| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains |
|
Main dish, Stir-fry, Wt-watchers |
4 |
Servings |
INGREDIENTS
| 3/4 |
c |
Low-sodium chicken broth |
| 2 |
tb |
Oyster sauce |
| 2 |
ts |
Light soy sauce |
| 1 |
ts |
Cornstarch |
| 2 |
ts |
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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