Kasha with peas, carrots & mushrooms

Name: Kasha with peas, carrots & mushrooms Recipe
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 6
Ingredients: 1 can (2 c) fat free chicken broth; 1 TBS olive oil; 1.5 tsp Mrs. Dash (or salt/pepper); 1 cup Kasha; 3 TBS egg white (or 1 egg); can peas/carrots (2 c); can mushrooms (1 c); (Optional: 1 can salmon)

Minutes to Prepare: 5
Minutes to Cook: 15

Number of Servings: 6

Ingredients

1 can (2 c) fat free chicken broth1 TBS olive oil1.5 tsp Mrs. Dash (or salt/pepper)1 cup Kasha3 TBS egg white (or 1 egg)can peas/carrots (2 c)can mushrooms (1 c)(Optional: 1 can salmon)

Directions

Heat broth to boiling & season broth with Mrs. Dash. Meanwhile beat egg white & add kasha - stirring to coat kernels. In separate med skillet cook egg-coated kashs for about 2-3 min, stirring constantly until kernals are separate. Reduce heat to low. Stir in boiling liquid, cover tightly and simmer 7-10 minutes until kasha kernels are tender. Add can peas/carrots, mushrooms (and optional salmon) mixture.

Serving Size: Makes 6, 1 cup servings

Number of Servings: 6

Recipe submitted by SparkPeople user MOONSTREAM.

Servings Per Recipe: 6

Nutritional Info Amount Per Serving

Calories: 171.0
Total Fat: 3.7 g
Cholesterol: 0.0 mg
Sodium: 659.9 mg
Total Carbs: 29.4 g
Dietary Fiber: 5.1 g
Protein: 7.5 g

More Recipes Like This

TIME0

CALS280

(370 ratings)

Alyson's Vegetarian Chili

This vegetarian chili can be made on the stove top or in a slow cooker. Submitted by: AEGARRISON

CALORIES 279.8 FAT 2.2 PROTEIN 14.7 CARBS 58.4 FIBER 15.5

TIME0

CALS220

(272 ratings)

Coach Nicole's Chewy Oat & Nut Granola Bars

This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition!Submitted by: COACH_NICOLE

CALORIES 220.4 FAT 5.4 PROTEIN 6.9 CARBS 39.6 FIBER 4.5

TIME55

CALS146

(413 ratings)

Garden Vegetable Frittata

This healthy veggie frittata features all of our favorite spring goodies! Serve it with crusty bread and fresh fruit salad for a filling meal.Submitted by: RICKIEBETH

CALORIES 146.2 FAT 8.8 PROTEIN 10.6 CARBS 7.4 FIBER 1.9

TIME6

CALS204

(235 ratings)

Banana Peanut Butter Oatmeal

Full of fruit, fiber, and protein, and it's YUMMY, too! Top with berries if desired.Submitted by: KARENMON

CALORIES 203.5 FAT 5.8 PROTEIN 7.3 CARBS 33.7 FIBER 4.2

TIME50

CALS223

(250 ratings)

Low-Fat Eggplant Parmesan

A super easy version of the crispy fried eggplant Parmesan I love!Submitted by: JFALGIATANO

CALORIES 223.3 FAT 8.7 PROTEIN 14.5 CARBS 23 FIBER 4.3

Member Reviews