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.

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  

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 nonstick skillet.

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

From nih.gov