Buckwheat Groats
322
322
Ingredients
| 2 | teaspoons |
safflower oil
|
|
| 2 | each |
shallots
chopped |
* |
| 1 | clove |
garlic
minced |
|
| 1 | each |
celery stalks
sliced |
|
| ½ | cup |
mushrooms
sliced |
|
| 1 | each |
egg whites
|
* |
| 1 | pinch |
salt and black pepper
|
* |
| 1 | cup |
buckwheat groats
|
* |
| 2 | cups |
chicken broth
|
|
| 1 | tablespoon |
pine nuts
or 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.
Nutrition Facts
Serving Size 144g (5.1 oz)Amount per Serving
Calories 8456% of calories from fat
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat
0g
Cholesterol 4mg
1%
Sodium 181mg
8%
Total Carbohydrate
2g
2%
Dietary Fiber 0g
1%
Sugars g
Protein
8g
Vitamin A 2%
•
Vitamin C 2%
Calcium 1%
•
Iron 3%
* based on a 2,000 calorie diet
How is this calculated?
