This is a nutritious and balanced one-pan meal using oven-baked chicken and buckwheat groats. It’s a Ukrainian-style
dish made with buckwheat (kasha) cooked with water and butter, then mixed with sautéed vegetables and chicken.Buckwheat has a unique flavor, but in this dish, the umami of the chicken and vegetables makes it delicious and never
tiresome. Buckwheat is usually difficult to eat on its own, but here, combined with protein and vegetables, it
becomes a well-balanced, complete dish.Buckwheat is gluten-free and rich in dietary fiber and minerals. The appeal of this dish is that it can be easily
made by cooking everything together in the oven. You can also substitute other meats for chicken and freely change
the vegetable combinations.A key point is to season well with salt and pepper to maximize the umami of the ingredients. Even those using
buckwheat for the first time can confidently make this dish. It’s easy to prepare in one pan, nutritionally
balanced, and likely to be a family favorite.
Rinse the buckwheat groats in a colander under running water to remove any sand or impurities.
Using bone-in chicken thighs, wings, or drumsticks will enhance the umami flavor.
Instructions
Season the chicken thighs with salt and plenty of pepper.
Sauté the chicken thighs in olive oil. There’s no need to cook multiple pieces at once; once the meat is
browned, set it aside on a plate (it doesn’t need to be fully cooked as it will bake in the oven). Ensure the
skin side is nicely browned.
Remove the meat and add the grated carrot and diced onion to the same frying pan. Sauté until they become
translucent.
Meanwhile, place the buckwheat groats in an oven-safe pot with a lid and pour in the boiling water. Add 1
tablespoon of salt and 1/2 teaspoon of pepper, and mix well.
Place the chicken on top of the buckwheat, then add the sautéed vegetables on top. Do not stir.
Cover with the lid and bake in a preheated oven at 180°C for 1 hour.
