Recipe - Nutty Stir-Fry

Three fourths cup Lowsodium 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 chopped
One half cup Diced red bell pepper
One half cup Chopped scallions
3 ounce Smoked chicken or ham
cut into strips
2 cup Hot cooked rice
(white or brown)

"Once the chopping is out of the way, this stirfry is lighteningquick 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 (One half cup rice) provides:
* 1 FA, 1One half 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