1 cup cracked wheat
2 tablespoons olive or canola oil
4 boneless, skinless chicken breast halves, diced
2 onions, coarsely chopped
1/2 teaspoon chili powder
2 1/2 cups vegetable stock
2 tablespoons chopped walnuts
2 tablespoons chopped fresh mint or 2 teaspoons dried
1/8 teaspoon each salt and pepper

Preparation Instructions:

Place the cracked wheat in a fine sieve and rinse under cold running water. Stir so that all the grains are well rinsed, then drain. Meanwhile, in a large non stick skillet, heat 1 tablespoon oil over moderately high heat. Add chicken and brown well turning once, 5 to 6 minutes. Transfer to a plate. Reduce heat to moderate. In remaining oil, saute onions with chili powder about 5 minutes or until softened. Return chicken to skillet with wheat. Pour in stock and bring to a boil, then cover and gently simmer, stirring occasionally, about 20 minutes or until wheat and chicken are tender and liquid is absorbed. Stir in the walnuts, mint, salt and pepper. Makes 4 servings.

Per serving: 393 calories; 12 g fat; 181 mg sodium; 66 mg cholesterol; 32 g protein; 42 g carbohydrates; 3 g fibre.