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Home : Side Dishes : Fragrant Fried Rice with Walnuts and Chicken

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Fragrant Fried Rice with Walnuts and Chicken

Contributed by: NAPSA

Heart-Smart Eating May Be Easier Than You Think

Fragrant Fried Rice with Walnuts and Chicken
(NAPSA) - Eating a heart-smart diet and incorporating exercise into your life may be easier than you think. To help women make simple, everyday changes to reduce their risk for cardiovascular disease, their No. 1 killer, the American Heart Association created the Simple Solutions program. To enroll call 1-888-MY HEART.

The following recipe was developed by the American Heart Association for the Simple Solutions Program, sponsored by the California Walnut Commission. Recipe copyright (c) 2003 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.

Ingredients:

  • 1/2 cup California walnut halves
  • 1/2 teaspoon five-spice powder
  • Vegetable oil spray
  • 8 ounces boneless, skinless chicken breasts, all visible fat removed, cut into 1/2-inch cubes
  • 2 medium ribs of bok choy, stems and leaves coarsely chopped (about 11/4 cup)
  • 1 cup snow peas, trimmed, cut into 1/2-inch pieces (about 3 ounces)
  • 1/2 medium red bell pepper, diced
  • 2 green onions, thinly sliced (green and white parts)
  • 1 8-ounce can pineapple chunks in their own juice, undrained
  • 2 cups cooked jasmine rice (cold rice preferred) (about 3/4 cup uncooked)
  • 1/4 cup light teriyaki sauce
  • 1 tablespoon light soy sauce (optional)

Directions:

Heat a large nonstick skillet over medium heat. (Do not spray the skillet.) Dry-roast the walnuts for 4 to 5 minutes, stirring occasionally. Watch carefully so the walnuts do not burn. Transfer the walnuts to a small bowl. Stir in the five-spice powder.

Remove the skillet from heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the chicken over medium-high heat for 4 to 5 minutes, or until no longer pink in the center, stirring constantly. Stir in the bok choy, snow peas, bell peppers, and green onions. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.

Stir in the pineapple with juice and the rice. Cook for 3 to 4 minutes, or until the rice is warmed through, stirring constantly.

Stir in the teriyaki sauce. Cook for 1 minute. Stir in the walnuts.

Serve immediately.

Nutritional Information: Per Serving: Calories 334, Protein 19 g, Carbohydrate 44 g, Cholesterol 33 mg, Total Fat 9.0 g, Saturated 1.0 g, Polyunsaturated 6.0 g, Monounsaturated 1.5 g, Fiber 3 g, Sodium 369 mg


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