Kasha With Zucchini And Red Bell Pepper
|Chicken broth||1 Cup (16 tbs)|
|Olive oil||3 Tablespoon|
|Kasha||1 Cup (16 tbs), whole|
|Egg||1 Large, beaten lightly|
|Onion||1 , chopped|
|Garlic||1 Clove (5 gm), minced|
|Red bell pepper||1 , chopped|
|Zucchini||1 , scrubbed halved lengthwise and cut into 1/4 inch slices|
|Plain yogurt||1⁄2 Cup (8 tbs) (For Garnish)|
In a saucepan combine the broth, 1 cup water, and 1 tablespoon of the oil and bring the liquid to a boil.
In a bowl combine the kasha and the egg, stirring to coat the kasha well with the egg, transfer the mixture to a deep skillet with a lid, and cook the kasha over moderately high heat, stirring and breaking up the lumps, for 2 to 4 minutes, or until the grains are separated.
Remove the skillet from the heat, add the broth mixture slowly (the mixture will spatter), and cover the skillet tightly.
Cook the kasha, covered, over low heat for 10 to 15 minutes, or until the liquid is absorbed.
While the kasha is cooking, in a skillet cook the onion, the garlic, and the bell pepper in the remaining 2 tablespoons oil over moderately low heat, stirring, until the vegetables are softened.
Add the zucchini and salt and black pepper to taste, increase the heat to moderately high, and cook the mixture, stirring, for 3 minutes, or until the zucchini is just tender.
Stir the vegetables into the kasha and serve the kasha with a dollop of the yogurt.
Serving size: Complete recipe
Calories 1264 Calories from Fat 521
% Daily Value*
Total Fat 59 g90.9%
Saturated Fat 11.3 g56.5%
Trans Fat 0 g
Cholesterol 226.2 mg75.4%
Sodium 776.1 mg32.3%
Total Carbohydrates 162 g53.9%
Dietary Fiber 24.6 g98.5%
Sugars 21.4 g
Protein 36 g73%
Vitamin A 94.4% Vitamin C 346.7%
Calcium 27.2% Iron 38.9%
*Based on a 2000 Calorie diet