Health

Kasha Pilaf

Kasha Pilaf

Ingredients

  • 1 cup uncooked kasha (buckwheat groats)
  • 1 large egg, lightly beaten
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons butter
  • 1 1/2 cups chopped onion
  • 1/4 teaspoon salt
  • 1 (15.75-ounce) can fat-free, less-sodium chicken broth
  • 1 tablespoon chopped fresh or 1 teaspoon dried dill

Preparation


Combine kasha and egg in a small bowl; stir well.

Heat oil and butter in a large saucepan over medium heat. Add onion; cook 5 minutes or until soft. Add kasha mixture; cook 1 minute. Stir in salt and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until kasha is tender.

Remove from heat; fluff with a fork. Stir in dill.


  • Yield: serves 4 (serving size: 1 1/4 cups)

Nutritional Information

Calories per serving: 229
Caloriesfromfat per serving: 30%
Fat per serving: 8g
Saturated fat per serving: 2.4g
Monounsaturated fat per serving: 3.7g
Polyunsaturated fat per serving: 0.9g
Protein per serving: 8.2g
Carbohydrate per serving: 34g
Fiber per serving: 4.7g
Cholesterol per serving: 59mg
Iron per serving: 1.3mg
Sodium per serving: 382mg
Calcium per serving: 27mg