| 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 |
tb |
Fat-free chicken broth |
| 1 |
ts |
Dried oregano |
| 1/2 |
ts |
Ground cumin |
| 1 |
ts |
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) |
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.
1) Saute onion, celery, peppers and garlic in broth 5 minutes or until
soft.
2) 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 ). 1993 edition HB.
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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