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| Nutty Stir-Fry Recipe |
Category: Other / Entrees
Rating:
N/A
Servings: 4
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Ingredients
3/4 cup low-sodium chicken broth
2 tablespoon oyster sauce
2 teaspoon light soy sauce
1 teaspoon cornstarch
2 teaspoon light sesame oil
2 cup sliced mushrooms
7 ca. walnuts coarsely broken or cho; pped
1/2 cup diced red bell pepper
1/2 cup chopped scallions
3 oz smoked chicken or ham - cut into st; rips
2 cup hot cooked rice - (white or brown)
Cooking Directions:
"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
entrees,stir-fry
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