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Buckwheat Groats



Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Low Carb


2 teaspoons safflower oil
2 each shallots
1 clove garlic
1 each celery stalks
½ cup mushrooms
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


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.


* not incl. in nutrient facts

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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?


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