Skimming the fat off the chicken stock and using a minimum of oil and no added salt means that this crunchy rice is lower in fat, saturated fat, and sodium.

 

11/2 C	water
1 C	chicken stock or broth, skim fat from top
11/3 C	uncooked long-grain white rice
2 tsp	vegetable oil
2 Tbsp	finely chopped onion
2 T	finely chopped green pepper
1/2 C	chopped pecans
1/4 tsp	ground sage
1 C	finely chopped celery
1/2 C	sliced water chestnuts
1/4 tsp	nutmeg
to taste	black pepper

1. Bring water and stock to a boil in medium-size saucepan.
2. Add rice and stir. Cover and simmer 20 minutes.
3. Remove pan from heat. Let stand, covered, 5 minutes or until all liquid is absorbed. Reserve.
4. Heat oil in large nonstick skillet.
5. Saute onion and celery over moderate heat 3 minutes. Stir in remaining ingredients including reserved cooked rice. Fluff with fork before serving.

Yield: 10 servings--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

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