Kasha Pilaf

Vegetarian
Gluten Free
Health score
5%
Kasha Pilaf
45 min.
4
237kcal

Suggestions

Ingredients

  • 1.5 teaspoons butter 
  • tablespoon teaspoon dill dried fresh chopped
  • large eggs lightly beaten
  • 15.8 ounce less-sodium chicken broth fat-free canned
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • 0.3 teaspoon salt 
  • cup kasha uncooked (buckwheat groats)

Equipment

  • bowl
  • sauce pan

Directions

  1. Combine kasha and egg in a small bowl; stir well.
  2. Heat oil and butter in a large saucepan over medium heat.
  3. Add onion; cook 5 minutes or until soft.
  4. Add kasha mixture; cook 1 minute. Stir in salt and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until kasha is tender.
  5. Remove from heat; fluff with a fork. Stir in dill.

Nutrition Facts

Calories237kcal
Protein13.58%
Fat28.45%
Carbs57.97%

Properties

Glycemic Index
36
Glycemic Load
14.83
Inflammation Score
-6
Nutrition Score
11.32304347598%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.05mg
Kaempferol
0.4mg
Myricetin
0.02mg
Quercetin
18.77mg

Nutrients percent of daily need

Calories:236.54kcal
11.83%
Fat:7.91g
12.16%
Saturated Fat:2.18g
13.61%
Carbohydrates:36.25g
12.08%
Net Carbohydrates:30.97g
11.26%
Sugar:2.76g
3.07%
Cholesterol:50.53mg
16.84%
Sodium:634.66mg
27.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.49g
16.98%
Manganese:0.65mg
32.37%
Magnesium:106.89mg
26.72%
Copper:0.52mg
26.07%
Fiber:5.27g
21.09%
Phosphorus:202.42mg
20.24%
Vitamin B3:3.69mg
18.44%
Vitamin B2:0.28mg
16.37%
Selenium:10.14µg
14.49%
Vitamin B6:0.2mg
9.92%
Potassium:335.09mg
9.57%
Vitamin B5:0.93mg
9.26%
Zinc:1.31mg
8.72%
Iron:1.46mg
8.13%
Folate:31.35µg
7.84%
Vitamin B12:0.34µg
5.63%
Vitamin B1:0.08mg
5.57%
Vitamin C:4.53mg
5.48%
Vitamin E:0.69mg
4.61%
Calcium:33.7mg
3.37%
Vitamin A:123.27IU
2.47%
Vitamin K:2.52µg
2.4%
Vitamin D:0.25µg
1.67%
Source:My Recipes