Ingredients

• 3 tablespoons ground flaxseed

• 1½ pounds ground meat (beef, pork, turkey or a combo)

• 2 cups chopped onions

• 8 garlic cloves, minced

• 1 cup diced carrots

• 6 tablespoons canola oil

• 2 14.5-ounce cans fat-free chicken broth

• ½ cup cider vinegar

• ½ cup each—wheat berries, rye berries and pearl barley

• 1 cup water

• 1 cup chokecherry jelly

• 2 tablespoons dry mustard

• 2 teaspoons red pepper flakes

• 1 15.5-ounce can pinto beans, rinsed and drained

• 1 15.5-ounce can navy beans, rinsed and drained

• salt and freshly ground black pepper to taste

• roasted sunflower seeds and soybeans (optional)

• chopped parsley (optional)

Directions

• Mix flaxseed with ground meat and brown in skillet. Drain and set aside. Sauté over medium

heat the onions, garlic and carrots in oil until onions are translucent. In a Dutch oven, combine

meat, vegetables and broth. Bring to a simmer. Add the vinegar and grain berries. Simmer

(covered) for about 40 minutes. Add the barley and water. Simmer for about 30 minutes more

and then add the jelly, dry mustard, pepper flakes and beans. Continue cooking, uncovered

now, until all ingredients are heated through, about 20 minutes. Adjust the flavor with salt and

pepper. Ladle into individual serving bowls and, if desired, garnish with sunflower seeds,

soybeans and parsley.

Makes 10 servings.

Per Serving: about 530 calories and 22 grams (g) of fat.