Mixed Grain And Vegetable Plate Recipe

Name: Mixed Grain And Vegetable Plate
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 2
Cuisine: International
Ingredients: buckwheat groats: 150g; chicken or tofu: 100g; onion: 30g; cucumber: 100g; lettuce or cabbage: 100g; herbs: 5g; oil or dressing: 10g

buckwheat groats chicken or tofu onion cucumber lettuce or cabbage herbs oil or dressing gluten free low fat vegetarian muscle gain weight loss lunch dinner

This dish is a nutritious and versatile meal that combines the wholesome goodness of buckwheat groats with lean protein (either chicken or tofu) and a mix of fresh vegetables. The balance of grains, protein, and vegetables makes it an excellent choice for a balanced meal, suitable for any time of the day. It's particularly appealing for its simplicity and the ability to customize it to your liking, whether you prefer a vegetarian option with tofu or the meaty richness of chicken.

🌎 International: Main Dish

🔥 Calories 350kcal
🍗 Protein 25g
🍚 Carbs 40g
🧈 Fat 10g

🥗 Ingredients:

buckwheat groats (150g)
chicken or tofu (100g)
onion (30g)
cucumber (100g)
lettuce or cabbage (100g)
herbs (5g)
oil or dressing (10g)

🍳 How to cook (2 servings):

Cooking Time: 30 minutesPreperation Time: 15 minutes

Preparing the Buckwheat

Cook the buckwheat groats according to the package instructions, typically involves boiling them in water for about 15-20 minutes until tender. Once cooked, drain any excess water and set aside to cool. Optionally, sauté with a small amount of onion for added flavor.

Preparing the Protein

If using chicken, cook it through until no longer pink inside, either by grilling, boiling, or pan-frying. For tofu, press to remove excess water, then cube and pan-fry until golden on all sides. Both options can be seasoned according to taste.

Making the Salad

Chop the cucumber and lettuce (or cabbage) into bite-sized pieces. Mix these in a bowl and add herbs like parsley or dill. You can dress the salad lightly with oil or your choice of dressing. Adjust the seasoning with salt and pepper to taste.

Assembly

Combine the cooked buckwheat, protein choice, and salad in a serving plate. Toss gently to mix. The dish can be served warm or at room temperature, depending on preference.

⭐️ Nutrition facts:

This dish is high in protein, especially when chicken is used, but also offers a good protein source with tofu for vegetarians. Buckwheat groats bring a high fiber content, which is beneficial for digestive health. The fresh vegetables add vitamins and minerals, making it a balanced and nutritious option for a meal.