Oriental Rice
Skimming the fat off the chicken stock and using a minimum of oil and no added salt means that this crunchy rice is lower in fat, saturated fat, and sodium.
Ingredients:
- 1½ cups water
- 1 cup chicken stock or broth, skim fat from top
- 1-1/3 cups long-grain white or brown rice, uncooked
- 2 tsp vegetable oil
- 2 Tbsp onion, finely chopped
- 2 Tbsp green pepper, finely chopped
- ½ cup pecans, chopped
- ¼ tsp ground sage
- 1 cup celery, finely chopped
- ½ cup water chestnuts, sliced
- ¼ tsp nutmeg
- black pepper to taste
Directions:
- Bring water and stock to a boil in medium-size saucepan.
- Add rice and stir.
- Cover and simmer 20 minutes.
- Remove pan from heat. Let stand, covered, 5 minutes or until all liquid is absorbed. Reserve.
- Heat oil in large non-stick skillet.
- Sauté onion and celery over moderate heat 3 minutes.
- Stir in remaining ingredients including reserved cooked rice.
- Fluff with fork before serving.
Yield: 10 servings
Serving size: ½ cup
Each serving provides:
- Calories: 139
- Total fat: 5 g
- Saturated fat: less than 1 g Cholesterol: 0 g
- Sodium: 86 mg
- Fiber: 1 g
- Protein: 3 g
- Carbohydrate: 21 g
- Potassium: 124 mg
Recipe courtesy of Dietary Guidelines for Americans
