Nuts

Buckwheat Groats

Buckwheat Groats, a nuts recipe with simple ingredients and a clear step-by-step method. Home cooking from the Soumac recipe library.

Ingredients

• 2 ts Safflower oil;
• 2 Shailots; chopped
• 1 cl Garlic; minced
• 1 Celery stalk; sliced
• 1/2 c Sliced mushrooms;
• 1 Egg white;
• Pinch salt & pepper; 1 c Buckwheat groats;(kasha)
• 2 c Chicken broth;
• 1 tb Pine nuts/sunflower seeds;

Method

1. In a non-stick saucepan, heat oil and add vegetables.
2. Cook, stirring, over medium heat about 5 minutes.
3. In a small bowl, beat egg white with salt and pepper.
4. Stir into saucepan.
5. Stir in groats, then add broth and bring to a boil.
6. Reduce heat, cover and cook 10 minutes until tender.
7. When liquid is absorbed, add pine nuts and fluff with a fork.
8. Garnish with parsley.
9. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g; PRO: 3g; SOD: 64mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O’Brion and her Meal-Master.

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