Low FatDieting

Oriental Rice

Category Low Fat

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

  • 1 1/2 cups water
  • 1 cup chicken stock or broth, skim fat from top
  • 1 1/3 cups uncooked long-grain white rice
  • 2 tsp. vegetable oil
  • Ad

  • 2 Tbsp. finely chopped onion
  • 2 Tbsp. finely chopped green pepper
  • 1/2 cup chopped pecans
  • 1/4 tsp. ground sage
  • 1 cup finely chopped celery
  • 1/2 cup 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

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