By Ulli Stachl
Makes 6 cups
2 tbsp grape seed oil
1 1/2 cups small diced onions
1 1/2 cups buckwheat groats, picked over and rinsed
2 cups chopped mushrooms, diced small
1/2 tsp sea salt or more to taste
Freshly ground pepper
2 cloves thinly sliced garlic
1 cup dry white wine
4 cups low-sodium veggie or chicken broth
1/3 cup grated parmesan plus more for topping
1/2 cup reduced-fat cream cheese
1/4 cup chopped parsley
I wanted to expand my grain repertoire a little and figured buckwheat is a good start. Plus, who doesn't love risotto? So this was a natural choice for our grain adventure. This dish is also fast, easy to prepare and – you guessed it – it's good for you too!
In a large pan, heat the oil and cook the onions and buckwheat, stirring occasionally about 10 minutes until the buckwheat is lightly toasted and the onions softened.
Add the mushrooms and cook another 10 minutes, stirring occasionally until they have given up some of their moisture. Stir in the garlic, cook 1 minute, then pour in the wine and cook, stirring often, until the wine is absorbed.
Add the broth, bring all to a boil and, stirring often, cook on medium high heat until most of the liquid is absorbed, about 10 minutes. Mix in the parmesan and cream cheese until well combined. The risotto will still be a bit soupy but will firm up after standing.
Serve with more parmesan on top and parsley.
By Ulli Stachl
Television Food Producer, Food Stylist and Culinary Consultant
by Dr. Stephen Sinatra
A Heart-Healthy Breakfast Recipe
- 1 cup buckwheat flour
- 1 cup other whole-grain flour
- 1 tsp. baking powder
- 2 cups soy milk or water
- 2 egg whites
- 1 Tbsp. light olive oil
- 1 Tbsp. honey
- ½ cup blueberries (optional)
Stir the dry ingredients together. Add the soy milk, egg whites, oil, and honey. Mix briefly. Add the blueberries, if using, and stir gently. Cook on a hot griddle, lightly oiled with olive oil.
Makes 14 servings.
Nutrition Facts (per serving): Calories 90, Total Fat 2 g, Sodium 30 mg, Carbs 14 g, Fiber 2 g, Protein 4 g