Kasha Com And Cheese Casserole
|Onion||1 Large, chopped|
|Low fat no salt added cottage cheese||1⁄2 Cup (8 tbs)|
|Corn oil||1 Tablespoon|
|Canned whole kernel corn||12 Ounce|
|Whole buckwheat groats||1 Cup (16 tbs)|
|Black pepper||To Taste|
|Water||2 Cup (32 tbs)|
|Dried oregano||2 Teaspoon|
|Grated sharp cheddar cheese||4 Tablespoon (tightly packed for measuring)|
|Ground cumin||3⁄4 Teaspoon|
|Chile powder||1 1⁄4 Teaspoon (pure)|
Saute onion in hot oil until tender.
Mix egg white with groats thoroughly and add to onion, stirring to separate each grain.
Add water, oreg ano, cumin and chile powder.
Bring to boil.
Lower heat, cover and cook about 10 minutes, until liquid is almost completely absorbed and groats are almost tender.
Mix in corn and cottage cheese.
Season with pepper.
Freeze, if desired, in portions suitable for your family's use.
Serving size: Complete recipe
Calories 1403 Calories from Fat 379
% Daily Value*
Total Fat 45 g69.9%
Saturated Fat 14.1 g70.7%
Trans Fat 0.1 g
Cholesterol 68.3 mg22.8%
Sodium 572 mg23.8%
Total Carbohydrates 201 g67.1%
Dietary Fiber 37.7 g150.6%
Sugars 36.6 g
Protein 64 g127.3%
Vitamin A 64.7% Vitamin C 53.8%
Calcium 79.8% Iron 64.3%
*Based on a 2000 Calorie diet