Makes 4 servings
|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|
|1-1/2||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.
- 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.
- 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.
- 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.
- 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.
|Serving Size:||1/4 of total recipe (without garnish)|
|Saturated Fat||1 g|
|Total Fat||1 g|
|Calories from Fat||18 %|
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