---------- Recipe via Meal-Master (tm) v8.02

     Title: Nutty Stir-Fry
Categories: Main dish, Stir-fry, Wt-watchers
     Yield: 4 servings

   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

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