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CATEGORY CUISINE TAG YIELD
Grains, Meats Mexican 2try, Grain, Lowfat 6 Servings

INGREDIENTS

1 c Chopped onion
1/2 c Chopped celery
1/2 c Chopped green bell pepper
1/2 c Chopped red bell pepper
2 Cloves minced garlic
4 T Fat-free chicken broth
1 t Dried oregano
1/2 t Ground cumin
1 t Chili powder, mild
32 oz No-salt-added whole
tomatoes canned
3/4 c Uncooked kasha, medium grain
roasted buckwheat
groats
about 2.25 cups cooked
1993 tion HB.

INSTRUCTIONS

Here's an alternative to rice. KASHA: Roasted buckwheat, like groats.
1/4 cup (3/4 cup prepared) contains 170 cals, 5 calories from fat.
DRAIN tomatoes and reserve the liquid. Coarsely chop.  Saute onion,
celery, peppers and garlic in broth 5 minutes or until  soft. Add
herbs, spice and tomatoes with the liquid and the kasha.  Bring to a
boil, cover and simmer 15 minutes or until kasha is tender  and liquid
is absorbed. Fluff with fork.  PER SERVING: 101 cals (2% cff); trace
amount of fat; 38 mg sodium;  estimated by author. 122 cals (7.6% cff);
1.2 g fat; 58 mg sodium;  estimated by MC linking Kasha to Buckwheat
Groats.  Edited for easier rescaling by PATh. On my shelf:
<phannema@wizard.ucr.edu> to ELF 2/24/97> Gloria Rose (1996) Low-Fat
Cooking for Good Health. NY: Avery. (ISBN - 0-89529-686-1; paper ).
Recipe by: Low-Fat Cooking for Good Health (1996)  Posted to Digest
eat-lf.v097.n053 by PATh <phannema@wizard.ucr.edu>  on Feb 24, 1997.

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