HEART HEALTHY ORIENTAL RICE
Skim off the fat from the chicken stock, use a minimum of oil, and don’t add salt—and you’ll create a dish that’s flavorful and healthy.
Yield: 10 servings
1 1/2 C water
1 C chicken stock or broth,
fat skimmed from top
1 1/3 C long grain white rice, uncooked
2 tsp vegetable oil
2 Tbsp onion, finely chopped
1 C celery, finely chopped
2 Tbsp green pepper, finely chopped
1/2 C pecans, chopped
1/4 tsp ground sage
1/2 C water chestnuts, sliced
1/4 tsp nutmeg
to taste black pepper
1. Bring water and stock to boil in medium-size saucepan.
2. Add rice and stir. Cover and simmer for 20 minutes.
3. Remove pan from heat. Let stand, covered, for 5 minutes or until all liquid is absorbed. Reserve.
4. Heat oil in large nonstick skillet.
5. Sauté onion and celery over moderate heat for 3 minutes. Stir in remaining ingredients, including reserved cooked rice. Fluff with fork before serving.
Serving size: 1/2 cup - Each serving provides:
Calories: 139
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 86 mg
Total fiber: 1 g
Protein: 3 g
Carbohydrates: 21 g
Potassium: 124 mg
National Institutes of Health- www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute
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