| 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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