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

• 11/2 C water
• 1 C chicken stock or broth, skim fat from top
• 11/3 C uncooked long-grain white rice
• 2 tsp vegetable oil
• 2 Tbsp finely chopped onion
• 2 T finely chopped green pepper
• 1/2 C chopped pecans
• 1/4 tsp ground sage
• 1 C finely chopped celery
• 1/2 C sliced water chestnuts
• 1/4 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

Each serving provides: Calories: 139 Total fat: 5 g Saturated fat: less than 1 g Cholesterol: 0 mg Sodium: 86 mg

By NHLBI