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Healthy Eating Recipes: Kasha With Bell Pepper Confetti

02/02/2011 04:05:00 admin
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Kasha, also known as buckwheat, is a nutty, fast-cooking whole grain that adds flavor to any meal

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size
15 minutes 20 minutes 4 servings 1/2 C kasha

Ingredients

2 tsp olive oil
1/2 C onion, diced
1/4 C red bell pepper, rinsed and diced
1/4 C green bell pepper, rinsed and diced
1/4 C yellow bell pepper, rinsed and diced
1 can (14.5 oz) low-sodium chicken broth
3/4 C kasha
1/4 tsp dried oregano
1/2 tsp salt
1/4 tsp ground black pepper
 
Directions

1, Heat oil in a 4-quart saucepan over medium heat.  Add onion.  Cook for 5 minutes, stirring occasionally.
2, Add bell peppers to saucepan.  Cook and stir for 2 minutes.  Remove vegetables from pan and set aside.
3, Add chicken broth to saucepan.  Cover.  Bring to a boil over high heat.
4, Stir in kasha.  Reduce heat to medium-low.  Cover.  Simmer for about 10 minutes, until kasha is cooked and liquid is absorbed.
5, Stir in peppers and onion mixture, oregano, salt, and pepper.  Heat for 1 minute.  Serve immediately.

Nutrition Facts

Calories 144
Total fat 3 g
Saturated fat .5 g
Cholesterol 0 mg
Sodium 303 mg
Total fiber 4 g
Protein 4 g
Carbohydrates 27 g
Potassium 180 mg

Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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