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Ингредиенты
- 1 c. minced onion
- 1/2 c. minced celery
- 1/2 c. minced green bell pepper
- 1/2 c. minced red bell pepper
- 2 x cloves chopped garlic
- 4 Tbsp. fat-free chicken broth
- 1 tsp dry oregano
- 1/2 tsp grnd cumin
- 1 tsp chili pwdr mild
- 32 ounce no-salt-added whole tomatoes canned
- 3/4 c. uncooked kasha medium grain (roasted buckwheat, groats) (about 2.25 c. cooked)
Инструкции
- Here's an alternative to rice. KASHA: Roasted buckwheat, like groats. 1/4 c. (3/4 c. prepared) contains 170 cals, 5 calories from fat. DRAIN tomatoes and reserve the liquid. Coarsely chop. 1) Saute/fry onion, celery, peppers and garlic in broth 5 min or possibly till soft. 2) Add in herbs, spice and tomatoes with the liquid and the kasha. Bring to a boil, cover and simmer 15 min or possibly till kasha is tender and liquid is absorbed. Fluff with fork.
- estimated by MC linking Kasha to Buckwheat Groats.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 234g | |
| Recipe makes 6 servings | |
| Calories 116 | |
| Calories from Fat 8 | 7% |
| Total Fat 1.01g | 1% |
| Saturated Fat 0.21g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 247mg | 10% |
| Potassium 468mg | 13% |
| Total Carbs 25.53g | 7% |
| Dietary Fiber 4.9g | 16% |
| Sugars 5.47g | 4% |
| Protein 4.3g | 7% |
