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Nutty stir-fry
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)
"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
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| Free recipe:
Nutty stir-fry
(Recipe source online. Easy and quick cooking food, low fat cook/ cookie,
healthy vegetarian diet for breakfast, dinner or supper. No secret recipie) |
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