Nutritional Info
- Amount Per Serving
- Calories: 147.2
- Total Fat: 4.4 g
- Cholesterol: 1.3 mg
- Sodium: 799.5 mg
- Total Carbs: 19.6 g
- Dietary Fiber: 3.0 g
- Protein: 8.8 g
View full nutritional breakdown of Quick Kasha Pilaf calories by ingredient
Quick Kasha Pilaf
This is a SparkPeople.com Recipe (what's this)
Introduction
Kasha (roasted buckwheat) is a whole grain with an appealing, nutty flavor. Look for it in the international section of your supermarket or a whole foods store.Printed with permission from the American Institute for Cancer Research Kasha (roasted buckwheat) is a whole grain with an appealing, nutty flavor. Look for it in the international section of your supermarket or a whole foods store.
Printed with permission from the American Institute for Cancer Research
Ingredients
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1 small carrot, sliced 1 small onion, cut in 8 pieces 1/2 celery rib, sliced 2 tsp. olive oil 1/2 cup kasha (buckwheat groats) 2 cups fat free reduced sodium chicken or vegetable broth Salt and pepper to taste
Directions
1. In food processor, pulse carrot, onion and celery until finely chopped.
2. Heat oil over medium-high heat in large, heavy saucepan or small Dutch oven. Stir in chopped vegetables. Sauté until soft, 4 minutes, stirring occasionally.
3. Mix kasha into sautéed vegetables. Stir until kasha is fragrant and looks slightly darker in color, 1-2 minutes.
4. Pour in broth. Cover pot tightly. When liquid boils, reduce heat and simmer until liquid is absorbed, about 10 minutes.
5. Turn off heat and let pilaf sit 5 minutes. Fluff pilaf with fork. Add salt and pepper as desired and serve.
Makes 4 servings.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.
2. Heat oil over medium-high heat in large, heavy saucepan or small Dutch oven. Stir in chopped vegetables. Sauté until soft, 4 minutes, stirring occasionally.
3. Mix kasha into sautéed vegetables. Stir until kasha is fragrant and looks slightly darker in color, 1-2 minutes.
4. Pour in broth. Cover pot tightly. When liquid boils, reduce heat and simmer until liquid is absorbed, about 10 minutes.
5. Turn off heat and let pilaf sit 5 minutes. Fluff pilaf with fork. Add salt and pepper as desired and serve.
Makes 4 servings.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.
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