Nutty Stir-fry
| 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
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Nutrition (calculated from recipe ingredients)
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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