1 tablespoon olive oil
2 large onions, halved and thinly sliced
1 pound mushrooms, thinly sliced
3/4 teaspoon salt
1/2 teaspoon pepper
1 cup whole-grain kasha
1 3/4 cups vegetable broth, homemade or canned
1 In a large nonstick skillet, heat the oil over medium-high heat. Add the onions and cook, stirring frequently, until the onions are golden brown and tender, about 15 minutes.
2 Add the mushrooms, 1/4 teaspoon of the salt, and the pepper, and cook, stirring frequently, until the mushrooms are tender, about 10 minutes.
3 Meanwhile, place the kasha in another large skillet and cook over medium heat, stirring frequently, until lightly toasted, about 5 minutes.
4 Add the broth and the remaining ½ teaspoon salt to the kasha, and bring to a boil. Add the onion-mushroom mixture to the kasha, cover, and cook until the kasha is tender, about 10 minutes. Fluff with a fork before serving. Makes 4 servings
PER SERVING 134 calories, 4.2g total fat (0.5g saturated), 0mg cholesterol, 4g dietary fiber, 21g carbohydrate, 7g protein, 878mg sodium
Good source of: potassium
Roasted, hulled buckwheat kernels that are either whole-grain or cracked into coarse, medium, or fine granulations are commonly known as kasha. Buckwheat is high in an essential amino acid called lysinewhich is lacking in most plant foods. It is also an excellent source of magnesium. Enjoy the toasty flavor of buckwheat in this mushroomy side dish.
If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.