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Kasha and Bow Tie Noodles with Mushrooms and Broccoli


Yield

Makes 4 servings

Ingredients

2 cups broccoli florets
2-1/2 cups uncooked small bow tie pasta
2 teaspoons olive oil
1/2 pound fresh mushrooms, sliced 1/4 inch thick
1/2 cup chopped onion
3 cloves garlic, minced
3/4 cup uncooked kasha
1 egg
1-1/2 cups fat-free reduced-sodium chicken broth*
1 teaspoon marjoram leaves, crushed
1/4 teaspoon black pepper
Chopped red bell pepper, for garnish (optional)

*To defat chicken broth, skim fat from surface of broth with spoon. Or, place can of broth in refrigerator to chill at least 2 hours ahead of time. Before using, remove fat that has hardened on surface of broth.

Preparation

  1. Bring 3 quarts water to a boil in large saucepan over high heat. Add broccoli florets; return to a boil. Cook, uncovered, over medium-high heat 2 minutes or until crisp-tender. Remove broccoli to large bowl with slotted spoon, reserving water.
  2. Return water to a boil. Add pasta; return to a boil. Cook, uncovered, over medium-high heat 5 minutes or until just tender. Do not overcook. Drain; add pasta to broccoli and mix gently. Set aside.
  3. Wipe saucepan with paper towel. Add oil, mushrooms, onion and garlic to pan; cook and stir 5 minutes or until onion is soft. Stir into broccoli mixture.
  4. Add kasha and egg to saucepan; stir until blended. Cook and stir over medium heat 3 minutes or until kasha is dry and grains are separated. Stir in chicken broth, marjoram and black pepper. Bring to a boil over medium-high heat. Reduce heat to low. Cook, covered, 10 minutes, stirring occasionally. Remove from heat; let stand, covered, 10 minutes. Gently mix with bow tie mixture. Garnish each serving with bell pepper, if desired.

Nutritional Information

Serving Size: 1/4 of total recipe (without garnish)
Fiber 5 g
Carbohydrate 48 g
Cholesterol 76 mg
Saturated Fat 1 g
Total Fat 1 g
Calories from Fat 18 %
Calories 278
Protein 12 g
Sodium 52 mg

Dietary Exchange

Vegetable 2
Starch 2-1/2
Fat 1

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