A tasty alternative to rice, gluten-free buckwheat grains are a source of protein, fibre, vitamins and minerals. Super-quick, easy to cook, and perfect for a midweek meal.

SmartPoints values

Per serve: 8

Per recipe: 33

10 minutes preparation

40 minutes cooking

Serves 4 


Ingredients: 

  • 4 sprays calorie controlled cooking spray
  • 1 small red onion, finely chopped
  • 1 clove garlic, finely sliced
  • 225g buckwheat, rinsed in cold water
  • 1 cube chicken stock, made with 900ml hot water
  • 240g salmon, raw, skinless, cut into bite-sized pieces
  • 300g broccoli, raw, broken into medium florets
  • 2 tablespoons dill, fresh, chopped
  • Zest of 1 medium lemon
  • 2 tablespoons 0% fat natural Greek yoghurt

Method:

  1. Mist a large frying pan with cooking spray and fry the onion and garlic over a medium-low heat for 6-8 minutes until softened. Stir in the buckwheat and cook for another minute or so, before adding 2 ladlefuls of the stock.
  2. Simmer for 5 minutes, stirring, until the stock has almost all been absorbed, then continue adding the stock in the same way until you have 1 ladleful left – this will take around 25 minutes.
  3. Add the salmon and the remaining stock to the pan and simmer for 2 minutes. Check that the salmon is cooked through and the buckwheat is tender, but still has a bit of bite.
  4. Meanwhile, cook the broccoli in boiling water for 3-4 minutes, until tender. Drain and add to the buckwheat, along with the dill, lemon zest and yogurt. Season well with salt and freshly ground black pepper, and serve.

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