1 cup coarse or medium kasha
1 egg white
½ teaspoon salt
¼ teaspoon white pepper
½ teaspoon ground thyme
¼ teaspoon ground nutmeg
1 (16 ounce) can fat-free chicken broth
1-teaspoon olive oil
4 ounces mushrooms, sliced
1 clove garlic, pressed
1 carrot, peeled and diced
1 medium onion, peeled and diced
6 sun-dried tomatoes, soaked in 1/2 cup warm water
1 (10 ounce) package frozen spinach,drained and squeezed
¼ cup grated Parmesan cheese

Stir together kasha and egg white until every grain is coated. Bring chicken broth to boil, add kasha and salt, white pepper, thyme, and nutmeg; cover, reduce heat to simmer and cook 8-10 minutes or until water is absorbed. Turn off heat and allow to stand covered 5 minutes.

In large, nonstick skillet, heat olive oil and sauté mushrooms, onion, garlic, and carrot 5-7 minutes, or until onion begins to brown and vegetables are tender. Drain tomatoes and reserve soaking water; chop and add to vegetable mixture. Stir in spinach and cheese and cook 2-3 minutes longer. Stir in reserved water from tomatoes and hot kasha. Taste and adjust seasonings.

NOTE: Medium-ground kasha will have a slightly more compact texture than coarse ground kasha. Whole, uncrushed groats are also available. These have a slightly chewier texture. For a vegetarian version, substitute clear vegetable broth for chicken.

Approximate nutrient analysis per serving: calories, 107; fat, 2 grams; carbohydrate, 18.3 grams, cholesterol, 2 milligrams; sodium, 528 milligrams.