Kasha Pilaf



serves 4 (serving size: 1 1/4 cups)

Nutritional Information

Calories 229
Caloriesfromfat 30 %
Fat 8 g
Satfat 2.4 g
Monofat 3.7 g
Polyfat 0.9 g
Protein 8.2 g
Carbohydrate 34 g
Fiber 4.7 g
Cholesterol 59 mg
Iron 1.3 mg
Sodium 382 mg
Calcium 27 mg


1 cup uncooked kasha (buckwheat groats)
1 large egg, lightly beaten
1 tablespoon olive oil
1 1/2 teaspoons butter
1 1/2 cups chopped onion
1/4 teaspoon salt
1 (15.75-ounce) can fat-free, less-sodium chicken broth
1 tablespoon chopped fresh or 1 teaspoon dried dill


Combine kasha and egg in a small bowl; stir well.

Heat oil and butter in a large saucepan over medium heat. Add onion; cook 5 minutes or until soft. Add kasha mixture; cook 1 minute. Stir in salt and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until kasha is tender.

Remove from heat; fluff with a fork. Stir in dill.

March 2002
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