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