Buckwheat Groats
Yield: 4 servings
2 ts Safflower oil; 1 Egg white;
2 Shailots; chopped Pinch salt + pepper;
1 cl Garlic; minced 1 c Buckwheat groats;(kasha)
1 Celery stalk; sliced 2 c Chicken broth;
1/2 c Sliced mushrooms; 1 tb Pine nuts/sunflower seeds;
In a non-stick saucepan, heat oil and add vegetables. Cook,
stirring, over medium heat about 5 minutes. In a small bowl, beat
egg white with salt and pepper. Stir into saucepan. Stir in groats,
then add broth and bring to a boil. Reduce heat, cover and cook 10
minutes until tender. When liquid is absorbed, add pine nuts and
fluff with a fork. Garnish with parsley. 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 OBrion and her Meal-Master
442 ts Safflower oil; 1 Egg white;
2 Shailots; chopped Pinch salt + pepper;
1 cl Garlic; minced 1 c Buckwheat groats;(kasha)
1 Celery stalk; sliced 2 c Chicken broth;
1/2 c Sliced mushrooms; 1 tb Pine nuts/sunflower seeds;
In a non-stick saucepan, heat oil and add vegetables. Cook,
stirring, over medium heat about 5 minutes. In a small bowl, beat
egg white with salt and pepper. Stir into saucepan. Stir in groats,
then add broth and bring to a boil. Reduce heat, cover and cook 10
minutes until tender. When liquid is absorbed, add pine nuts and
fluff with a fork. Garnish with parsley. 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 OBrion and her Meal-Master
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