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.
1½ cups water 1 cup chicken stock or broth, skim fat from top 1⅓ 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 |
- 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.
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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 |
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Reprinted with the permission of the Department of Health and Human Services.
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