Ingredients Jump to Instructions ↓

  1. 2 ts Safflower oil;

  2. 2 Shailots; chopped

  3. 1 cl Garlic; minced

  4. 1 Celery stalk; sliced

  5. 1/2 c Sliced mushrooms;

  6. 1 Egg white;

  7. Pinch salt and pepper;

  8. 1 c Buckwheat groats;(kasha)

  9. 2 c Chicken broth;

  10. 1 tb Pine nuts/sunflower seeds;

Instructions Jump to Ingredients ↑

  1. In a non-stick saucepan, heat oil and add vegetables. Cook, stirring, over medium heat about 5 minutes. In a small bowl, beat egg white with salt and pepper. Stir into saucepan. Stir in groats, then add broth and bring to a boil. Reduce heat, cover and cook 10 minutes until tender. When liquid is absorbed, add pine nuts and fluff with a fork. Garnish with parsley. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g;

  2. PRO: 3g; SOD: 64mg; FAT: 4g;

  3. Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O’Brion and her Meal-Master —–


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