Main dish

Kasha Pilaf With Chicken, Mushrooms and Onions

1 cup medium-grain kasha

1 large egg white, lightly beaten

2 cups no-salt-added chicken broth, heated to just below a boil

Salt and freshly ground pepper

2 to 3 tablespoons mild olive oil

1 pound thinly sliced or pounded chicken breast cutlets

1 pound button or cremini mushrooms, thinly sliced

1 large or 2 small onions (8 ounces), thinly sliced

Use a fork to combine the kasha and egg white in a small bowl, coating well. Heat a 10-inch nonstick skillet over medium-high heat. Add the kasha mixture; cook, stirring, 2 to 3 minutes, until kernels separate and dry. Reduce the heat to medium-low, stir in hot broth and a pinch of salt, and cover. Cook 7 to 10 minutes, until all the liquid is absorbed. Transfer a large bowl and stir to separate kernels.

While kasha is cooking, heat 1 tablespoon oil in the skillet over medium-high. Season chicken with salt and pepper. Working in batches, sauté cutlets 3 to 4 minutes per side, until nicely browned. Transfer to a large plate and set aside.

Return pan to heat and add 1 tablespoon oil. Add the mushrooms, season with salt and pepper and cook, stirring every minute or two, 6 to 8 minutes, until soft and lightly browned. Stir mushrooms into cooked kasha.

Return skillet to heat, add remaining oil, if needed, reduce heat to medium, and cook onions 6 to 8 minutes, until soft and lightly colored.

Cut chicken into strips and stir into kasha mixture. When onions are ready, add stir them in. Serve hot or warm. Makes 6 servings.

Source: Stephanie Witt Sedgwick, Washington Post Service.

Per serving: 260 calories, 25 g protein, 27 g carbohydrates, 7 g fat, 1 g saturated fat, 50 mg cholesterol, 160 mg sodium, 4 g fiber, 3 g sugar.