Bulgur Vegetable Chili

I made this for a ward chili social. I didn't think I would like it, but I was very pleased with it!

Bulgur Vegetable Chili
Features zesty spices, chunky vegetables and is an excellent fiber source
Makes 12 servings

4 cups tomato juice, boiling
1 ½ cup bulgur
2 cloves garlic, minced
1 cup chopped onion
2-3 stalks celery, chopped
2-3 carrots, chopped
2 teaspoons cumin
2 teaspoons basil
2 teaspoons chili powder
¼ teaspoon salt
¼ teaspoon black pepper
1/8 teaspoon cayenne pepper
2 tablespoons oil
1 large green bell pepper, chopped
1 ½ pounds fresh tomatoes, chopped, or 1 28-ounce can whole tomatoes
1 15-ounce can red kidney beans
1 15-ounce can no-salt tomato sauce
2 tablespoons lemon juice

Combine boiling tomato juice and bulgur; cover. Soak 15 minutes; reserve.

Sauté garlic, onions, celery, carrots, cumin, basil, chili powder, salt, and black and cayenne pepper in oil; add bell pepper. Simmer until tender.

Add tomatoes, beans, tomato sauce, and lemon juice and bulgur mixture; simmer just until heated through. Serve hot with bread sticks or bread and grated cheese.

Note: Chili is thick and may easily be thinned by simply adding more tomato juice to suit your tastes.

Nutrient analysis. One serving provides: 167 calories, 6 g protein, 32 g carbohydrates, 7 g dietary fiber, 3 g fat, 0 mg cholesterol, 58 mg calcium, 745 mg potassium and 210 mg sodium.

http://www.kswheat.com/general.asp?id=391

Flax Muffins

Emily H. found this recipe which I made for the stake food storage social. I loved them just as they are; however, when I made them for breakfast, my husband did not like the cinnamon. I will make them without it in the future.

Cranberry Flax Muffins
18 muffins--see link for automatic recipe size adjustments

1 egg
2 egg whites
1 cup 1% buttermilk
1/2 cup honey
1/4 cup canola oil
1/4 cup packed brown sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups bran flakes cereal
3/4 cup all-purpose flour
3/4 cup whole wheat flour
1/2 cup ground flax seed
1 1/2 cups dried cranberries or fresh blueberries
2 tablespoons whole flax seed

DIRECTIONS—
In a large bowl, combine the first nine ingredients. Whisk the egg, egg whites, buttermilk, honey and oil; stir into dry ingredients just until moistened. Stir in cranberries.

Coat muffin cups with nonstick cooking spray or use paper liners; fill two-thirds full. Sprinkle with whole flaxseed. Bake at 375 degrees F for 10-15 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing to wire racks.

Nutritional Analysis: 1 muffin equals 183 calories, 5 g fat (1 g saturated fat), 13 mg cholesterol, 174 mg sodium, 32 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1 fat

http://allrecipes.com/Recipe/Cranberry-Flax-Muffins/Detail.aspx