Salmon Kasha Pilaf Recipe

Leftover fish, whole grains and a crisper drawer's share of produce, and this reader made dinner!

Photo: Joanne Tsakos

By Angel Burke

Serves: 5 to 6
Hands-on time: 15-20 minutes
Total time: 46-60 minutes

INGREDIENTS:

• 2 cups low-sodium vegetable broth
• 2 tbsp olive oil
• 1/4 tsp sea salt
• 1/2 tsp fresh ground black pepper
• 1 egg
• 1 cup kasha

SALMON PILAF

• 2 tbsp olive oil
• 3 large cloves garlic, chopped
• 1/2 yellow onion, chopped
• 1/2 cup sliced carrots
• 1/2 cup sliced celery
• 1/2 cup sliced baby portobello mushrooms
• 1 cup sun-dried tomatoes, julienned
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped green bell pepper
• Sea salt and ground black pepper, to taste
• 12 oz cooked salmon, diced

INSTRUCTIONS:

1. Prepare kasha: In a medium skillet or saucepan, bring broth, oil, salt and black pepper to a boil.
2. In a small bowl, lightly beat egg with a fork. Add kasha, stirring to coat kernels. In a separate medium skillet or saucepan on high, add egg-coated kasha. Cook for 2 to 3 minutes, stirring constantly until egg has dried and kernels are separate. Reduce heat to low.
3. Quickly stir in boiling broth mixture. Cover tightly and simmer for 7 to 10 minutes, until kasha kernels are tender and liquid is absorbed. (Makes about 4 cups.)
4. Prepare salmon pilaf: Heat oil in a pan on medium-high. Add garlic, vegetables, salt and black pepper, and saute until vegetables are tender. Add salmon and cook until heated through.
5. Add kasha and mix into pilaf until well blended. Serve warm.

Nutrients per serving: Calories: 317, Total Fat: 15 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 2.5 g, Carbs: 31 g, Fiber: 4 g, Sugars: 5 g, Protein: 18 g, Sodium: 390 mg, Cholesterol: 66 m
g