Seashore Buckwheat

Adapted from “The High Performance Cookbook” by Susan M. Kleiner and Karen Friedman-Kester, Macmillan Publishing, 1995.

Buckwheat (or kasha) is a nutty-tasting LGI grain that has been enjoyed by Eastern Europeans for generations. Refrigerate any leftovers and throw them into a cold green salad the next day for a nutty flavor.

1/3 cup whole wheat pasta shells (to yield 1/2 cup cooked)
1/2 tablespoon canola oil
4 ounces mushrooms, sliced
1/2 small onion, diced
1 cup chicken stock
1 egg, slightly beaten
1/2 cup pre-roasted buckwheat kernels or groats
pinch of white pepper

Cook the pasta shells until al dente, according to package directions, drain, and set aside. Heat the oil in a nonstick pan over medium heat. Add the mushrooms and onion and sauté until the onion is translucent, about five to seven minutes. Set aside. Heat the stock to boiling. In a small mixing bowl, combine the egg with the buckwheat until the kernels are coated. Turn the buckwheat into a medium-size skillet and stir the egg and buckwheat mixture over medium-high heat for three to four minutes until it’s hot and slightly toasted and the egg-coated kernels are well separated. Reduce the heat to low and carefully stir in the boiling stock, sautéed mushrooms and onions and white pepper. Cover tightly and simmer 10 to 12 minutes, or until the buckwheat kernels are tender and all the liquid has been absorbed. Turn into an oven-safe casserole dish and mix in the pasta shells. Place uncovered under an oven broiler for three to five minutes, just to brown the top. Watch closely and remove promptly.

Makes three servings.
Nutritional Information: 2 bread/starch