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Kasha Pilaf with Dates and Walnuts Recipe |
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You may know buckwheat as pancake flour. In the US, that's the most popular use. Kasha is buckwheat groats -- the whole grain dehulled and lightly milled. It has a lovely, nutty flavor, particularly when it's toasted, as here.
Ingredients 1 egg white 1 cup whole grain kasha 2 cups reduced-sodium beef broth 1 cup sliced mushrooms 1/2 cup chopped onion 1/2 cup finely diced pitted dates 1/3 cup chopped toasted walnuts 2 tablespoons minced fresh parsley
Method Beat egg white with a fork in a medium bowl; add kasha, and toss to coat evenly with egg white.
Bring broth, mushrooms, and onion to a boil in a small saucepan. Meanwhile, toast kasha mixture in a nonstick skillet over medium-high heat 2 minutes, stirring constantly, until mixture is dry. Add to boiling broth mixture; cover, reduce heat, and simmer 7 to 10 minutes or until liquid is absorbed. Stir in dates, walnuts, and parsley.
Per serving: 37 g carbohydrates, 210 calories, 5 g fat(1 g saoturated), 0 mg cholesterol, 9 g Protein, 600 mg sodium |
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