Nutty stir-fry
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ¾ | cup | Low-sodium chicken broth |
| 2 | tablespoons | Oyster sauce |
| 2 | teaspoons | Light soy sauce |
| 1 | teaspoon | Cornstarch |
| 2 | teaspoons | Light sesame oil |
| 2 | cups | Sliced mushrooms |
| 7 | Ca. Walnuts coarsely broken or chopped | |
| ½ | cup | Diced red bell pepper |
| ½ | cup | Chopped scallions |
| 3 | ounces | Smoked chicken or ham cut into strips |
| 2 | cups | Hot cooked rice (white or brown) |
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 (½ cup rice) provides: * 1 FA, 1-½ 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