Eat the Grainbow in Kasha Varnishkes

Based on a recipe in the November issue of Today's Dietitian, this dish features whole grain buckwheat and a multigrain pasta.  Because each whole grain, like vegetables, provide a unique nutrient profile, it's good to include a variety.  Tonight's dinner combines whole grains with vegetables and protein to create this healthy plate.

Kasha Varnishkes

(4 Servings)

Pasta
In deep bowl, combine flours.
1/4 cup Kamut flour
1/4 cup semolina flour
1/4 cup whole wheat flour
1/4 cup all purpose flour
1/4 cup buckwheat flour

Add salt, pepper and zest to flours.
1/4 teaspoon salt
2/3 teaspoon black pepper
Zest from 1 lemon

 Stir in egg and juice.
1 egg, beaten
Juice from 1 lemon
Add cold water as needed until dough comes together.
Turn onto floured board and knead for 1 minute.

Divide dough in thirds.  Using roller attachment of electric mixer, roll pasta using the largest thickness.  Fold pasta strip in half and roll through machine again, this time with roller adjusted to the next narrower setting.  Repeat and reduce thickness a third time.

Cut dough strips in 1 1/2 inch strips, then into 1 1/2 inch squares.
Fold in half and pinch to create a bow tie.
Lay on parchment lined baking sheets and bake in 150 F oven for 1 hour.

Store in refrigerator until ready to cook dinner. 

Kasha Varnishkes
In a dry non stick skillet over medium heat, brown buckwheat groats, stirring often, for about 8 minutes.
1/3 cup buckwheat groats

Stir in beaten egg and cook for about 5 minutes.
1 egg, beaten
Remove kasha to another dish.

Saute onion, garlic and mushrooms in oil for 8 minutes.
1/4 cup onion, diced
4 ounce baby bella mushrooms, sliced
1 garlic clove, minced
1 teaspoon olive oil

Add water and bouillon.
2 cups hot water
1 low sodium vegetable bouillon cube

Add pasta and kasha.

Cook over medium heat for about 10 minutes, until pasta is al dente.
Add broccoli flowers and parsley.
2/3 cup broccoli flowers
1/4 cup snipped parsely

My pasta is served with thinly sliced sirloin steak (6 ounces cooked for 4 servings)