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                              ORIENTAL RICE

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
                              SCALLION RICE

4 1/2 cups   cooked rice (in unsalted water)
1 1/2 tsp   bouillon granules, unsalted
1/4 cup   scallions (green onions), chopped

1-Cook rice according to directions on the package.
2-Combine the cooked rice, scallions, and bouillon granules and mix well.
3-Measure 1 cup portions and serve.

Makes 5 servings--Serving size: 1 cup

Calories 185
Fat 1 g
Saturated fat 0 g
Cholesterol: 0 mg
Sodium: 3 mg
                              SUNSHINE RICE

This citrusy rice contains almonds, celery, and onions, but no added salt for a flavorful low sodium side dish.
11/2 Tbsp   vegetable oil
11/4 C finely chopped celery with leaves
11/2 C finely chopped onion
1 C water
1/2 C orange juice
2 Tbsp lemon juice
dash hot sauce
1 C long-grain white rice, uncooked
1/4 C slivered almonds

1-Heat oil in medium saucepan. Add celery and onions and saute until tender, about 10 minutes.
2-Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed.
3-Stir in almonds. Serve immediately as a side dish for a fish entree.

Yield: 4 servings--Serving Size: 1/3 cup

Each serving provides:

Calories: 182
Total fat: 7 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 21 mg
                                WHITE RICE

Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.
11 tablespoon   vegetable oil
1/2 medium  onion, chopped
2 cloves  garlic, minced
2 cups  long-grain white rice
4 cups  hot water
1/2 teaspoon  salt
1/2 cup  fresh or frozen corn, peas, carrots, or peppers (optional)

1-In medium pan, heat oil and saute onion, garlic, and rice. Add hot water and salt. 2-Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired, add vegetables, cover, and cook for an additional 5 minutes.
3-Uncover, give rice a full turn and cover again. Turn heat off.
4-Let stand 15 minutes before serving.
Yield: 6 servings

Serving size: 1/2 cup

Each serving provides (without optional vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg