Buckwheat groats
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | teaspoons | Safflower oil; |
| 2 | Shailots; chopped | |
| 1 | clove | Garlic; minced |
| 1 | Celery stalk; sliced | |
| ½ | cup | Sliced mushrooms; |
| 1 | Egg white; | |
| Pinch salt & pepper; | ||
| 1 | cup | Buckwheat groats;(kasha) |
| 2 | cups | Chicken broth; |
| 1 | tablespoon | Pine nuts/sunflower seeds; |
Directions
In a non-stick saucepan, heat oil and add vegetables. Cook, stirring, over medium heat about 5 minutes. In a small bowl, beat egg white with salt and pepper. Stir into saucepan. Stir in groats, then add broth and bring to a boil. Reduce heat, cover and cook 10 minutes until tender. When liquid is absorbed, add pine nuts and fluff with a fork. Garnish with parsley. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE ½ FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g; PRO: 3g; SOD: 64mg; FAT: 4g;
Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master
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