Kasha ScrambleContributed by: Today's Health & WellnessKasha is a Russian dish in which buckwheat groats are first toasted, then cooked, mixed with eggs and fried in copious amounts of butter. This healthier version gives you the nutty taste of buckwheat and an added boost of protein from egg white.
Directions
In a small saucepan with a tight fitting lid, bring water to a boil. Add buckwheat and salt. Return to a boil. Reduce heat to low and simmer for 20 minutes, until all the water is absorbed. Remove from heat and let stand for 5 minutes. (If you are making this for later, scrape into a storage tub and chill.)
Mix egg whites, scallions and thyme into buckwheat. Crack a generous amount of black pepper over. Heat a large nonstick skillet over high heat. Spray with oil and add the buckwheat mixture to the pan. Stir and scrape the bottom of the pan as it cooks. When the eggs are cooked and the mixture looks dry, serve. Makes 2 Servings. NUTRITIONAL INFORMAITON Serving Size: 1 Serving (198g) Calories 160, Calories from Fat 10, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 110mg, Total Carbohydrates 32g, Dietary Fiber 5g, Sugars 0g, Protein 9g. |
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