, including cooked rice. Fluff with fork before serving.
Yield: 10 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 139
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol:0 mg
Sodium:86 mg
Source: National Heart, Lung, and Blood Institute/National Institutes of Health
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