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.