2 ts Safflower oil;

2 Shailots; chopped

1 cl Garlic; minced

1 Celery stalk; sliced

1/2 c Sliced mushrooms;

1 Egg white;

Pinch salt & pepper; 1 c Buckwheat groats;(kasha)

2 c Chicken broth;

1 tb Pine nuts/sunflower seeds;

In a non-stick saucepan, heat oil and add vegetables. Cook, stirring, over medium heat about 5 minutes. In a small bowl, beat egg white with salt and pepper. Stir into saucepan. Stir in groats, then add broth and bring to a boil. Reduce heat, cover and cook 10 minutes until tender. When liquid is absorbed, add pine nuts and fluff with a fork. Garnish with parsley. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g; PRO: 3g; SOD: 64mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master