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CATEGORY CUISINE TAG YIELD
Meats, Grains Main dish, Stir-fry, Wt-watchers 4 Servings

INGREDIENTS

3/4 c Low-sodium chicken broth
2 T Oyster sauce
2 t Light soy sauce
1 t Cornstarch
2 t Light sesame oil
2 c Sliced mushrooms
7 Ca. Walnuts
coarsely broken or
chopped
1/2 c Diced red bell pepper
1/2 c Chopped scallions
3 oz Smoked chicken or ham
cut into strips
2 c Hot cooked rice
white or brown

INSTRUCTIONS

"Once the chopping is out of the way, this stir-fry is
lightening-quick to fix -- so have all the ingredients ready before
you start to cook."  In a small bowl, combine broth, oyster sauce, soy
sauce and  cornstarch. Set aside.  Heat a nonstick large skillet or wok
over high heat for 1 minute.  Add oil, mushrooms and walnuts; cook,
tossing constantly with  spatula, 1 minute.  Add bell pepper, scallions
and chicken; cook, stirring constantly,  for 2 minutes.  Add broth
mixture; cook until thickened, about 10  seconds. Serve with rice.
Each serving (1/2 cup rice) provides: * 1 FA, 1-1/2 V, 1 P, 1 B, 6 C.
Per serving: * 274 cal, 12 g pro, 36 g car, * 9 g fat: 4 g poly, 3 g
mono, 1 g sat * 689 mg sod, 19 mg chol.  Source: Wonderful World of
Walnuts & Rice (Weight Watchers Magazine in  association with The Rice
Council and The Walnut Marketing Board)  Reprinted with permission from
USA Rice Council Electronic format  courtesy of Karen Mintzias  File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip

A Message from our Provider:

“Sin: it seemed like a good idea at the time”

Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 151
Calories From Fat: 10
Total Fat: 1.2g
Cholesterol: 0mg
Sodium: 441.6mg
Potassium: 407.4mg
Carbohydrates: 29.8g
Fiber: 3.3g
Sugar: 1.8g
Protein: 6.8g


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