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