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Buckwheat with Chicken and Vegetables

A wholesome, filling, tasty, well-balanced dish. Chicken pairs beautifully with buckwheat. The grain nourishes you with good-for-you nutrients and gives you a boost of energy, while the lean chicken tops up your protein. And by playing with the vegetables and spices, you can get a new flavor every time. You can make this on the stovetop, in the oven, or in a slow cooker.

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Buckwheat with chicken and vegetables
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 25 % 6 g
Fats 13 % 3 g
Carbohydrates 63 % 15 g
103 kcal
GI: 19 / 75 / 6
  • Rinse the chicken breast and pat it dry with a paper towel. Cut it into small pieces. You can use a whole chicken breast: cut off the white meat and dice it, and use the bone to make a light, tasty broth. Fry the chicken pieces in a saucepan with a little vegetable oil for about 10 minutes, turning them now and then so they develop an appetizing crust — that way the meat stays juicy. While the chicken cooks, peel the carrot, onion, and pumpkin. Cut the onion into half-moons, the pumpkin into batons, and the carrot into rounds or half-rounds (if it's a large one). If you like, add bell pepper or tomato to the dish. Don't cut the vegetables too small, or they'll go mushy and disappear into the dish. Add the onion to the chicken and cook briefly until golden. Then add the carrot, pumpkin, tomato paste, and any other vegetables you cut. For extra zip, add a couple of finely chopped garlic cloves. Stir everything together, cover, and simmer for 15 minutes. Then add the rinsed buckwheat — it's best to rinse the grain two or three times under running water until it runs clear, with no debris. Pour in the 1.5 cups of water. Season with salt. Spices and seasonings matter, so don't skip them: to deepen the flavor, add oregano, paprika, turmeric, or even ginger. Cook for another 20 minutes. When it's done, let the dish rest another 10 minutes so the grain turns more tender, then serve. Garnish with finely chopped fresh herbs. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Pumpkin - 29  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Buckwheat (whole grain) - 335  kcal/100g
  • Dark buckwheat flour - 333  kcal/100g
  • Light buckwheat flour - 347  kcal/100g
  • Boiled buckwheat - 163  kcal/100g
  • Buckwheat - 313  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Tomato paste - 28  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Chicken breast (fillet) - 113  kcal/100g

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