HEART-HEALTHY ORIENTAL RICE RECIPE
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 cup water
1 cup chicken stock or broth, skim fat from top
1 and 1/3 cup uncooked long-grain white rice
2 tsp vegetable oil
2 Tbsp finely chopped onion
2 T finely chopped green pepper
½ cup chopped pecans
¼ cup ground sage
1 cup finely chopped celery
½ cup sliced water chestnuts
¼ tsp nutmeg
to taste black pepper
Directions
1. Bring water and stock to a boil in medium-size 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. Reserve.
4. Heat oil in large nonstick skillet.
5. Saute 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: 1/2 cup
Nutrition Facts
Each serving provides:
Calories: 139
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 86 mg
Article Source
1. National Heart, Lung and Blood Institute, USA.