3 tablespoons vegetable oil
1 onion, chopped (1 heaping cup)
2 cups water or vegetable stock
1 large egg or 1 egg white (for less fat), lightly beaten
1 cup kasha
3/4 pound mushrooms, sliced (about 4 cups)
2 tablespoons soy sauce
1 tablespoon chopped fresh dill (1 teaspoon dried)
1/8 teaspoon ground black pepper
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diced red bell pepper
sprig of fresh dill (optional)
Heat 1 tablespoon of the oil in a medium skillet. Add the chopped onions and sauté on medium heat stirring occasionally. While the onions sauté, heat the water or stock to boiling. In a small bowl, combine the egg and kasha. When the onions have softened, add the kasha mixture to the skillet and stir well. Continue to stir for a minute or two, until the kasha kernels are separate and dry. When the water or stock boils, pour it into the skillet, cover, and simmer gently on low heat for about 10 minutes, until the liquid is absorbed and the kasha is cooked.
While the kasha cooks, heat the remaining 2 tablespoons of oil in a medium skillet and sauté the mushrooms on high heat, stirring often, until they release their juices. Remove the mushrooms from the heat and drain, reserving their liquid. When the kasha is tender, add the mushrooms and 2 or 3 tablespoons of their reserved liquid. Stir in the soy sauce, dill, and pepper.
Top with some diced bell pepper, and a sprig of fresh dill if you like, and serve hot.
PER 8-OZ SERVING: 387 CALORIES, 11.8 G PROTEIN, 21.2 G FAT, 42.7 G CARBOHYDRATE, 466 MG SODIUM, 85 MG CHOLESTEROL.
TOTAL TIME
25 minutes
SERVINGS
4
MENU
Serve with pickled beets and Sweet Peppers Soup (see page 41) or Cauliflower Paprikash (see page 202).
Kasha is a traditional high-protein, high-fiber, lysine-rich grain that is a staple in Eastern Europe. In this dish the egg or egg white could be optional, but using it creates a fluffier, lighter grain.