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Diabetes Forecast

The Healthy Living Magazine

Kasha With Caramelized Onions and Cremini Mushrooms

Per Serving

Kasha With Caramelized Onions and Cremini Mushrooms

Makes: 6
Serving Size: 1/2 cup
Calories 160
Fat 3.5 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 28 g
Fiber 4 g
Sugars 7 g
Cholesterol 0 mg
Sodium 180 mg (without added salt)
Protein 5 g
Choices: Starch 2
  • Makes: 6
  • Serving Size: 1/2 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 55 minutes

Ingredients

Onions and Mushrooms
1 Tbsp. olive oil
2 large onions (about 10 oz. each), halved and thinly sliced
2 cups water (divided use)
1 Tbsp. sugar
8 oz. cremini mushrooms, cleaned, stemmed, and thickly sliced
Kosher salt and freshly ground black pepper to taste
Kasha
1 tsp. olive oil
1 cup kasha (buckwheat groats)
Kosher salt and freshly ground black pepper to taste
2 cups reduced-sodium, low-fat chicken broth
Garnish
1/3 minced fresh parsley

Directions

  1. To prepare the onions and mushrooms, heat 1 Tbsp. of olive oil in a large skillet. Add in the onions, and sauté on medium heat for about 10 to 12 minutes, stirring occasionally, being careful not to let them burn. Add a cup of the water, and continue to cook until the water is evaporated, stirring occasionally. Add the other cup of water, and cook until it is evaporated.
  2. Add the sugar, and continue to cook until the onions are very brown. Add in the mushrooms, and cook for 5 minutes, until they are tender. Season with salt and pepper. Set aside.
  3. For the kasha, heat 1 tsp. of olive oil in a saucepan over medium heat. Add the kasha, salt, and pepper, and sauté for 5 minutes. Add the broth, bring to a boil, lower the heat, cover, and cook for 10 minutes, until the kasha is tender.
  4. Add the cooked kasha to the onion-mushroom mixture, and toss well. Taste and correct the seasoning if desired. Garnish with minced parsley.
 
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